EFA Breakdown and Omega 3 Flashcards
Alpha Linolenic Acid (ALA)
ALA is an omega 3 fatty acid, 18:3 n 3.
• Food sources include flaxseeds, hempseeds, soybeans, and walnuts. It is also found in dark green leaves
• Many edible plants produce this 18 carbon polyunsaturated fatty acid.
Alpha Linolenic Acid (ALA): Therapeutic Uses
Cardiovascular disease (CVD)
Neurological
Anti-inflammatory
Alpha Linolenic Acid (ALA): Cardiovascular disease (CVD)
• Decreases the risk of myocardial infarctions, atherosclerosis development and strokes.
• Reduces C-reactive protein levels (an inflammatory marker used to evaluate CVD risk).
• Anti arrhythmic effect incorporation of ALA into the cell membranes of cardiomyocytes modifies ionic channel currents, stabilising electrical activity .
• Anti hypertensive ALA lowers the activity of angiotensin converting enzyme (ACE).
• Shown to lower LDL cholesterol ( whole flaxseed).
Alpha Linolenic Acid (ALA): Neurological
• Strokes - ALA promotes vasodilation in the brain and increases brain derived neurotropic factor (BDNF), exerting a neuroprotective effect.
• Depression - BDNF plays a critical role in neuronal maintenance, learning and memory. It has also been
specifically implicated in mood boosting effects.
Alpha Linolenic Acid (ALA): Anti-inflammatory
• The anti-inflammatory properties of ALA support its uses in cases such as inflammatory bowel disease, asthma and other autoimmune conditions.
These effects are likely dependent on its conversion to EPA & DHA.
Alpha Linolenic Acid (ALA): Drug Interactions
• Blood thinning medications:
– Omega 3 fatty acids may increase the anti-coagulant effects of blood thinning medications, e.g. warfarin and aspirin.
– While the combination of aspirin and omega 3 fatty acids may actually be helpful, under certain circumstances (such as CVD), these should only be taken together under GP supervision.
• Cholesterol lowering medications (i.e. statins):
– May have an agonist effect when combined with statins.
EPA and DHA
• Formed from alpha linolenic acid (ALA).
• Eicosapentaenoic acid (EPA) is an omega 3 fatty acid, 20:5 n 3.
• Docosahexaenoic acid (DHA) is an omega 3 fatty acid, 22:6 n 3.
• Main food sources include oily fish and human breast milk. Marine algae are a rich source of DHA.
EPA and DHA: Therapeutic Uses
Cardiovascular Disease
Anti-inflammatory
Neurological Health
Foetal Health
EPA and DHA: Cardiovascular disease
• EPA / DHA supplementation can significantly reduce blood triglyceride levels.
• Can lower blood pressure through the effects of series 3 prostaglandins.
• Preventative against the formation of atherosclerosis. Shown to lower blood fibrinogen levels (which are implicated in atherosclerosis development).
• The DART trial showed a reduction in myocardial reinfarction after a daily intake of 900 mg EPA / DHA.
Supplemental fish oil dosage: EPA + DHA 0.8-3g/day
EPA and DHA: Anti-inflammatory
• DHA and EPA have profound anti inflammatory effects inhibiting NFκB, TNF-α and Interleukin-6. Inflammation is modulated through changes to the PUFA content of cell membranes.
• Useful in inflammatory conditions, especially various forms of arthritis (e.g. osteo and rheumatoid), inflammatory bowel diseases, eczema and SLE.
• Studies show that supplementing >2.7 g / day of fish oils lowers NSAID use in those with arthritis.
Supplemental fish oil dosage: EPA 3-5g/day, DHA 0.8-2.7g/day.
EPA and DHA: Neurological health
Functions
• EPA and DHA have neuroprotective properties and increase BDNF.
• Lower levels of EPA and DHA are associated with more learning and behavioural problems.
Therapeutic Uses
• Depression & ADHD
• Alzheimer’s disease
Dose:
EPA 0.6-3g/day
DHA 0.15-2g/day
EPA and DHA: Foetal Health
Functions:
• Support foetal brain development (language, visual, motor functions)
• There is evidence that mothers who supplement EPA and DHA during pregnancy and breastfeeding may protect their children against allergies.
Therapeutic Uses
• Pregnancy support (for foetal health)
Dose: EPA 800mg, DHA 400mg/day.
EPA and DHA for Vegetarians and Vegans
A vegetarian or vegan diet can meet EPA / DHA needs:
• Include good sources of alpha linolenic acid in the daily diet, such as flaxseed and hempseed
• Support EFA conversion through increasing dietary intake of enzyme co-factors (zinc, magnesium and B6)
• Moderate the use of oils rich in omega-6 fatty acids, and avoid processed foods rich in these oils.
• Consider algal EPA / DHA supplements.
EPA and DHA: Factors that determine Omega Fish oil quality:
Factors that determine Omega Fish oil quality:
• It is important to assess the sustainability practices of a company when selecting a fish oil. Check if it is made from sustainably caught fish approved by the Marine Stewardship Council, where bycatch of non targeted species is minimised.
• Check that the oil is independently tested for purity and toxins, This will ensure minimal levels of toxic chemicals such as dioxins, PCB’s and heavy metals.
• When selecting a fish oil, make sure that the EPA and DHA content is listed on the label.
EPA and DHA: Factors that determine vegan omega oil quality
• Extracted from microalgae of the schizochytrium species using water extraction methods (instead of hexane, alcohol and other solvents), to provide DHA.
• Extracted from echium seed oil which contains stearidonic acid (SDA) which is easily converted to EPA and DHA.
• Free from carrageenan which may induce inflammation in colonic cells.
• Cold pressed, organic.
