Omega-3s and Heart Disease: The Latest Study
Monday, September 17, 2012
LifeTime WeightLoss in Omega-3, Supplements, Tom Nikkola, heart disease

 

On Wednesday, September 12, a research paper was published in the Journal of the American Medical Association (JAMA)[i] which left many people confused about one of the most-researched, fundamental nutritional supplements available today: omega-3 fatty acids, commonly known as fish oil. The conclusions of the study created doubt about the efficacy of using fish oil on a daily basis for heart health.

As is typical of media headlines, they don’t tell the whole story. Similar to the media headlines about cigarettes and egg yolks being equally risky for your heart, the study suggesting omega-3s don’t offer health benefits requires more explanation than most media sources provided.

Omega-3 Fatty Acids

Omega-3 fatty acids are one classification of essential fatty acids, meaning they are essential for life. Omega-3 fats in the diet can be found as alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most processed food products with added omega-3s contain ALA, which is usually derived from plants. In order to provide the health benefits associated with omega-3 consumption, ALA must be converted to EPA and DHA. However, most people are poor at converting these fatty acids, so it’s best to consume EPA and DHA directly. The best sources are fatty fish and high-quality, supplemental fish oil. The top 15 food sources are shown below, with the data coming from the USDA.

For comparison, one fish oil softgel typically contains 300-600 mg of EPA and DHA. Higher-quality fish oil is usually more concentrated, containing a higher amount of EPA and DHA in each softgel. The oil is also processed better to ensure it does not become rancid. Since most people don’t eat the fish listed above on a daily basis, it’s more realistic to meet suggested omega-3 intake through quality fish oil supplementation.

The main premise behind omega-3 supplementation is to balance out the ratio of omega-3 fatty acids in the diet compared to the consumption of omega-6 fatty acids, commonly found in vegetable oils like corn and soybean oil. Traditionally, humans consumed omega-6 and omega-3 fats in a ratio of about 4:1 to 1:1. However, our high consumption of omega-6 fatty acids has pushed the ratio of omega-6 to omega-3 up to 20:1 or higher.

The problem is, many of the omega-6 fatty acids tend to promote inflammation. Chronic inflammation creates a number of problems in the body, one of which is the promotion of atherosclerosis. By consuming more omega-3 fatty acids and fewer omega-6 fatty acids, we may reduce inflammation, which is thought to be a big reason why omega-3s are important for heart health. Again, though, not all omega-3s are created equal. What we’re talking about for heart health is EPA and DHA, found in marine foods, not ALA commonly found in plants.

There are other benefits to fish oil, but one of the main benefits for heart health is the reduction of inflammation. Many nutrition experts have touted this benefit for reducing the risk of heart disease, so it came as a surprise that a study would suggest there isn’t a benefit for heart health. How did that happen?

The Study

The study published in JAMA was not an actual research study, but rather a study of selected studies, called a meta-analyses. Of the more than 3000 studies and research papers on omega-3 fatty acids, they narrowed their meta-analyses down to 20 studies. They combined these particular studies because they had certain similarities that others did not.

By selecting the studies in the design they did, the majority of the weight of their findings relied on just three studies, Tavazzi et al., ORIGIN, and Marchioli et al., which used daily targets of omega-3 intake of just one gram, one gram and 0.85 gram respectively. Herein lies one of the issues with the study. As mentioned above, the goal of omega-3 fatty acids should be to help balance out the omega-6:omega-3 ratio. Just one gram per day is unlikely to significantly alter that ratio.

The effects of imbalanced omega-6 and omega-3 consumption can take years to develop. For heart health, the benefit of omega-3 fatty acids are seen in their potential to reduce inflammation, which could then help reduce the likelihood of developing heart disease. They should not be seen as a way to reverse heart disease. Those with pre-existing heart disease may still benefit from them, but they are not to be used the way drug therapy is.

A second flaw in the meta-analysis was the age and state of health of the participants. Many of those in the studies were older and already had heart disease. Of the 20 studies, one group had an average age of 49 years, a second group had an average age of 57, and the rest had average ages in the 60s and 70s. Heart disease develops over a period of years and is often well-developed in the 6th and 7th decade. If individuals at this age are studied for just a year or two, it’s expected that omega-3 use won’t show a significant benefit. In addition, a significant number of these individuals were being treated for heart disease, so they were also on drug therapy, which would reduce the impact of omega-3 use.

A third issue with looking at the treatment effects of omega-3 fatty acids is the short duration of these studies. Because inflammation attacks the body over a periods of many years, or even decades, the effects of omega-3 fatty acids for heart health would likely not be seen except in a controlled study spanning many more years.

More Than Heart Health

Although omega-3 fatty acids are often advertised for their heart health benefits, there is much more in the body that they do. The way the media downplayed the use of omega-3 consumption is unfortunate, as many people only heard “omega-3s don’t work.” What they really should have been told was that over the course of a year or two, supplementing with just a gram of EPA and DHA per day in those with pre-existing heart disease may not reduce the risk of future heart problems. Of course, that doesn’t sound as extreme, but it is more accurate. In addition, the use of omega-3 fatty acids has been shown to reduce psychological stress, support brain cell development, reduce depression, enhance eye health, increase metabolism and a number of other benefits.

On a positive note, the study put omega-3s in the headlines again. Unfortunately, people are already confused about nutrition and supplementation. Never change your nutrition habits by simply reading a headline. Before jumping to conclusions, seek out a knowledgeable dietitian or other Health and Fitness Professional who can provide a more detailed explanation of what you should know.

As a final note, I had the fortune of exchanging emails with Dr. Doug Bibus, one of the world’s most-renowned experts in essential fatty acids. He has extensively studies omega-3s throughout his career. Regarding the study, Dr. Bibus said:

“The past 40 years of research have demonstrated the value and essential nature of omega 3 fatty acids in promoting health especially cardiovascular health. Should you follow the advice of Dr Rizos in this paper to not take fish oil or omega 3 fatty acids to prevent heart disease? Absolutely not. Science firmly supports the cardiovascular protective effects of omega 3 for a healthy body, heart and mind.”

Personally, I’ll still take my three fish oil softgels with breakfast and dinner each day. I’m confident they’ll benefit my heart as I age, and provide a ton of other health benefits as well.

Post questions or thoughts below.

Written by Tom Nikkola – Director of Nutrition & Weight Management

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.


[i] Rizos EC, Ntzani EE, Bika E, Kostapanos MS, Elisaf MS. Association Between Omega-3 Fatty Acid Supplementation and Risk of Major Cardiovascular Disease Events. JAMA 2012;308(10):1024-1033

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