All About Essential Fatty Acids

Tell the average person that they should supplement with FAT and they will most likely look at you like you’re crazy. While a look of disbelief is the common reaction for the majority of the population, the people who are educated about nutrition would be quick to state that essential fatty acids are somewhat of a miracle supplement. Fatty acid supplementation has been shown to be beneficial for almost all demographics of the population. From children-to-seniors, athletes-to-the overweight, even bodybuilders – all benefit from different aspects of fatty acid supplementation.

For example, the high concentration of DHA found in fish oils is excellent for brain development and memory. These products are especially popular amongst parents who want to give their children an edge with their scholastics. More on the magnitude of benefits derived from essential fatty acid supplementation will be discussed in further detail below. Before we analyze these benefits, let’s first take a look at the two main essential fatty acids – omega 3’s and omega 6’s.

Omega 3 Fatty Acids

Omega 3’s are polyunsaturated fats that are typically under-consumed in our modern day diets. This deficiency amongst the majority of the population makes supplementation essential. Alpha-linolenic acid (ALA) – which is the main component of an omega 3 fatty acid – along with its bi-products (EPA) and (DHA) have a vast amount of positive effects throughout the body. EPA and DHA are simply elongated, de-saturated versions of alpha-linolenic acid (ALA). These ALA subdivisions are known as “fat burning fats”. Both EPA and DHA help reduce your body’s insulin response following your meals. This notable attribute will help prevent fat storage.

In addition to minimizing the insulin response to select foods, they have also been shown to boost your metabolic rate. They accomplish this by triggering a thermogenic response – meaning your bodies core temperature increases. This increased heat production occurs at the cellular level and will, in a sense, rev up your metabolic furnace and allow you to burn more calories throughout the day – even during periods when fat burning would normally be inhibited.

Sources: While our omega 3’s are present in various food products, particularly seafood, supplementation is still recommended to meet the daily requirements. Salmon, mackerel and tuna tend to have a higher omega 3 content than other seafood selections. While these select fish contain a high omega 3 content, most people don’t eat fish on a daily basis and therefore, become deficient unless additional supplements are consumed. In today’s marketplace, there exists fish oil products that are so highly concentrated that they contain a content of DHA and EPA that is much higher than what’s found it the fish itself.

Unfortunately, as with anything else in society, additional quality warrants additional cost. These products are the optimal choice for those who can afford them, but for the rest of us there exists more cost-efficient options. These additional omega 3 options come in the form of regular, non-concentrated fish oils, flax oil, canola oil and walnut oil.

Omega 6 Fatty Acids

Omega 6’s are also polyunsaturated. While most publications state that the typical North American diet contains an adequate amount of omega 6’s, it is important to remember that all omega 6 fatty acids are not created equally. The main component of an omega 6 fatty acid is termed linolenic acid (LA) and from that, it’s bi-products (GLA) and (AA) are created.

Keep in mind however that consuming adequate amounts of LA does not ensure that adequate amounts of GLA will be created. Each of these omega 6’s have different effects and appear in different amounts in the foods we consume. Eggs, fish, meat and other common foods contain adequate amounts of AA. We don’t need to supplement with LA either as we get enough of it in our diets as well.

GLA (Gamma-Linolenic Acid) however, tends to be under-consumed and supplementation is necessary to prevent deficiency. Evening primrose and borage oil are both rich in GLA. There are also oil blends that exist on the market that include various fatty acids in the proper ratios. These products eliminate the guesswork and ensure that your fatty acid requirements are easily met. These products will be discussed in further detail below.

The Omega 3/6 Balance

The over-consumption of omega 6’s in relation to 3’s can lead to serious problems. Ideally, you should shoot for a ratio between 2:1 to 4:1 of 6’s to 3’s. Many of us consume a ratio of up to 20:1. This omega balance is starting to get more and more attention amongst the fitness industry as of late. Even Health Canada has addressed the problem and has put out the ratio of 4:1. Although this ratio serves as a good guideline, particular attention needs to be paid to taking in enough GLA – as mentioned above.

If this ratio is out of whack – as it is with the majority of the population – the chance of developing cancer is increased. When high amounts of the omega 6 (LA) are consumed, the growth and division of cancer cells is increased. Theoretically, the logical prevention would be to limit the amount of omega 6’s. The downside to this solution is that we require omega 6’s – particularly GLA, for numerous health benefits.

The second and more effective solution is to simply increase your omega 3 intake. While linolenic acid increases the growth and division of cancer cells, omega 3 exposure to these same cells causes them to either die or be destroyed. Considering the prevalence of cancer in today’s society, this in itself is more than enough reason to supplement with omega 3’s.

Fatty Acids and Bodybuilding

In addition to the all-around health benefits that essential fatty acid supplementation delivers, bodybuilders in particular can benefit greatly from these positive effects. The first advantage relates to the effects essential fatty acids have on hormone production. Since the majority of the athletic population tends to gravitate towards a low-fat diet, concentrations of anabolic hormones such as testosterone may be decreased.

This relates to the fact that testosterone production is directly related to cholesterol levels, as cholesterol is the initial testosterone pre-cursor. The trick to optimize anabolic hormone levels through dietary fat intake while staying lean is through careful selection. Clearly the omega’s, in the proper ratios, are an excellent addition to your diet.

As for the saturated fats, the optimal choices would be both short and medium chain saturates as they don’t clog your arteries. Coconut and palm kernel oil are both good examples. Fatty acids also play a role in decreasing your recovery time between workouts. As you perform an intense bodybuilding workout, the goal is to stimulate a microscopic tissue breakdown, so it can later be built up stronger during the recovery period. This breakdown later triggers an inflammatory response within the tissues.

By supplementing with proper essential fatty acids, this inflammation period can be reduced and the recovery period can be accelerated. As we already know, different essential fatty acids serve different functions. This especially holds true when it comes to the reduction of inflammation. In fact, omega 6 fatty acids can actually increase inflammation. Therefore, you would clearly want to increase your omega 3 intake as they are the key for minimizing the inflammatory response to your training. It’s all about obtaining a correct ratio between the two.

Fatty Acids on Cholesterol Levels

These GOOD fats also play a major role when it comes to our heart health. The effects of high cholesterol levels have been getting a lot of media attention lately due to the prevalence of heart-related fatalities. It is important to keep in mind that there are different types of cholesterol. These two types are classed as either HDL or LDL – otherwise known as high and low density lipoproteins. LDL, which is the harmful form of cholesterol, actually binds to the arteries, which inhibits blood flow. This places an increased demand on the cardiovascular system to meet the body’s blood and oxygen requirements.

This artery blockage also triggers an increase in blood pressure. HDL on the other hand, is the good form of cholesterol which acts to counteract the harmful effects of its low density counterpart. High density lipoproteins actually cleanse the arteries by removing the LDL build-up. This cleansing effect reduces the stress on the heart by making it easier for the blood to pass through. The fats discussed within this article either cleanse the arteries or have no impact whatsoever. None of them contribute to the narrowing of the artery walls – otherwise known as arteriosclerosis.

Popular Fatty Acid Supplements

Flax Oil: Flax is available in a variety of different formats, each yielding their own advantages and disadvantages. The oil in particular is highly potent and is an excellent source of ALA. I personally like to mix my flax oil into my night-time shake as the fat content will help extend the protein absorption over a longer period of time. This is ideal before bed prior to entering a period of extended fasting.

Whole flax seeds are also available for purchase and they are ideal for baking etc. These seeds have a high protein and fibre content. The only downside to these seeds relates to their digestibility. Unless they’re thoroughly chewed, the outer layer of the seeds is very hard to digest. As an alternative, these seeds also come in a milled version that is easier to digest. For those who are concerned with the calorie content, defatted ground flax can also be purchased. This version has the majority of the oil removed yet is still high in protein and fibre while boosting a slightly lower calorie content.

Fish Oil: As mentioned above, fattier fish selections yield the highest content of omega 3’s. For example, while 4oz. of salmon yields approximately 3600mg of omega 3’s, the same amount of cod contains only 300mg. This variance translates to the supplemental forms as well. If you’re looking for a higher DHA content, the best choice may be one of the concentrated fish oil blends.

Evening Primrose Oil: Evening primrose oil is an excellent source of GLA, which is the necessary component of the omega 6 fatty acid. Primrose oil helps reduce inflammation so it’s especially helpful for reducing the joint inflammation associated with arthritis. Primrose oil also delivers benefits similar to the other supplements being profiled. Most notable of these benefits is perhaps its effect on lowering the levels of bad cholesterol and reducing blood pressure.

For bodybuilders, evening primrose oil has been shown to enhance testosterone levels. It should be noted however, that with the increase in testosterone comes an increase in estrogen. Therefore, if the goal is to increase testosterone, you may want to consider adding an estrogen inhibitor to your regimen to counteract these effects. Calcium D-gluconate would help block this conversion from occurring.

CLA: CLA, otherwise known as conjugated linoleic acid, is currently going through its second wind of media attention. When it first hit the market back in 1995, it was being marketed as a breakthrough supplement promising both increases in muscle mass and decreases in body-fat. Obviously, due to the magnitude of these claims, the distributors were able to convince thousands upon thousands of hopefuls to open their wallets and part with their hard earned money.

Ultimately, this led to disappointment as hardly any of these claims were actually met. In other words, the product was a dud. This was due to several factors, most notably would be the fact that the developer of the product basically created it wrong. Thus, it was ineffective. The second, and still prevalent problem is that the majority of the studies are being conducted on animals such as mice, rather than humans. While these mice are looking leaner and more muscular then ever, keep in mind that the recommended dosages directly coincide with the test subject’s bodyweight.

Therefore, the dose that works for a 3 pound mouse would have to be multiplied several times over to be mimicked in a human. Unfortunately, doing so would be both expensive and potentially dangerous to your health because the risks and long term effects of high dosages are not yet known. On a positive note, a great deal of research is currently being dedicated to making the necessary changes required to make the product a success. CLA, in theory, has great potential and according to Dr. Lonnie Lowery, may one day be a major player in the prevention of fat storage. Until then, your best bet is to save your CLA money for when it will be more useful.

Udo’s Choice: Udo’s choice oil blend was formulated based on the research of Udo Erasmus – author of the best-selling book entitled “fats that heal, fats that kill”. The book uncovers the importance of the 3:6 balance – which was discussed above.

The book greatly increased public awareness on the topic and from that, Udo teamed with flora (which is a supplement line) to develop and distribute a formula designed to correct the ratio imbalance. This was the first positive as flora is known for upholding high quality standards – especially when it comes to fatty acids. The oil blend combines several key ingredients, each of which serves a specific purpose.

• Flax, sesame and sunflower oil as the main source of omega 3 fatty acids. (6.4 grams omega 3)
• Evening primrose oil as a source of GLA rich omega 6 fatty acids. (3.2 grams omega 6)
• Medium chain triglycerides to increase metabolic rate and increase fat burning
• Rice and oat germ to help reduce levels of bad cholesterol – along with the other ingredients.

This translates to a 1:2 ratio of omega 6’s to 3’s. Based on the estimation that the majority of people consume a diet consisting of an 11:1 ratio, the 1:2 ratio of Udo’s choice will help alter the ratio to a more appropriate level. As mentioned above, this ideal ratio is between a 4:1 – 2:1 of omega 6’s to 3’s.

Udo’s oil blend comes in two formats – capsules and liquid. I’d personally recommend the liquid because it is more potent and cost efficient. It takes 14 capsules to equate just one tablespoon of oil. Like the flax oil, I recommend mixing the oil into your protein shake – preferably in the evening.

Final Thoughts

Hopefully after reading this article, you now have a better understanding as to the magnitude of health benefits delivered from select fatty acids. Since people tend to have the general impression that consuming fat will make them fat, you can now help spread the word the next time you’re in a nutritional debate with your friends & neighbors.