Recommend readings:
Metabolic Primer Part II
Endocrine Insanity Part I
Endocrine Insanity Part II
Endocrine Insanity Part III
Nutrient Density Explored
Essential Nutrients
Approximately 50 ingredients which are necessary for maintenance, growth,
health, and ultimately survival have been discovered, but cannot be
manufactured by the body. The majority of these are nutrients that must be
supplied through diet because the body cannot provide them. Included are:
oxygen, water, light, a source of energy, 13 vitamins, 8 essential amino
acids (10 for children), 20-21 minerals, and 2
essential fatty acids (EFAs). If just one
of these components are lacking, your performance will suffer. Later on, the
importance of, ‘the complete package,’ and its role in the optimization of
essential fatty acids will be discussed [53].
Hormones
EFAs play a vital role in hormone synthesis. Before proceeding, it is
imperative that the reader understands certain terms, as they will be applied
throughout this article. Additionally, I recommend studying Joe King’s 3
Endocrine articles for a comprehensive understanding of hormones
[78,79,80]. This next section will begin with eicosanoids.
Eicosanoids
Eicosanoids function in intercellular (between cells) communications. They
are modified 20-carbon fatty acids with a 5 carbon ring in the center. The
center ring forces the molecule to bend over itself, producing 2 extended
parallel chains, facing away from the ring. Furthermore, because they are
lipids, they easily cross the plasma membrane, and are insoluble in water.
The 3 classes of eicosanoids hormones are: prostaglandins, leukotrienes,
and thromboxanes.
To form eicosanoids, the molecule of fat must go through one of two
enzymatic pathways. That is, the cyclooxygenase, or lipoxygenase pathway.
The former leads to the production of prostaglandins and thromboxanes. The
latter produces leukotrienes. This trio of eicosanoids will be discussed
subsequently [53].
Prostaglandins- Unlike most hormones, which circulate in the blood and
function as messengers effecting tissues from specific glands, prostaglandins exert local effects in their area of synthesis. They are
biologically active lipid hormones found within the plasma membrane of
almost every cell. As hormone-like chemicals, they monitor cellular
actions. Discovery was made in 1930 from the prostate gland of a sheep;
hence, the name prostaglandins. About 30 PGs have been discovered.
Prostaglandins and their receptors have several effects on numerous
physiological processes; these can be minor or major. Examples are:
controlling local hormone response, blood clotting, inflammation, pain,
fever, pepsin and HCI secretion in the stomach, nerve functions, calcium
metabolism, and much more. However, these functions have been narrowed
down to 3 phases: series one, two, and three. Lastly, the conversion of
arachidonic acid through the cyclooxygenase pathway forms PGH2, which is
the parent compound of other prostaglandins and thromboxanes. Other series
will be discussed further on [53].
Thromboxanes- these are very similar to prostaglandins, and go through the
same pathway for formation. They can help reduce blood loss from injuries,
assist blood clotting, and many other roles which help maintain
homeostasis [16].
Leukotrienes- formed via the lipoxygenase pathway, leukotrienes possess
many potent actions on essential organs and systems. These include:
regulation of certain white blood cells, smooth muscle contraction,
assistance of the immune system, cardiovascular system, and nervous
system, among others.
Leukotrienes have been shown to be effective supplements for ailments such
as: rheumatoid arthritis, psoriasis, and inflammatory bowel disease [58].
Additionally, studies display them to be effective anti-inflammatories, as
well as assisting diseases such as asthma, rheumatoid arthritis, and
inflammatory bowel disease [31].
And with that, we’re ready to get down to the meat of the article:
essential fatty acids!
Omega-3
Omegas-3s are polyunsaturated fats, but are commonly called super
unsaturated to distinguish them from omega-6s. Its main component is
Alpha-linolenic Acid (LNA). Scientifically, it is called
cis-w3,6,9-octadectrienoic acid. Other synonyms are 18:3w3, or 18:3n3, w3,
and n3 fatty acids. The number before the colon denotes the amount of
carbon atoms, and the number after indicates total double bonds. The human
body needs LNA for survival, but cannot manufacture it, which makes it an
essential fatty acid.
EFAs have several functions, such as cell membrane
structure, energy via oxidation, and as mentioned previously, production
of hormones, which brings us to our next topic: LNA derivatives.
Derivatives
LNA is the starting material for the biosynthesis of Docosahexaenoic Acid
(DHA), and Eicosapentaenoic Acid (EPA). It converts to the derivative
Stearidonic Acid (SDA), to eicosatetraenoic acid (ETA), and to
Eicosapentaenoic Acid (EPA), respectively. From here, EPA forms DHA in a
4-step process of elongation, elongation, desaturation, and chain
shortening, in that order. Desaturation is the introduction of double
bonds; the enzymes that do this are called desaturases. Elongation
catalyzes the addition of 2-carbons to fatty acids [68]. From here,
several eicosanoids are formed, producing an abundance of anabolic
effects. EPA manufactures series 3 prostaglandins. This article will primarily focus
on the latter two derivates, EPA and DHA.
EPA and DHA
In an epidemiological (the study of diseases in populations and states)
survey, fascinating observations were made on the Greenland Eskimos, using
approximately 1800 people over a 25 year period. Results show that they
have a lower risk and often a complete absence of diseases such as acute
myocardial infarction, diabetes mellitus, thyrotoxicosis, bronchial
asthma, multiple sclerosis, and psoriasis. Why would this be? The answer
is clear: their diet, which is rich in EPA and DHA from fish [34].
EPA is termed 20:5n3, while DHA is 22:6n3. These oils play a vital role in
our body. For example, EPA is the most potent factor in prevention of
prostaglandin series 2, which can induce many side effects (discussed
later). Many more beneficial attributes will be shown shortly. First,
conversions must be discussed.
Most studies in humans have shown that high doses of LNA convert to EPA at
a low rate, and conversion to DHA is severely restricted. Furthermore, a
diet with a high omega-6-3 ratio can reduce this by 40 to 50%! Thus, it is
suggested to consume 2-3 portions of fatty fish per week, or 1.25 g EPA + DHA per day, while keeping your omega-6s under control [24]. The British
Nutrition Foundation also recommends a daily intake of EPA and DHA in
amounts corresponding to the intake of 3 to 4 g standardized fish oil or 2
to 3 portions of fatty fish weekly [25]. Many other journals testify to
these reports as well. [46,47].
Good sources of EPA and DHA are fatty (at least 10%), fresh, cold-water
fish such as sardines, trout, salmon, eel, and mackerel.
Anabolic effects
Lower PG2s
Series 2 prostaglandins can have serious adverse affects. We will get into
more detail when we discuss omega-6 fatty acids, but suffice it to say,
lowering its production would be of benefit to the athlete [77].
Consequently, omega-3s (particularly EPA, which as stated above, is the
most potent omega-3 in series 2 prevention; EPA stops AA from being
released so it can’t form PG2S) have been shown to inhibit the production
of prostaglandin series 2, which is produced by w6s [74]. The effect of
consuming more w-3s and lowering w-6s is amazing. These include decreased
water retention and inflammation, as well as cardiovascular health.
For example, they tested a diet rich in omega-3 oils--using fish oil--and
a diet rich in omega-6 oils--using corn oil--on female mice [54]. The
results showed that dietary supplementation with w3s over w6s inhibited
the production of pro-inflammatory cytokines and slowed progression of
immune-complex-mediated kidney injury. This may be due to the enhanced
ability of the cells to dispose of harmful reactive oxygen intermediates.
Another study compared fish oil to safflower oil over a 5 month period.
The results showed splenic natural killer cells and lymphokine-activated
killer cells were proportional to the concentration of n6s, but reduced by
n3s [5].
Additionally, supplementation with n-3 has also been shown to enhance the
immune system, largely due to decreased PG2s [27,56].
There are many more benefits to this method [67], and be sure that this
information will be taken into account when ratios are discussed.
Anti-inflammatory
N3 fatty acids have been shown to suppress inflammation by decreasing the
production of pro-inflammatory cytokines and series 2 prostaglandins,
making them of use for several chronic inflammatory diseases [4]. It has
been postulated that they may help relieve delayed onset muscular soreness
(DOMS), but results are not very convincing [44].
Lower triglyceride and cholesterol levels
Omega-3s--particularly EPA and DHA found in fish--have been shown to lower
serum triglyceride, total cholesterol levels, and phospholipids [45]. From
his study, Tato F. et al. states [69], ‘We conclude that in FCH moderate
doses of long-chain n-3 fatty acids are highly effective in lowering
pathological VLDL triglycerides, VLDL cholesterol, and VLDL apo B.’ In
another study on the benefits of omega-3s, plasma triglycerides were
reduced by 58% and plasma cholesterol concentration by 34% [70]! The
results are incredible.
Cancer
Studies show that w3s can help prevent cancers, such as colon and breast
cancer. In a study with fatty fish, they compared subjects using high (2
servings), and moderate (0.5 servings) amounts of fish weekly. The results
showed supplementing with fish twice weekly was more effective in
decreasing the risk of cancer [71]. These benefits may be related to
reduced series 2 prostaglandins.
Additionally, in a series of case-control studies conducted in Italy and
Switzerland between 1991 and 2001, the role of n-3 polyunsaturated fatty
acid intake in the etiology of cancer of oral cavity and pharynx (736
cases, 1772 controls), esophagus (395 cases, 1066 controls), large bowel
(1394 colon, 886 rectum, 4765 controls), breast (2900 cases, 3122
controls), and ovary (1031 cases, 2411 controls) cancers were tested. From
this comprehensive experiment, it was concluded that, ‘All the estimates
were statistically significant, excluding that for rectal cancer, and
consistent across strata of age and gender. These results suggest that n-3
PUFAs decrease the risk of several cancers [73].’
Kidneys
Using patients with IgA nephropathy--renal (kidney) diseases--it was
tested how effective omega-3s were. They concluded that the n3s can slow
the rate of renal function loss effectively [17]. Several other scientific
authorities also recommend w3s for renal maintenance [18,26].
Insulin Sensitivity
If you have read any of our articles, you know just how
valuable insulin sensitivity is. Simply put, increased sensitivity
promotes a much greater anabolic response to insulin and increases your
fat-burning ability immensely, while insulin resistance leads to elevated
fat storage, reduced hypertrophy, and increased susceptibility to diseases
such as diabetes. For more, study the following articles:
Metabolic Primer Part I, and
Endocrine Insanity Part III.
Here is the exciting part: studies show omega-3s can increase insulin
sensitivity drastically, while its counterpart--omega-6s--in higher
dosages may lead to insulin resistance.
For instance, a fascinating study was performed on rats using high-fat
diets and various lipids to assess their effect on bodyweight regulation,
adiposity, and metabolism. Results showed that rats who consumed high
amounts of saturated or n-6 polyunsaturated fatty acids became obese,
insulin resistant, and gained the most fat, while fish oils showed to be a
superior fat in the experiment [57].
Another study stated that the negative effects of a high-sucrose diet,
which induced insulin resistance and mild glucose intolerance, were
counteracted by enhanced dietary intake of omega-3 polyunsaturated fatty
acids [51].
Storlien LH et al. tested the effects of certain fats on rats. Subjects
who had diets rich in polyunsaturated (omega-6) fatty acids developed
severe insulin resistance. Afterward, they substituted 11% of the fatty
acids in the polyunsaturated fat diet with long-chain omega-3 fatty acids
from fish oils. The omega-3s were shown to effectively normalize insulin
action [66].
Furthermore, Chicco A et al. composed a diet with 7% of the calories
coming from cod liver oil--which is rich in omega-3 fatty acids--on male
Wistar rats. The end results showed a significant reduction in plasma
insulin levels throughout the day, due to enhanced insulin sensitivity
[11].
Popp-Snijders C et al. performed an excellent study for the effects of
Omega-3s on diabetics. Six non-insulin-dependent diabetics supplemented
with just 3 g of the omega-3 fatty acids daily, over an 8 week time span.
The subjects showed enhanced insulin sensitivity and lower plasma
triglyceride levels [55].
Another experiment was performed on rats. First, they implemented a diet
high in omega-6 and saturated fatty acid, which again lead to insulin
resistance. Afterward, they replaced simply 6 percent of the linoleic
omega-6 fatty acids from safflower oil with long-chain polyunsaturated
omega-3 fatty acids from fish oil. This resulted in the prevention of
insulin resistance [62].
It should be noted that in Western society diabetes has become a prevalent
disease. This can be largely attributed to the lopsided ratio of omega-6:3
fatty acids. Diabetics will want to take close notice of these results,
and adjust their diets accordingly [62].
So, as you see, a diet rich in Omega-6s can lead to insulin resistance,
while a diet full of Omega-3s will inevitably increase insulin sensitivity
[39,40,14].
Thermogenesis
The omega-3 has the distinctive ability of enhancing thermogenesis and
lipid metabolism (increased usage of fat), thereby reducing body fat
deposition. Clarke SD contributes to this, stating, ‘[Omega-3s exert
their] effects on lipid metabolism and thermogenesis by up-regulating the
transcription of the mitochondrial uncoupling protein-3, and inducing
genes encoding proteins involved in fatty acid oxidation (e.g. carnitine
palmitoyltransferase and acyl-CoA oxidase) while simultaneously
down-regulating the transcription of genes encoding proteins involved in
lipid synthesis (e.g. fatty acid synthase) [14].'
The effect of what they are saying is this: food, as well as our own body,
contains what is known as ‘potential chemical energy.’ That is, energy
held within the bonds of molecules. A good analogy is to think of a
boulder placed on a 100 foot hill. By position, when the bolder is on top
of the hill, it has the potential to turn into kinetic energy (the energy
of movement) if someone were to tip it off the hill so that it began to
roll. High-energy bonds within molecules are high-energy because when
those bonds are broken, energy is released, which can be used to do work
(force x distance=work).
They use the term Lipid Oxidation for a very specific purpose. The
organelle in your body known as mitochondria is responsible for extracting
energy from lipids (fats), and using it to synthesize or build our energy
currency known as ATP (refer to Adam’s tibialis article). Oxidation is
referred to because oxygen is required for this process to occur
(oxidation refers to an atom accepting electrons from another atom). The
entire process is known as cellular respiration, because you need the
respiratory system to consume the oxygen needed for the extraction of
energy from these food groups, or stored energy deposits such as your own
adipose tissue. Carnitine is an essential protein needed for fat
breakdown, and thus, when the body encodes for more of it and other vital
proteins required for this process, fat breakdown increases. Genes code
for proteins. Likewise, by down-regulating certain genes which code for
proteins that enhance the formation of fatty molecules, you logically slow
down the process. As a result, the above effects are additive to enhanced
fat-burning.
Nervous system
N3s are high in biologic structures which require fast movement, like
transport mechanisms in the brain and retina. Due to this, it appears that
omega-3s may have functions with the nervous system benefiting vision and
the brain, among others. [49]
Hypertension (high blood pressure)
Omegas-3s are potent supplements in the reduction of blood pressure. For
example, a thorough study was composed using 31 placebo-controlled trials
on 1356 subjects using fish oils. A significant drop in blood pressure was
observed. They noted that its benefits are strongest for those with
heart-related diseases [48].
Its great effectiveness may be due to alteration of prostaglandin
metabolism, vascular endothelial function, increased vascular responses to
pressure agents, restriction of vascular smooth muscle production, and
decreased cholesterol.
Joints
Bodybuilders apply tremendous pressure to their joints on a day-to-day
basis. It is vital that we have a strong, smooth-running skeletal system
to push ourselves to the max. In assistance of our goals, I present
omega-3s.
W3s have shown tremendous results in soothing tender joints and stiffness.
For example, w3s were tested on patients with arthritis. The results
showed a significant reduction in disease activity, pain assessment, and
number of weak joints. In addition, morning stiffness and several tender
joints were relieved [35].
Another 24-week study was done on 17 patients with rheumatoid arthritis.
Supplementation consisted of 54 mgs of EPA and 36 mgs of DHA. They
reported a significant improvement in tender and swollen joints [36].
Several other scientific authorities attest to its benefits for joints as
well [42,75,50]. These results are attributed to a reduction in
prostaglandin series 2, its lubricating effects on our joints,
construction of cell membranes, and w3’s other anti-inflammatory
influences displayed earlier.
Skin
Omega-3s have been shown to work wonders on skin inflammations, disease,
and overall skin perfection, such as softer, smoother, healthier skin. Dr.
John A. Grossman, board certified aesthetic plastic surgeon, states [19],
‘For softer skin, get plenty of omega-3 fatty acids in your diet.’ Due to
these findings, several companies have designed sprays, foods, and other
supplements containing omega-3s for smoother skin [63,64,19].
Deficiency in omega-3s can produce several skin disorders such as
dermatitis, skin atrophy, scaly dermatitis, edema, dry skin, and much more
[16].
These benefits are attributed to enhanced skin blood flow, decreased PG2s,
and its role in anti-inflammation [65].
Platelets
Platelets are disks circulating in our blood stream that aid in blood
clotting. Sticky platelets form clots easier, while less-sticky platelets
reduce clot formation. Sticky platelets promote heart attacks, along with
other cardiovascular disorders. The former is induced by series 2
prostaglandins, while reduced stickiness is promoted by omega-3s.
Omega-3s and 6s were tested for their effects on platelet adhesion. The
results showed w3s were inhibitory to platelet adhesion, while a diet rich
in omega-6s stimulated it [2]. There are several other sources which
testify to these effects as well [41,27].
Sources
Sources high in omega-3 fatty acids include flax (58%), chia (30%), hemp
seed oil (20%), pumpkin (15%), fish (31%), canola oil (7%), and walnuts
(5%). Other sources are flax meal, flax bread, omega-3 rich eggs, dark
leafy greens such as spinach, and fish oil tablets, among others.
Deficiencies
Because EFAs are needed for the function of virtually all tissues, the
list of side-effects for deficiencies is vast. This includes hemorrhagic
dermatitis, weakness, impaired vision, tingling sensations, mood swings,
edema, dry skin, sticky platelets, high blood pressure and triglycerides,
hemorrhagic folliculitis, immune and mental deficiencies, skin atrophy,
and scaly dermatitis, among others [3,33,30]. Some have suggested omega-3s
for the reduction of symptoms in PMS, but most studies display poor
results [15]. Lastly, EFAs in general are vital for growth and development
[43].
Later on, I will discuss the recommended usage of Omega-3s in relation to
their essential counterpart.
Omega-6
Omega-6s are polyunsaturated fats. Its main component is Linoleic Acid
(LA). Scientifically, it is called cis-w6,9-octadectrienoic acid. Other
synonyms are 18:2w6, or 18:2n6, w6, and n6 fatty acids. Again, the number
before the colon denotes the amount of carbon atoms, and the number after
indicates total double bonds. It is the second essential fatty acid.
Derivatives
Linoleic Acid is the starting material for omega-6 derivatives. First, it
is turned into gamma-linolenic acid (GLA, or 18:3w6), then to
dihomo-gamma-linolenic acid (DGLA, 20:3W6), then to arachidonic acid (AA,
or 20:4w6), and AA can be further converted to docosapentaenoic acid (DPA,
or 22:5w6)). To turn AA into DPA, your body uses a 4-step process
consisting of elongation, elongation, desaturation, and chain shortening,
respectively. Again, desaturation is the introduction of double bonds. The
enzymes that do this are called desaturases. Elongation catalyzes the
addition of 2-carbons to fatty acids. This process occurs on the surface
of the endoplasmic reticulum (excluding chain shortening), and leads to
the formation of DPA [68].
DGLA forms series one prostaglandins, which are anabolic. AA forms series
2 prostaglandins, which serves some benefit, but for the most part
generates unhealthy and catabolic results. This includes platelet
aggregation, cardiovascular diseases, and inflammation, among other
side-effects.
Fortunately, series one prostaglandins help to inhibit AA from being
released to form PG2s, but the most potent prevention of PG2 is EPA, as
discussed earlier.
In summary, omega-6s can convert to DGLA, and then to
series one prostaglandins, which are good, but can additionally be
converted to AA, and form series 2 prostaglandins, which are bad.
Anabolic effects
Cardiovascular health
N-6s have been shown to play an important role in cardiovascular
maintenance. These effects are attributed to the metabolism of
prostaglandin series one, which reduces platelet stickiness, relaxes blood
vessels, enhances circulation, lowers blood pressure, and inhibits
prostaglandin series 2 [54].
Anti-inflammation
Omega-6 has demonstrated anti-inflammatory effects. For example, patients
with rheumatoid arthritis supplemented with GLA and, at the end of the
experiment, there was a great reduction in joint inflammation [21]. Other
studies testify to these results as well [22].
Lowers cholesterol
Horrobin DF et al. states [28], “For 30 years it has been known that
linoleic acid can lower elevated cholesterol levels. However, the
mechanisms, and exact derivative that accomplishes this, is still
unclear.” But, from his research he showed that GLA--linoleic acid’s first
derivative,--has cholesterol-lowering actions 170 times greater than the
parent molecule, which means linoleic must be converted to GLA for these
benefits to occur. The conversion is done by the enzyme
delta-6-desaturase. This enzyme can be inhibited by aging,
diabetes-mellitus, alcohol, catecholamines, trans-fatty acids, and
saturated fats. Direct GLA consumption would therefore be beneficial for
lower cholesterol.
Other journals testify to these benefits as well. For example, one showed
omega-6s significantly lowered plasma total and low-density lipoprotein (LDL)
cholesterol by 8 percent and 14 percent, respectively [59].
Other benefits
Omega-6s have even more benefits. Tests show they can increase
thermogenesis [72], fat oxidation [61], play a role in sympathetic nervous
system stimulation [52], and increase the usage of fatty acids for energy
[13]. Mechanisms are very similar to the in-depth explanations I displayed
under omega-3s.
Sources
Omega-6s are abundant in our society. Sources include chia (40%), evening
primrose (81%), almonds (17%), flax (14%), natural peanut butter (30%),
grape (71%), hemp (60%), pumpkin (50%), canola (30%), safflower oil (75%),
sesame (45%), and walnuts (51%). 15% of turkey and chicken fat comes from
omega-6. However, these are usually eaten without skin, which eliminates
most of the fat. Good sources of GLA are evening primrose (9%), borage oil
(20%), and black currant seed oil (18%).
Deficiencies
As with omega-3s, the list of side-effects for w6 deficiency is long.
These include inflammatory skin, inherited skin condition, atopic
dermatitis (eczema), growth retardation, poor wound healing, decreased
immune system, and much more [20,29]. Note that w6s are vital for healthy
skin, but not quite as potent compared to omega-3s. They also help
maintain our cell membranes.
EFAS=Delicate!
Essential fatty acids are very sensitive. They must be handled with care
or they are useless. Three important factors to monitor are heat, air, and
light.
Heat-
heating oils rich in EFAs at
high temperatures will increase oxidation, and can change the chemical
structure, rendering its benefits useless. I recommend against
high-temperature-frying and deep-frying foods rich in EFAs. Add the oils
in after you are done cooking and then mix them within the dish. Boiling
is much safer than frying, due to lower temperatures. Keeping the
temperature around 100 C can help prevent oxidation and the other negative
effects listed above. The best way to go is to get your EFAs raw, i.e.
sushi.
Air-
exposing these fats to air will
promote rapid oxidation, leading to toxic, spoiled oils, which can harm
your body. I recommend sealing them in tight containers; never leave them
out in the air too long.
Light-
when essential fatty acids are
exposed to high amounts of light, they can be broken down into many toxic
substances. Oxidation explodes, free radicals are produced, and the end
result is rancid, toxic, worthless oils. To avoid these effects, EFAs need
to be stored in dark, dense containers.
The
complete package
In order for all the benefits of essential fatty acids to occur, you need
to have a complete diet. Absence of any essential nutrient will inhibit
your results. One valuable nutrient for this process is vitamin E.
Vitamin E
Vitamin E helps polyunsaturated fats (PUFUs) tremendously. It is effective
at chain-breaking and, as an antioxidant, vitamin E is critical for
preventing oxidation of PUFAs [60,76].
The commonly recommend ratio of vitamin E:PUFU is least 0.6 mg Vitamin E/g
PUFA. Higher levels may be necessary for diets that are rich in fatty
acids containing more than two double bonds [76].
However, vitamin E deficiency is unlikely, especially considering the fact
that plants from which many EFAs are derived (I.e. safflower oil) contain
high amounts of vitamin E.
Other important factors in the optimization of EFAs are vitamin B-complex,
and ZMA. For this, I refer to the following articles:
Supplement Review ZMA and How it Works,
A comprehensive discussion on B-Complex & its relation to peak performance.
Essential Fatty Acid Ratios and Recommendations
There is no set number for total EFA consumption, or the ratio between
omega-6s and omega-3s. This must be adapted according the person’s
requirements, goals, and results. Below I will present what must be
considered.
There are several factors to be taken into account for ratios. First, on
average, (this can be different, however) w6s are more frequent throughout
our bodily tissues; overall it is near a 4:1 ratio in favor of omega-6.
Also, the conversion of omega-3 is four times quicker than omega-6. Both
EFAs compete for absorption, and can effect each other’s metabolism
[6,24]. N6 derivatives, however, are much more harmful to n3 production
[38]. Also, EFAs have shown synergistic effects, suggesting they should
both be used for optimal gain [7].
To avoid deficiency, results show that 1-4% of your calories need to come
from n6s, and about 1% from n3s [8,32]. No toxicity level has been found
for EFAs. Several studies have been performed on animals consuming large
amounts, with no adverse effects. In addition, many cultures, such as the
Eskimos, consumed great amounts of EFAs (primarily w3s), and were one of
the healthiest societies ever; just make sure you consume your vitamins.
An interesting situation is in the United States (USA). An increase in
vegetable oils, rich with w6s, has the USA’s ratio of n6:n3 skyrocketed to
about 10:1. It has been postulated that this is a major factor for the
increased diseases (especially cardiovascular) within our society today
[37].
With these statistics in mind, many authorities recommend a higher ratio
of n6:n3, much lower than the United States average, however. Between 4:1
(In favor of n6) and 1:1 has been recommended [10], but this is based on
just the minimal requirements and normal everyday function, not the
athlete.
For optimal performance, around 10% of your total calories coming from
essential fatty acids has been suggested [9].
Now, the real question is what is best for the athlete? It is the opinion
of this author that the evidence clearly shows a higher ratio of Omega-3
to omega-6 is much more beneficial. The reasons I and several other
athletes opt for this are:
1. Enhanced insulin sensitivity- as I displayed through several studies,
n6 can promote insulin resistance, while n3 leads to increased insulin
sensitivity. This in itself is more than enough reason to lower w6s and
raise w3s.
2. Reduced PG2s- series two prostaglandins have been shown to promote
several diseases, and are quite catabolic. The strongest agent against
this is the omega-3, EPA. By increasing your omega-3s, you will decrease
your risk for disease and avoid the negative effects of the aforementioned
hormone. This will likewise decrease inflammation, improve your immune
system, prevent cardiovascular diseases, and much more.
3. Increased Derivates- as stated earlier, w6s have a much stronger
negative effect on w3 metabolism. By increasing this, you will help
balance/optimize eicosanoid production.
4. Maximum results- overall, omega-3s have a stronger and wider list of
benefits than omega-6s. Your skin will improve drastically, nervous system
will be enhanced, joints and inflammation will decrease at a higher rate,
increased thermogenesis, and the prevention of several diseases, such as
cardiac-related ones.
Now, let me reiterate, there are no set optimal ratios or daily
recommended intakes for EFAs.
In several situations, people have opted for a higher ratio of n3:n6. For
example, from a study on cancer, particularly breast cancer for women, it
was concluded that, ‘These results are consistent with the hypothesis that
a higher (n-3)/(n-6) PUFA ratio may reduce the risk of breast cancer,
especially in premenopausal women [23].’ Diabetics also have adjusted
their diets, due to omega-3s insulin-enhancing effects. And Eskimos are an
excellent example of what a higher ratio of omega 3:6 can do.
So going with a higher ratio of omega-3s is not new, and many have
implemented this scheme into their diet plan.
I recommend around a 2:1 and 3:1 ratio of omega-3:omega-6. This can be
adjusted, however, according to your results and goals. At least 30% of
your daily fat should come from EFAs, and going higher is perfectly fine.
I would monitor this by how your body responds.
If you are new to essential fatty acids, I suggest you start at a minimal
dosage, and progressively increase them, in order to let your body adapt
to it and avoid any gastrointestinal distress.
As far as what to consume, the main derivatives I would focus on are EPA
and DHA. I recommend at least 3 grams total daily, along with your other
omega-3s, such as flax. You can get this from fish or fish oil
supplements.
A sample day for me may include: 3 Tbsp of flax, 2 Tbsp natty pb, 1 Tbsp
safflower oil, plenty of dark leafy greens, and 10 oz of salmon.
Chart
Below I have included a vast essential fatty acid chart. I will give the
percentage of fats, which come from omega 6 and omega 3 fatty acids for
several foods. Enjoy!
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