Omega- fatty acids -
There are several different types of omega-6 fatty acids, and not all promote inflammation. Most omega-6 fatty acids in the diet come from vegetable oils, such as linoleic acid LA , not to be confused with alpha-linolenic acid ALA , which is an omega-3 fatty acid.
Linoleic acid is converted to gamma-linolenic acid GLA in the body. It can then break down further to arachidonic acid AA. GLA is found in several plant-based oils, including evening primrose oil EPO , borage oil, and black currant seed oil.
GLA may actually reduce inflammation. Much of the GLA taken as a supplement is converted to a substance called DGLA that fights inflammation. Having enough of certain nutrients in the body including magnesium, zinc, and vitamins C, B3, and B6 helps promote the conversion of GLA to DGLA.
Some studies show that taking gamma linolenic acid GLA for 6 months or more may reduce symptoms of nerve pain in people with diabetic neuropathy. People who have good blood sugar control may find GLA more effective than those with poor blood sugar control.
Studies are mixed as to whether evening primrose oil EPO helps reduce symptoms of RA. Preliminary evidence suggests EPO may reduce pain, swelling, and morning stiffness, but other studies have found no effect. When using GLA for symptoms of arthritis, it may take 1 to 3 months for benefits to appear.
It is unlikely that EPO would help stop progression of the disease. So joint damage would still occur. Omega-6 fatty acids from food or supplements, such as GLA from EPO or other sources, have a longstanding history of folk use for allergies.
Women who are prone to allergies appear to have lower levels of GLA in breast milk and blood. However, there is no good scientific evidence that taking GLA helps reduce allergy symptoms. Well-conducted research studies are needed. Before you try GLA for allergies, work with your doctor to determine if it is safe for you.
Then follow your allergy symptoms closely for any signs of improvement. Clinical studies suggest that children with ADHD have lower levels of EFAs, both omega-6s and omega-3s. EFAs are important to normal brain and behavioral function.
Some studies indicate that taking fish oil containing omega-3 fatty acids may help reduce ADHD symptoms, though the studies have not been well designed. Most studies that used EPO have found it was no better than placebo at reducing symptoms. One study found that women with breast cancer who took GLA had a better response to tamoxifen a drug used to treat estrogen-sensitive breast cancer than those who took only tamoxifen.
Other studies suggest that GLA inhibits tumor activity among breast cancer cell lines. There is some research suggesting that a diet rich in omega-6 fatty acids may promote breast cancer development. DO NOT add fatty acid supplements, or any supplements, to your breast cancer treatment regimen without your doctor's approval.
Evidence is mixed as to whether EPO can help reduce symptoms of eczema. Preliminary studies showed some benefit, but they were not well designed. Later studies that examined people who took EPO for 16 to 24 weeks found no improvement in symptoms.
If you want to try EPO, talk to your doctor about whether it is safe for you. Preliminary evidence suggests that GLA may help reduce high blood pressure, either alone or in combination with omega-3 fatty acids found in fish oil, namely eicosapentaenoic acid EPA and docosahexaenoic acid DHA.
In one study, men with borderline high blood pressure who took 6g of blackcurrant oil had a reduction in diastolic blood pressure compared to those who took placebo.
Another study examined people with intermittent claudication, which is pain in the legs while walking that is caused by blockages in the blood vessels. Those who took GLA combined with EPA had a reduction in systolic blood pressure compared to those who took placebo.
EPO has gained popularity as a way to treat hot flashes associated with menopause. But so far studies have been inconclusive. If you want to try EPO for hot flashes and night sweats, ask your doctor whether it is safe and right for you. Some evidence suggests that EPO may reduce breast pain and tenderness in people with cyclic mastalgia.
It may also help reduce symptoms to a lesser extent in people with noncyclic mastalgia. However, it does not seem to be effective for severe breast pain. EPO has been suggested as an additional treatment along with standard therapy for MS, although there is no scientific evidence that it works.
People with MS who want to add EPO to their treatment regimens should talk with a health care provider. Some studies suggest that people who do not get enough essential fatty acids particularly EPA and GLA are more likely to have bone loss than those with normal levels of these fatty acids.
In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density.
Although most studies have found no effect, some women report relief of PMS symptoms when using GLA. The symptoms that seem to improve the most are breast tenderness and feelings of depression, as well as irritability and swelling and bloating from fluid retention. For general health, there should be a balance between omega-6 and omega-3 fatty acids.
The ratio should be in the range of to , omega-6 to omega-3, and some health educators advocate even lower ratios. Omega-6 fatty acids can be found in sunflower, safflower, soy, sesame, and corn oils.
The average diet provides plenty of omega-6 fatty acids, so supplements are usually not necessary. People with specific conditions, such as eczema, psoriasis, arthritis, diabetes, or breast tenderness mastalgia may want to ask their doctors about taking omega-6 supplements.
Omega-6 fatty acids are available in supplemental oils that contain linoleic acid LA and GLA, such as EPO Oenothera biennis and black currant Ribes nigrum oils. Spirulina often called blue-green algae also contains GLA.
The average diet provides sufficient omega-6 fatty acids, so supplementation is usually not necessary unless you are treating a specific condition, such as:. Speak to your doctor to determine what form and what dose of omega-6 fatty acids are most appropriate for you.
Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider.
DO NOT take omega-6 fatty acids if you have a seizure disorder because there have been reports of these supplements causing seizures. Several reports describe seizures in people taking EPO.
Some of these seizures developed in people with a previous seizure disorder, or in people taking EPO in combination with anesthetics. People who plan to undergo surgery requiring anesthesia should stop taking EPO 2 weeks ahead of time. Borage seed oil, and possibly other sources of GLA, should not be taken during pregnancy because they may harm the fetus and induce early labor.
Avoid doses of GLA greater than 3, mg per day. At that level, an increase in inflammation may occur. A deficiency of omega-3s can cause rough, scaly skin and a red, swollen, itchy rash. Omega-3 deficiency is very rare in the United States.
Scientists are studying omega-3s to understand how they affect health. People who eat fish and other seafood have a lower risk of several chronic diseases.
However, it is not clear whether these health benefits come from simply eating these foods or from the omega-3s in these foods. Here are some examples of what the research has shown.
Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems. Getting more EPA and DHA from foods or dietary supplements lowers triglyceride levels, for example.
The American Heart Association AHA recommends eating one to two servings of seafood per week to reduce your risk of some heart problems, especially if you consume the seafood in place of less healthy foods.
For people with heart disease, the AHA recommends consuming about 1 g per day EPA plus DHA, preferably from oily fish, but supplements are an option under the guidance of a health care provider.
The AHA does not recommend omega-3 supplements for people who do not have a high risk of cardiovascular disease. However, it is important to choose fish that are higher in EPA and DHA and lower in mercury.
Examples are salmon, herring, sardines, and trout. Breast milk contains DHA. Most commercial infant formulas also contain DHA. Some studies suggest that people who get more omega-3s from foods and dietary supplements may have a lower risk of breast cancer and perhaps colorectal cancer.
However, a large clinical trial found that omega-3 supplements did not reduce the overall risk of cancer or the risk of breast, prostate, or colorectal cancers. Other clinical trials in progress will help clarify whether omega-3s affect cancer risk. Some—but not all—research shows that people who consume more omega-3s from food such as fish may have a lower risk of developing Alzheimer's disease, dementia , and other problems with cognitive function.
More study of the effects of omega-3s on the brain is needed. Age-related macular degeneration AMD is a major cause of vision loss among older adults. Studies suggest that people who get higher amounts of omega-3s from the foods they eat may have a lower risk of developing AMD. However, once someone has AMD, taking omega-3 supplements does not keep the disease from getting worse or slow down vision loss.
Some studies show that getting more omega-3s from foods or supplements—mainly EPA and DHA—helps relieve symptoms of dry eye disease. However, a large, recent study found that the symptoms of people with dry eye disease who took fish oil supplements of 2, mg EPA plus 1, mg DHA daily for 1 year did not improve any more than those who took a placebo a dummy pill.
Another study in healthy people found that daily supplements of mg EPA plus mg DHA for 5. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.
PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School.
Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health?
Beyond the usual suspects for healthy resolutions. About the Author. Alyson Kelley-Hedgepeth, MD , Contributor Alyson Kelley-Hedgepeth, M. She has extensive experience in managing coronary artery disease, heart failure and arrhythmias. Kelley-Hedgepeth is committed to providing … See Full Bio.
Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. You might also be interested in….
Harvard Heart Letter Be on your way to a healthy heart. Related Content.
This is a general overview. For more Omega- fatty acids information, see our health professional fact sheet. Xcids fatty acids are Competition nutrition essentials Omega- fatty acids foods, Omga- as Oemga- and flaxseed, and in dietary supplements ackds, Omega- fatty acids as fish oil. The three main omega-3 fatty acids are alpha-linolenic acid ALAeicosapentaenoic acid EPAand docosahexaenoic acid DHA. ALA is found mainly in plant oils such as flaxseed, soybeanand canola oils. DHA and EPA are found in fish and other seafood. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Omega- fatty acids include products we think are Omegs- for our readers. If you buy through links on this page, fayty may earn fstty small commission. Medical News Today only shows you brands and products that we Hydration and muscle recovery behind. Omega- fatty acids a diet rich in omega-3 fatty acids may help prevent heart disease and protect brain and eye health, research into the benefits of supplement use has produced mixed results. Fish oils come from fatty or oily fish, such as trout, mackerel, tuna, herring, sardines, and salmon. They contain omega-3 fatty acids, and many contain vitamins A and D. Many people use fish oil and omega-3 supplements because they believe that they have health benefits.
Es nur die Bedingtheit, nicht mehr