The "O3 Fix"
Can we convert plant O3 ALA to the needed EPA/DHA - Or must we get them directly from marine oil supplements?"
Abbreviations:
PUFAs (Polyunsaturated Fatty Acids), incl. the EFAs (Essential Fatty Acids):
Omega 6 (O6)
- LA (linolenic acid)
- GLA (gamma-linolenic acid)
- DGLA (Dihomo-gamma-linolenic)
- AA (Arachidonic acid)
Omega-3 (O3):
- ALA (alpha linolenic acid)
- SDA (stearidonic acid)
- EPA (Eicosapentaenoic acid)
- DHA (Docosahexenoic Acid)
A much debated question . . .
- EPA is needed to produce “calming” eicosanoids (e.g. prostaglandins and leukotrienes) to balance the “call-to-action” eicosanoids.
- DHA is needed to maintain healthy function of the active organs: brain, nerves, eyes, testes.
If ALA was not converted to EPA/DHA, those who don’t eat fish or supplement marine oil would be dead or near dead, since DHA only remains in the body for about a week.
Study results
Study results are mixed, but most concur that ALA converts as far as EPA.
This allows eicosanoids produced from EPA to counter and “calm down” the “call-to-action” prostaglandins, leukotrienes etc. produced from omega-6.
Women seem to be able to convert ALA more efficiently than men.
Likely controlled by estrogen to ensure Omega-3 supply for her baby during pregnancy.
Studies show conversion rate of ALA to DHA is low. Many studies show a conversion rate of ~1% in infants and even less in adults. Few studies demonstrate an increase of DHA in blood or breast milk after several weeks of ALA supplementation.
Chart below references various study results.
* Omega-3 DPA (Docosapentaenoic Acid) is an intermediate fatty acid between EPA and DHA found mainly in fish oil, seal oil and grass-fed red meat. To explain why some studies produced no DHA – leading expert on fats Dr. Udo Erasmus, points out that many factors affect conversion rate, and that when the brain has sufficient DHA, feedback inhibition prevents further conversion until the DHA is used up, to protect the body from getting too much DHA (E.g. by taking too much DHA-containing fish oil).
Diet, age, health, genes, other conditions affect conversion enzymes Δ6D and Δ5D
Diet more important than genetics
Dr. Udo Erasmus (World-renowned expert on fats / Author of “Fats that Heal, Fats that Kill”) considers that the ability to convert ALA to DHA is influenced to a greater degree by DIET than by genetics
Enhancers of O3 ALA to EPA/DHA conversion enzymes
Specific minerals and vitamins are required by the conversion enzymes. Vitamins B3, B6 and C, Magnesium and Zinc.
Omega-6 GLA presence. Found in such as borage, blackcurrant and evening primrose oils.
High ratio Protein: Carbohydrate intake
Phytoestrogens. ALA conversion in women is higher than in men, and one conversion study showed that women on birth-control pills (containing estrogen) had better conversion rates, suggesting that estrogen is a contributing factor. Pregnant or breast-feeding women need to produce enough DHA to supply not only their brain, but also the brain of a developing fetus or breast-feeding child (Men have only their brain to feed 😉). Estrogen levels are higher during the child-bearing years.
It is interesting that flax seed (not oil) contains lignans, which when taken in amounts over a certain threshold, increase estrogen levels. Amounts under this threshold (E.g. 2-3 Tbsp. ground flax/day) have the opposite effect and actually reduce estrogen activity as the phytoestrogenic lignans compete for estrogen receptors but have a weaker effect than estrogen.
Phytosterols. Plant-derived compounds similar in structure/function to cholesterol, inhibit intestinal absorption of cholesterol. (Minimum 0.8g of plant sterols lowers serum cholesterol). Foods rich in phytosterols include unrefined vegetable oils, whole grains, nuts, and legumes.
Inhibitors to O3 ALA to EPA/DHA conversion enzymes
Altered Fats. Such as found in margarine, shortening and other processed or heated oils.
Lack of vitamin B6, Magnesium and Zinc)
Cholesterol and Long-Chain Saturated Fat (from meat and dairy) compete for conversion enzymes).
LA to ALA Imbalance (LA and ALA compete for enzymes).
Sugar, Chemicals, Caffeine
Excessive PALMITOLEIC fatty acids. A MUFA significantly found in milk and tropical oils.
Age (over 30) – enzyme production diminishes with age; Health problems (E.g. Diabetes).
Alcohol, drugs, stress, high INSULIN, environmental chemicals.
Ancestry accustomes to a high fish diet (E.g. Inuit, Oriental, West Coast N. American native, Norwegian).
What to do?
1. Add OILY fish to your diet or take a quality marine oil supplement
E.g. Wild salmon oil. To avoid health issues concerning the DHA-needy nerves, brain, eyes, adrenals and/or sex organs.
2. ENSURE dietary Omega-3 ALA
E.g. Ground flaxseed, flax oil, hemp seed oil, walnuts
3. Ensure / Supplement the required nutrients for ALA conversion enzymes
4. Remove inhibitors / ADD ENHANCERS to conversion
E.g. Minimize Alcohol, drugs, stress, chemicals. Eat more protein.
Confirms conversion of high dose ALA to EPA, but not DHA.
High Ratio Omega 3: Omega 6 intake????
