Dr. Mercola April 27 2005 9,274 views
Several studies have found that maintaining a healthy balance between omega-6 and omega-3 fatty acids (two types of polyunsaturated fatty acids) is crucial to preventing chronic diseases such as heart disease, diabetes and cancer. However, one study revealed that a higher ratio of omega-6 to omega-3 fatty acids was linked to lower bone density at the hip in both older men and women -- a condition that could lead to osteoporosis.
Researchers collected dietary data through a self-administered questionnaire from some 1,500 men and women, aged 45-90. Information on smoking habits, alcohol intake, exercise frequency, reproductive history, and use of vitamins, thyroid hormones, steroids, and estrogen was also obtained through standard questionnaires. Baseline bone mineral density (BMD) was measured and researchers found that:
Foods containing omega-6 fats were responsible for lower BMD in the hip bones of older men and in women whether or not they took hormone therapy.
Omega-6 to omega-3 ratios was inversely associated with BMD at the hip bones of women whether they took hormone therapy or not.
Higher Omega-6 to Omega-3 Ratio
The increased consumption of omega-6 fatty acids (through amplified intake of corn, sunflower and sesame oils) is due to modern agricultural practices and changes in food processing.
Additionally, the intake of omega-3 fatty acids has decreased in light of the reduced consumption of cold-water fish, changes in animal production practices and loss of cereal germ in processed grain. Together, these changes are responsible for a higher omega-6 to omega-3 ratio.
American Journal of Clinical Nutrition April 2005;81(4):934-938
Surprisingly, many expert nutritionists are not aware of the important relationship between healthy bones and optimal fat intake. Many osteoporosis experts will acknowledge the importance of omega-3 fats for general health but don't understand that they are also a very powerful force in optimizing bone density.
We all need omega-6 and omega-3 fats, but nearly all of us in this country have too much omega-6 fat. This stems from the massive use of vegetable oils in commercially processed foods. Around 1900 the average American only consumed about a pound of vegetable oil (high in omega-6) per year. Now we are consuming over 75 pounds per year.
This increase disrupts the delicate omega-6:3 ratio our ancestors adapted to. In Paleolithic times it was thought to be 1:1. Now it is closer to 15 or 20 to 1 for most of us.
The Total Health nutrition plan is based, in large part, on the types of foods we have adapted to eat. Analysis of fossil records show that humans who lived in Paleolithic times, eating similar foods, did not suffer from osteoporosis.
Following the Total Health Program, along with eating according to your nutritional type and taking a daily dose of high-quality cod liver or fish oil, will provide you with all the nutrients you need to prevent bone loss. You will also be ingesting a correct ratio of omega-6 to omega-3 fatty acids.
Certain people may require additional supplementation with vitamin K and vitamin D -- if they cannot get proper amounts of sun exposure -- in order to optimize their body's resistance to bone loss.
In addition to omega-3 fats, vitamin D is also very useful to build bone density as it helps you absorb calcium. Since spring has sprung for most of us, if we can get outside appropriately (one hour of sun on large amounts of exposed skin) that will supply most all the vitamin D we need. If you can't get adequate sun exposure you will want to consider using cod liver oil, as it has liquid sunshine (vitamin D) in addition to the omega-3 fats found in fish oil.
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My sister-in-law underwent chemo for breast cancer some years ago and was subsequently given drugs to prevent the return of the cancer. Now she's been told that the drugs have caused a depletion in her bones and there is nothing they can give her to build up her bone density. She has been taking cod liver oli but was told that this would do nothing for her condition and that she should stop taking it.
Is there any reasearch into rebuilding bone density, other than exercise, which she already does. Would Vitamin D be a good addition to her arsenal?
which exactly ionic minerals would you recomed to buy for osteoparosis as you mention in your article?My daughter is 19 years old, have very good diet, very healthy life style,exersisis.
she has bad osteoparosis.doctors dont know why.please,help if you can thank you.
Dr. Mercola does not mention linseed or flaxseed as a source of omega-3's. Is it as good as the fish oil or does it have more omega-6 like the corn, soy, sesame oils do? Also, how prevalent is osteoporosis in Asian people, since they consume lots of soy and sesame oil, but also lots of fish? I would appreciate your comments on this. I was sorry to read about oats because I lowered my cholesterol from 263 to 145 with a combo of ground flaxseeds, oat bran and lecithin. Thank you for your generous informative newsletter and for caring.
I was wondering if flax seed oil is a omega 6 oil???