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Dr. Mercola
October 20 2007
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Beware of Misleading Omega-3 Claims

Supermarkets are now carrying a range of products that tout their added omega-3 content as a health benefit. Everything from mayonnaise to cereal to eggs can be found with omega-3 added in. But are these products really better for your health?

Probably not, according to the Center for Science in the Public Interest (CSPI).

While the omega-3s DHA and EPA have been linked to a reduced risk of heart disease, cancer, Alzheimer’s disease, and vision problems, the type of omega-3 typically added to food products is ALA -- and ALA may not give you the same health benefits.

CSPI is calling on the FDA to require labels with omega-3 claims to describe the type and amount of omega-3, however until then consumers will need to be wary. CSPI pointed to the following misleading food labels:

  • Breyers Smart! Yogurt: Each serving contains just 32 mg of DHA, which is the amount in just three-quarters of a teaspoon of salmon.

  • Kashi Go Lean Crunch! Honey Almond Flax: 500 mg of omega-3 are advertised, but it’s not clear whether it’s ALA, DHA, or EPA.

  • Land O Lakes Omega-3 All-Natural Eggs: The labels says each serving contains 350 mg of omega-3, but independent lab tests revealed that less than half of it is DHA and EPA.

  • Silk Soymilk Plus Omega-3 DHA: The label says that each cup of milk has 400 mg of omega-3, however each servings contains just 32 mg of DHA.
CSPI recommends getting omega-3 from fish oil, algal oil, or by eating fatty fish such as salmon. A six-ounce serving of Atlantic salmon contains over 3,000 mg of DHA and EPA -- more than 100 times the amount found in DHA-fortified yogurt, milk, or soy milk.

Center for Science in the Public Interest October 1, 2007



Dr. MercolaDr. Mercola's Comments:
If you’ve been following the positive research on omega-3 fats and have decided to add more of them to your diet, congratulations! You’ve just made an excellent decision for your health, as omega-3 fats are pivotal in preventing heart disease, cancer, and many other diseases.

However, not all omega-3 fats are the same, and the type and source of your omega-3 will make a big difference in the health benefits it provides.

There are three types of omega-3 fats:
  • DHA (Docosahexaenoic Acid)
  • EPA (Eicosapentaenoic Acid)
  • ALA (Alpha-Linolenic Acid)
Most of your health benefits associated with omega-3 fats are linked to animal-based omega-3 fats like EPA and DHA, not plant-based omega-3 fats like ALA. ALA is converted into EPA and DHA in your body, but only at a very low ratio. Even if you eat large amounts of ALA, your body can only convert very small amounts into EPA and DHA, and only when sufficient enzymes are present.

So, hands down, the types of omega-3 that you want to add to your diet are EPA and DHA, which are found primarily in fish.

This does not mean that plant-based omega-3 fats are intrinsically harmful or that they should be avoided. We all need them and they should be consumed as part of a well-balanced, healthy diet. My favorite way of getting them is from freshly ground, organic flax seeds, as they also have a healthy water-soluble fiber, lignin, that reduces your risk of breast and prostate cancers.

The major problem with using plant-based omega-3 fats is when you use them exclusively as your sole source of omega-3 fats and avoid any animal-based omega-3 fats. I believe that the evidence is very clear that this will harm you in the long run.

Are Omega-3-Fortified Foods Worthwhile?

Many food companies, realizing that consumers are now interested in bettering their health with omega-3 fats, are trying to jump on the omega-3 bandwagon. You can now find omega-3 fortified cereal, eggs, crackers, yogurt, and even mayonnaise.

CSPI is right to warn consumers about this because the vast majority of these products contain ALA, which has not been linked to the same health benefits as EPA and DHA.

AVOID Omega-3 Eggs!

I would STRONGLY encourage you to avoid all omega-3 eggs as they are actually LESS healthy for you. Typically the animals are fed poor-quality sources of omega-3 fats that are already oxidized. But even if they were healthy, it turns out that omega-3 eggs do not last anywhere near as long as non-omega-3 eggs.

Surely, if you are looking for omega-3, you need to be certain that it is the correct type, and most of these products do not specify it or they make it very hard to discern.

That said, will eating foods fortified with ALA harm you? Not at all, at least as far as the ALA is concerned (although one study did find that ALA-rich flaxseed oil can actually increase your risk of prostate cancer).

These foods may harm you in other ways, though, considering that most of them are highly processed and loaded with sugar, grains, preservatives, and other food additives.

How Can I Get More DHA and EPA in My Diet?

Your absolute best sources of DHA and EPA are from krill oil or fish oil. At one time, fatty fish like salmon was also an excellent source, but today most all fish is contaminated with mercury, PCBs, and more, and these contaminants outweigh your benefits of omega-3 (particularly since you can get them from krill and fish oils, which are purified of contaminants).

I only recommend that you eat fish if you have it lab-tested and it comes back free of mercury and other pollutants.

The CSPI article also mentioned getting omega-3 from algae, however this is not as good a source because it is unbalanced.

The bottom line is, I’d avoid all the omega-3 processed junk foods out there. And I’d certainly add a dose of krill oil or fish oil to your daily routine if you’re looking for optimal health.
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Community Comments ( 30 )
 Comment on this Article
  
  
Cheryl Rounds
 [ Joined on 10/06 ] [ Posted on October 3, 2007 ]
18 Points        
   
 
Apprentice User
Just for the record - regarding the comment in the article

" “If your omega-3s are not from fish, algae, or fish oil, you’re likely paying extra for snake oil,” said Schardt. "

Snake oil has  a very high content of Omega 3 fats.  It was used by the Chinese to treat aches and pains when they were building the railroads across the US.  Because the other people involved in building the rr's did not understand Tradional Chinese Medicine, snake oil became a synomyn for bad medicine. Both snakes and fish move in a wavy pattern due to the Omega 3's that line their cell membranes making their cells very fluid.

Cheryl Rounds
www.organicandhealthy.blogspot.com

 [ Reply ]
Mercola
  
moo
 		[ Joined on 11/06 ]  [ Posted on October 4, 2007]
       
   
Savvy User
  Mercola
cheryl,
i did'nt know that!  thanks for the info.
  
  
Russ Bianchi
 [ Joined on 09/06 ] [ Posted on October 2, 2007 ]
16 Points        
   
 
Savvy User
This hyped bullet point featuring in many super market shelf brands is called "window dressing" in the formulation world (where I earn my living in real 'good for you' brands).

What does "window dressing" mean?

What these SLICK marketers are doing, is trying to create a point of distinction in their category, or brand, from competition, by featuring some eye catching ingredients, or set of ingredients, that are in the product(s) at parts per million, or non efficacious dosage levels. 

If the product(s) are in the brand at any honest dosage levels, they tend to be synthetic, and non absorbable, OR are blocked in metabolic utilization by the other bulking ingredients in the brand (like hydrogenated oils or fats, HFCS, salt, etc.).

Therefore, is the CPSI 100% correct in warning you the consumers to not be conned?  YES!

Uncle Russ
 [ Reply ]
  
  
mmc88121
 [ Joined on 11/06 ] [ Posted on October 2, 2007 ]
13 Points        
   
 
Moderator User
Just because something is supposed to be good for you does not always mean it is.  Saturated fats are supposed to be "bad" for your heart, but if you look at the evidence it does not support the conclusion.  Also, transfats were supposed to be good for you but we know they are not.

Mary
 [ Reply ]
  
  
KAC
 [ Joined on 06/06 ] [ Posted on October 3, 2007 ]
4 Points        
   
 
Savvy User
This article refers to EPA and DHA but what about ALA?

If ALA, EPA and DHA are all omega-3s, what is the difference in their health effects? ALA is the true “essential” fatty acid because our body can’t manufacture it and it must be received by the diet. Flaxseed and flaxseed oil are the richest sources of ALA in the North American diet. ALA is also found in walnuts, purslane, perilla seed and, in small amounts, in olive oil.

EPA and DHA are known as “conditionally” essential because they can be made in our body by ALA; however, most EPA and DHA comes from our intake of fatty, cold-water fish, such as mackerel, salmon, herring, anchovy and tuna. They can also come from supplementing with a fish oil source that will provide your body with a direct source of EPA and DHA and will not need to rely on the metabolic conversion from ALA.

It is recommended to consume ALA, EPA and DHA to ensure
you are receiving the essential fats that your body needs to defend against modern day diseases.
 [ Reply ]
  
  
Sheila C
 [ Joined on 12/06 ] [ Posted on October 20, 2007 ]
3 Points        
   
 
Apprentice User

Hi Russ, would you mind not spewing your progaganda?  The Canadian Oil Board, please, there is no such thing.  This imaginary board did not change the name from rapeseed to canola.  Could you please get your facts straight, as I really don't appreciate your dogged determination in lying about my country.

 [ Reply ]
  
  
moo
 [ Joined on 11/06 ] [ Posted on October 3, 2007 ]
3 Points        
   
 
Savvy User
speaking of omega 3,
i take dr. mercolas krill oil . but to make it last longer i alternate it with carlsons fish oil...is this ok to do?
 [ Reply ]
Mercola
  
Phantom O' Banjo
 		[ Joined on 09/06 ]  [ Posted on October 4, 2007]
1 Points        
   
Savvy User
  Mercola
Moo you should be fine.....  The thing to consider is your own situation.  First its a ratio that you want to look at between omega 3 6 and 9.  If your diet was low in the 3's then it will take awhile to build them up.  The krill have a higher antioxidant factor then the fish oil.  The Chia seed also has omega 3 but they are a different form but you need them too.  I did read on Dr M site that it would take like 12 bottles of the fish oil in a year to get the ratio in balance cause most people diets are so lacking in the omega 3's and very high in the omega 6 i.e. vegetable oil.
  
  
Phantom O' Banjo
 [ Joined on 09/06 ] [ Posted on October 2, 2007 ]
3 Points        
   
 
Savvy User
I clicked on the link at the bottom and there was good info in a PDF.
 [ Reply ]
  
  
Phantom O' Banjo
 [ Joined on 09/06 ] [ Posted on October 3, 2007 ]
2 Points        
   
 
Savvy User
Reader digest had an article on the mediterranean diet.  It conclusion was that canola oil contains Omega 3 oils and its key to the diet.  This article mentions canola oil as not very good source of the omega.  Its the wrong form.
 [ Reply ]
Mercola
  
Reesacat
 		[ Joined on 01/07 ]  [ Posted on October 3, 2007]
6 Points        
   
Savvy User
  Mercola
Any high-heat processed oil is bad for you.  You really have to look hard for cold-pressed unprocessed oil-even olive oil.

Thanks Phantom, for the good advice.  I sent my application in to the Weston A Price foundation after reading Dr. Schmidt's experience with Lyme.

Mercola
  
Russ Bianchi
 		[ Joined on 09/06 ]  [ Posted on October 3, 2007]
11 Points        
   
Savvy User
  Mercola
Canola (Canadian Oil Board renamed and lobbied for it) is a made up and rebranded name, or standard of identity, for rapeseed oil, that is partially or completely hydrogenated, or fractionated, and therefore heavy processed.

Med diets tend to use olive oil, not rapeseed/canola.
Mercola
  
Katee Roux
 		[ Joined on 07/07 ]  [ Posted on October 3, 2007]
10 Points        
   
Savvy User
  Mercola
I get Reader's Digest (subscription was a gift).  I enjoy much of it, especially the jokes & humor.  Any "news" they present, however, i take with a block of salt.  I learned long ago that much of their reporting is highly biased.  It often is in favor of the drug companies, if it is a health article.  

I've begun tearing out ads that don't back to an article.  Not all ads are for drugs, but many if not most in that magazine are either for drugs or processed food.  When i tear out the ads, i loose about 1/4 of the magazine.

I do enjoy parts of it as i've said, but i don't trust their reporting.
Mercola
  
Vicki Marie
 		[ Joined on 06/06 ]  [ Posted on October 4, 2007]
1 Points        
   
Savvy User
  Mercola
Katee

I get Guideposts which is a Christian type of Reader's Digest and I have just recently noticed the same thing. Seems that every article has a two page spread for some prescription. The magazine is full of them. I actually thought of writing to the magazine but don't know if that will make a difference or not since I am sure the big pharma companies are paying big bucks for their ads.
Mercola
  
bagarino
 		[ Joined on 01/07 ]  [ Posted on October 20, 2007]
3 Points        
   
Novice User
  Mercola

Thrifty Italians (illegally) run their (diesel) cars on canola (rapeseed). It's the cheapest, nastiest oil out there, about 20% the price of budget Extra Virgin Olive Oil and close to the price of diesel at the pump. Much of the Canola oil is extracted hot, or using nasty chemicals which further denature the oil's delicate structure.
Mercola
  
Sheila C
 		[ Joined on 12/06 ]  [ Posted on October 20, 2007]
3 Points        
   
Apprentice User
  Mercola

Hi Russ, there is no such thing as the Canadian Oil Board.  And the name of canola was not changed by this imaginary board.  Please do a little more research before you start running down other countries with incorrect propaganda.
Mercola
  
WellnessMom
 		[ Joined on 06/06 ]  [ Posted on October 20, 2007]
       
   
Novice User
  Mercola

Hey Vicki Marie,

Every vote counts and 1 person can make a difference. I'd write that letter : )
  
  
dacyn2
 [ Joined on 06/07 ] [ Posted on November 15, 2007 ]