Omega-3s: Here is the Real Deal

What about omega-3 fatty acids?

Of all the technical scientific terms I have used, this one may be the most familiar to you because I’m sure your doctor has told you to make sure that you are getting enough. Unfortunately, no one really knows how much is “enough” and it probably depends on your individual makeup. But, you definitely don’t want to be low in this crucial nutrient.

Technically, omega-3 fatty acids are a type of PUFA, which as I have already explained (here and here) can be easily oxidized in your body and cause great damage. Because of the sheer amount that Americans typically eat, the bulk of the damage caused in the body by PUFAs will be relegated to the presence of omega-6 fatty acids (which are primarily in the dreaded “vegetable” seed oils). 

Omega-3 fatty acids are not as easily damaged because of their construction, but they still can be, so sourcing is extremely important. The safest sources will be in whole foods, because any kind of extraction process will introduce some damage to these delicate fats.

Why are omega-3 fats so important?

Omega-3 fatty acids are essential to our cell membranes. They are needed for our brains and nervous systems to function optimally. They have anti-inflammatory properties, and they are super critical for our epithelial cells, especially in our blood vessels. The most critical versions - DHA, EPA and DPA - are made by our bodies from ALA, another Omega-3. The problem is that the amount of Omega-6 you have in your body can affect this conversion from ALA to the other more needed forms. Too much Omega-6, and you will struggle to make this conversion, hence the need for consuming more DHA, EPA and DPA in the diet.

But omega-3 fatty acids are still PUFAs, and you should not be so gung-ho that you over-consume them and damage your body.

That is why I am not a big fan of taking Omega-3s in supplement form on a daily basis. If you have a medicinal need for them (injury, inflammation or a disease-state) they could be an effective tool, but using FOOD should be your first priority.

I believe the high prevalence of Omega-6 PUFAs in our processed diet is the much bigger concern. The reason that Omega-3 supplementation seems to help (but sometimes not) is because taking Omega-3s seems to reverse a bit of the high oxidative damage from the overconsumption of Omega-6 in seed oils. 

You will read a lot about the Omega-6 to Omega-3 ratio. The smaller the ratio, the better the health. But people tend to not want to change their diet or have to do anything “hard,” so they will just pop pills of Omega-3, trying to get their ratio down and assuming this will help. Unfortunately, this tends to add to their problems. You don’t need more PUFAs.

The best way to improve your ratio is to dramatically cut your consumption of Omega-6.

So if you follow our guidance explained in previous posts and cut out processed seed oils, the need for Omega-3 is easily fulfilled by regularly eating the following sources:

Grass-fed and grass-finished meat: A ruminant animal with grass as its main source of food will have higher amounts of Omega-3 in its meat. Plus, grass-fed beef tallow (beef fat) contains ALA. Grass-fed liver and heart are also great sources.

Pastured eggs: Again, grass is the key. The chickens or ducks laying these eggs should have plenty of grass and grubs in their diet. They should not be consuming corn and soy. Their yolks should be a dark rich orange.

Wild-caught seafood: Choose types of fish that are less likely to be contaminated with heavy metals. SMASH is a good way to remember them (sardines, mackerel, anchovies, salmon and herring). Oysters are also a good source. There is no need to consume tons of fish however, as they can be toxic in today’s environment. Animal meats and fats should be your primary source.

Raw milk from grass-fed cows: We talked about raw milk in our last post, and yes, all that lush green grass increases the levels of Omega-3 in the cow’s milk fat. You will also find Omega-3s in grass-fed butter.

So eat an animal-based diet (effectively cutting out the bad Omega-6) and you will most likely get just the right amount of Omega-3 for your daily needs.

I do believe Omega-3s are a critical key to growing healthy brains in children (especially if your kids seem to regularly fall down a lot or knock their heads), so I give my kids a supplement a few times a week. The one I recommend is made from wild-caught cod liver oil. It is fresh, clean, and 3rd party certified. Get it here.

Still concerned? Get a blood test to check your complete lipid profile. Here is a great one.

For more detailed information on Omega-3s, check out Mark Sisson’s deep dive here.

In our next post, we will get into the nitty-gritty of fat, mainly YOUR FAT (and mine).