Dr.Chris looks at the health benefits of omega-3

Omega 3

Omega-3 is the name given to a family of polyunsaturated fatty acids. Your body needs these omega-3 fats to function properly, but because body can't make it on its own, it needs to get it from your diet or through supplements. You find omega-3 in oily fish such as tuna, salmon and mackerel, but it can also be obtained from dark green leafy vegetables, flaxseed oils (flaxseed oil supplements are suitable for vegetarians) and certain vegetable oils. If your child doesn't eat oily fish then a supplement can provide a reliable source of omega-3's.

The omega-3 fatty acids are essential to life at every stage, even before birth. Omega-3 helps build healthy cell membranes, and regulate blood clotting and are vital for brain development and the nervous system. Some research also suggests omega-3 could improve the concentration, behaviour and learning capacity of children. Lots of food products are now topped up with omega-3 with these claims in mind.

What are the health benefits?

Research into the human health benefits of omega-3 began in the 1970s. It was found that Inuit people in Greenland, who lived on a diet high in omega-3 rich oily fish, suffered far less from certain diseases, such as coronary heart disease. Since then, further research has linked omega-3 with numerous health benefits,including lowering cholesterol, easing menstrual pain, reducing blood pressure and improving rheumatoid arthritis.

Food for the brain?

Developments in recent years has been research into the effects of omega-3 on the brain. The brain is 60% fat and needs omega-3 to work properly. In partiucular, omega-3 fats appear to help your brain deal with thoughts and reactions quickly and efficiently. Omega-3 fats are even thought to help with depression and dementia.

Omega-3 and school children

In September 2006, all Year 11 pupils at Durham County Council's 36 comprehensive schools were offered omega-3 fish oil supplements to see whether the suggested proven performance benefits seen in earlier trials could boost exam performances. More than 5,000 pupils are taking part in the experiment. The 15 - 16 year olds are to be given 6 capsules a day; the capsules are from Eye Q and manufactured by Equazen. The trial will continue until their GCSEs have been taken in June 2007.

In 2002, an earlier study in Durham schools showed that fish oil supplemets could boost reading, writing and concentration for children suffering from various learning conditions. The study involved 120 children aged between 6 and 11 from 12 Durham primary schools. They looked at children with Dyspraxia, Motor Skills problems, Dyslexia and ADHD. The study took place over six months, with half the children taking supplements for the whole six months, and half taking placebos for the first three months and taking the real supplements for the last three months only, so progress could be accurately monitored and compared. By the end of the study, more than 40% of the children were reported to have shown dramatic improvements, with some showing reading age improvements of between 18 months and 4 years and attention gains of up to 400%.

A Cotswolds special educational needs school has shown that a change of diet can alter behaviour (12th Oct) The effect of supplementing a good diet and appropriate drugs with omega-3 and 6 fatty acids on those with severe behavioural problems has been carefully charted over four months. They found a surprising number became better socialised, co-operative and took part in carpentry, art, or learnt basic office skills.

However, The Food Standards Agency has concluded that there is insufficient evidence to demonstrate a clear link between omega-3 and children's attainment.

Omega-3 and pregnancy

In Jan 06 this year, a survey carried out by the National Institutes of Health in the US analysed data from a long-term study done in Avon, UK. The findings showed that pregnant women who consumed less of the essential fatty acid omega-3 had children with lower IQs. Those women with the highest consumption of mackerel and sardines and other sources of omega-3 had children, at age three-and-a-half, with the best measures of fine-motor performance.

However, a report out ealier this month claims that that pregnant women who eat a lot of fish could be increasing their risk of premature birth. A study has found that women who ate just over one portion of fish a week had higher levels of mercury in their body than those who ate less than this.

Mercury in fish oils

Most bodies of water are polluted with mercury, so almost all fish and seafood is at risk of containing dangerous levels of mercury.

In pregnant women, too much mercury in the diet can prevent an unborn baby's brain from developing properly (it has been claimed). Too much mercury can be harmful for anyone, but especially in women who are planning to become pregnant, nursing women and young children. Once in the human body, mercury acts as a neurotoxin, interfering with the brain and nervous system.

Mercury can be particularly hazardous for pregnant women and small children. During the first several years of life, a child's brain is still developing and rapidly absorbing nutrients. Prenatal and infant mercury exposure can cause mental retardation, cerebral palsy, deafness and blindness. Even in low doses, mercury may affect a child's development, delaying walking and talking, shortening attention span and causing learning disabilities.

In adults, mercury poisoning can adversely affect fertility and blood pressure regulation and can cause memory loss, tremors, vision loss and numbness of the fingers and toes. Research also suggests that exposure to mercury may also lead to heart disease.

As well as this, fish liver oil supplements are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could also be harmful.

Recommended limits

All adults should have 2 portions of oily fish (sardines, herring, mackerel, trout and salmon) a week. women intending to become pregnant should only have 2 portions of fish a week (a salmon steak is equivalent to one portion). Women who are pregnant or breastfeeding should also only have 2 portions, but men and boys can have up to 4 portions of oil fish a week.

If you are pregnant, nursing, or have problems with mercury or other heavy metals, you can get omega 3 from other sources; flax oil or seeds, pumpkin seeds, walnuts or walnut oil or eggs from naturally grazing hens.

Omega-3 supplements

There are different ways of taking omega 3 supplements. Children up to the age of 12 can be given it in liquid form, or there are chewy tablets available. For adults, it can be bought as soft capsules. You can buy omega 3 supplements from any chemist or supermarket. You should use supplements that contain EPA and DHA extracts as these generally don't use Vitamin A and most likely they'll be free from mercury levels.

Manufacturers in the headlines

Only last week is was revealed that Heinz have added omega-3 to their spaghetti, in the form of fish oil and Marks and Spencers introduced a 'wonder' fish that contains a week's worth of brain-boosting oils in one portion. The Lochmuir salmon, developed in Scotland, has three times the normal levels of omega-3. Muller yogurt is also now "enriched" with omega-3 fish oils.
This content was created on Wed 1 November 2006

More like this
News and Comment
Prevention
Use this page



Privacy Terms | Advertisers | Legal Disclaimer | Contact
© 2007 TheFamilyGP.com