Fish oil is an efficient and optimal omega-3 supplement as oppose to flax seed oil and because it is composed of EPA and DHA, the conversion pathway is bypassed. This means that the body will be able to quickly incorporate EPA and DHA into cell membranes and produce rapid effects, thus reducing prostaglandin production and inflammation in the body(2).

    The benefit of omega 3 fatty acids will only be reaped if you limit the amount of omega-6 fatty acids in your diet. This is paramount when it comes to reducing inflammation in the body. Be wary of supplements that claim to offer essential fatty acids. Most of these products contain omega-3 fatty acids as well as omega-6 fatty acids. Remember the key to reducing inflammation is to reduce omega-6 and increase omega-3, thus these supplements serve to worsen the omega-6:3 ratio.

     Another way to improve your omega 6:3 ratio is to consume meats that are pasture fed and eggs that are organic and free range. For instance, free range chickens roam freely and eat greens, insects, and worms which are the natural diet for chickens. The eggs of free range chicken have an omega 6:3 ratio of 1 to 1, while the conventionally raised chickens have an imbalanced ratio of 20 to 1(4). Switching to pasture fed beef is another way to reduce omega 6-fatty acids and increase omega-3 fatty acids in the diet. Pasture fed cattle have been primarily grazing on grass and contain a higher amount of omega-3 fatty acids. Research has shown that 4% of the fat in wild animals (pasture fed cattle) is eicosapentaenoic acid (EPA) and domestic animals(grain fed) raised on feed lots contain no detectable amounts of EPA(5).

FIGURE 1 Linoleic acid 18ω-6 (seeds, grains, soybeans, most nuts)		FIGURE II Linolenic acid 18ω-6 (flax, walnut, hemp, green leafy vegetables)
Elongase enzyme(+2C)** | Eicosadienoic Acid 20:2ω-6 | Δ5desaturase (-2H) | Eicosatrienoic acid 20:3 (5,11,14) (Dead End Product) Adapted from Know Your Fats: The complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol Δ(Delta)-6 desaturase (-2H) | γ(Gamma)-linolenic acid 18:3ω-6 | Elongase enzyme (+2C) | Dihomo-γ-linolenic acid 20:3ω-6 | Δ5 desaturase (2H) | Arachidonic acid 20:4ω-6 | Elongase enzyme (+2C) | Adrenic acid 22: 4ω-6 | Δ4 desaturase (-2H) | Docosapentaenoic acid 22: 5ω-6 | Further elongation to 28 and 30		Elongase enzyme(+2C) | Eicosadienoic Acid 20:2ω-6 | Δ5desaturase (-2H) | Eicosatrienoic acid 20:3 (5,11,14) (Dead End Product) * Enzyme decreases with age, alcohol, trans fatty acids, caffeine, and stress. Adapted from Know Your Fats: The complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol Δ(Delta)-6 desaturase (-2H) * ↓ Octadecatetraenoic acid 18:4ω-3 | Elongase enzyme (+2C) | Eicosatetraenoic acid 20:4ω-3 | Δ5 desaturase (2H) | Eicosapentaenoic acid(EPA) (EPA) 20:5ω-3 | Elongase enzyme (+2C) | Docosapentaenoic acid (DPA)22:5ω-3 | Δ4 desaturase (-2H) | Docosahexaenoic acid(DHA) 22: 6ω-3 | Further elongation to 28 and 30 Carbon ω-3 fatty acids

    Fish is also a great source of omega 3 fatty acids. Make sure to inquire that the fish you are purchasing is wild and not farm raised. For instance, farm raised salmon contains no significant amount of omega-3 fatty acids. Salmon are supposed to be eating algae, insects, and other wild fish for food, but farmed raised salmon are fed soy and other grains to fatten them quickly which means that farmed raised salmon is unable to provide you with omega-3 fatty acids rather it has nothing but omega 6 fatty acids.

     Over consumption of grains is a significant source of omega-6 fatty acids in the diet. Since 1992, the US Department of Agriculture recommended a ‘food pyramid’ of nutritional recommendations that placed grains at the bottom of the pyramid (i.e. to be eaten 6-11 servings per day). There have been some arguments that the USDA food pyramid and recommendation of 6-11 servings of grains and cereals is misleading and may lead to a deficiency of essential fatty acids in the diet(6). The new USDA food pyramid as of 2005 has reduced recommendations for grain consumption based on age, gender, and activity levels. Although the recommendations for grains have been reduced, the damage has been done with the previous food pyramid. Reducing grains to 1 serving a day or even eliminating grains such as cereals, most breads, pastas, crackers, and baked goods will help you reach a more ideal omega 6:3 ratio.

     If you find yourself taking over the counter anti-inflammatory drugs on a daily basis to deal with excessive inflammation, proper supplementation and nutritional changes are effective ways of reducing inflammation. Make sure to use high quality fish oils that have been tested for heavy metals. Proper dosages are important to impart a physiological effect on the body. The optimal dosage of fish oils is 1-2 capsules per 50 pounds of bodyweight. For example, if you weigh 150 pounds, the optimal dosage would range from 3-6 capsules per day. Fish oil supplementation will always be optimized with proper nutritional changes. Make sure to limit or eliminate grain consumption, eat organic and free range animal foods, and use healthy oils such as organic butter, coconut oil and olive oil. Making these changes will ensure that your body will be in a anti-inflammatory state.

References:

1. Calder C, P.: Long-chain n-3 fatty acids and inflammation: potential application in surgical and trauma patients. Braz J Med Biol Res 36(4):433,2003.
2. Simopoulos, A.P., Am. J. Clinical Nutrition, September 1999; 70:560-569.
3. Serrano, Eric, M.D., Personal Communication 2001.
4. Simopoulos, A.P., J. Robinson, The Omega Diet. New York: Harper Collins Publishers, 1999. p.29. Kris-Etherton, P.M. & Taylor, D.S., et. al., American Journal of Clinical Nutrition, Vol. 71, No. 1, January 2000179-188.
5. Siguel, E.N, Lerman, and R.H: Role of essential fatty acids: dangers in the US Department of Agriculture dietary recommendations (“pyramid”) and in low fat diets. Am J Clin Nutr 1994;60:973.