Despite years of research and promotion, dietary fish-based long chain omega 3 fatty acids intakes remain low – even in populations with ample access to seafood. The newest data supports the need for flaxseed omega 3, alpha-linolenic acid in the diet. North Americans simply do not eat enough fatty fish and long chain omega 3 levels in the blood continue to be low (1).
Consumer research conducted by Reckitt Benckiser, which is the owner of omega-3s brand MegaRed, shows that access to fresh fish does not make much difference in the Omega-3 Index (2). Residents of Newport, Rhode Island have low Omega-3 Index readings, even though fresh fish is readily available and the population is relatively affluent. The survey tested the blood of 234 individuals form Newport, Rhode Island. While a healthy level for the index is 8% or higher, the cohort showed a level of 5.2%.
Previous research has shown that blood levels of Omega-3 fatty acids are significantly below the optimal range in 98% of the population, even among those who believed they were eating a balanced diet (1).
Flaxseed ALA consumption can meet overall omega 3 needs. Evidence supports an equivalent role of omega-3 alpha-linolenic acid (ALA; 18:3n-3) and the long chain omega-3 fatty acids (LCn3PUFA) found in marine products, eicosapentaenoic acid (EPA; 20:5n-3), docosapentaenoic acid (DPA; 22:5n-3), and docosahexaenoic acid (DHA; 22:6n-3) in the reduction of coronary heart disease (CHD).
A meta-analysis including data from 45,637 participants throughout 16 countries showed that individuals with the highest omega 3 fatty acids in the blood level had about a 25% lower risk of dying from a heart attack compared to those with the lowest levels (3). Overall, omega 3s from both plant and seafood sources were associated with a 10% lower risk of a fatal cardiac event.
In a ground breaking study focused on low fish-consuming populations (which characterizes most of the North American population), an intake of 1 g/day ALA was associated with a 50% lower risk of nonfatal myocardial infarction among men consuming <100 mg/d LCn3PUFA from fish (4). The data assessed was from the Health Professional Follow-up Study, which began in 1986 with a cohort of 45,772 health professionals. The observations strongly support a role of ALA consumption in decreasing CHD risk and further indicates that ALA may be of particular importance in sectors of the population that do not eat fatty fish.
Another meta-analysis reported that each 1 g/day increment of ALA intake was associated with a 10% lower risk of death from CHD (5). This evidence has led to the recommendation that ALA intake be increased to 2–3 g/d to reduce the risk of CHD (6).
ALA from flaxseed provides numerous health benefits as well as some unique advantages over marine omega-3 fatty acid sources, the latter of which include limited global availability, high cost, allergenicity, and toxins that have been reported with some seafood products (7). In this era of rising environmental concerns, consumers are increasingly expressing doubt with regard to the sustainability of marine omega 3 sources and are expecting companies to protect unique ecosystems and species. For consumers trying to eat healthier, sustainable, plant-based diets, flaxseed and its oil are beneficial additions – especially as sources of essential omega 3 fatty acids.
References
- https://www.fiercepharma.com/marketing/rb-turns-seaside-city-newport-into-omegatown-for-summer-megared-promotion
- Thuppal SV, von Schacky C, Harris WS, Set al. 2017. Discrepancy between Knowledge and Perceptions of Dietary Omega-3 Fatty Acid Intake Compared with the Omega-3 Index. Nutrients. Aug 24;9(9). pii: E930. doi: 10.3390/nu9090930
- Del Gobbo LC, Imamura F, Aslibekyan S, et al. 2016. Omega-3 Polyunsaturated Fatty Acid Biomarkers and Coronary Heart Disease: Pooling Project of 19 Cohort Studies. JAMA Internal Medicine. June 27. doi:10.1001/jamainternmed.2016.2925
- Campos, H, Baylin, A, Willett, WC. α –Linolenic Acid and Risk of Nonfatal Acute Myocardial Infarction, Circulation. 118:339-345.
- Pan, A, Chen, M, Chowdhury, R, Wu, JHY, et al. 2012. Alpha-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis. Am J Clin Nutr. 96(6):1262-73. doi: 10.3945/ajcn.112.044040.
- Fleming JA, Kris-Etherton PM. 2014. The evidence for α-linolenic acid and cardiovascular disease benefits: Comparisons with eicosapentaenoic acid and docosahexaenoic acid. Adv Nutr. 14;5(6):863S-76S.
- Foran, SE, Flood, JG, Lewandrowski. KB. 2003. Measurement of Mercury Levels in Concentrated Over-the-Counter Fish Oil Preparations: Is Fish Oil Healthier Than Fish? Arch Path Lab Med. 127(12):1603-1605.