The essentials of essential oils - wellness - omega-6 and omega-3 fatty acids - Brief Article

The world of nutritional oil supplements is an eclectic one, filled with names ranging from the straightforward -"fish oil" -- to the very nearly romantic -- "shades of evening primrose." But just how essential are "essential oils?" And what key factors should you consider when looking at their potential health benefits?

The term essential oil refers to fatty acids that the body can't produce itself, so it must obtain them from other sources. These acids are grouped into two major families: omega-6s and omega-3s.

FROM BAD TO GOOD

There's clinical agreement about the overabundance of omega-6 fatty acids in the average American's diet. It's not that omega-6s are "bad." After all, they're essential nutrients that help stimulate hair and skin growth and regulate metabolism, among other things. Anne-Louise Gittleman, MS, nutritionist and author of 16 books--including The New York Times bestseller, The Fat-Flush Diet--says that proper levels of one omega-6, gamma linolenic acid (GLA), can also function as a PMS regulator, immune system strengthener and arthritis inhibitor.

The problem is that, while the American diet does contain an overabundance of omega-6 sources, the oil is most commonly found in processed shortenings and vegetable oils, which the body is incapable of metabolizing into a useful form. It's like putting diesel fuel into a gasoline-fueled car. The tank may be full, but the car can't make use of the gas.

Hence, the need for a GLA-laden, omega-6 supplement in your diet. A number of oils contain GLA, including black currant and evening primrose. But borage oil contains the highest concentration, up to 25 percent. Most experts recommend between 1 and 3 grams daily, but--as is the case with all oil supplements--dosage depends on the nature of your existing diet.

THE ALPHAs OF OMEGA-3

Another problem with the American diet is that, while it may contain numerous sources of omega-6, it contains very little heart-healthy omega-3. Omega-6 and omega-3 work together much like the gasoline/oil mixture used to power a lawnmower. If the substances aren't mixed in the proper proportions, the mower won't run as efficiently.

The best natural source of omega-3 fatty acids is fish, "but at least 25 percent of Americans don't eat any fish at all," says Artemis Simopoulos, MD, president of the nonprofit Center for Genetics, Nutrition and Health in Washington DC, and author of The Omega Plan. "And those who do, don't eat enough. The result is an imbalance and a greater susceptibility to certain diseases, cancers and heart problems in the United States."

The human body metabolizes omega-3 fats into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which play a role in the make-up of brain cells. Proper levels may help modulate depression and mood, high blood pressure, concentration and attention deficit disorders, while deficiencies in EPA and DHA may be linked to dementia and Alzheimer's disease. And women who are pregnant or breast feeding should maintain adequate levels of DHA to prevent premature birth and to aid in fetal brain development.

Another common source of omega-3 is flax, often preferred by those who dislike the taste or smell of fish. Many consumers use flaxseed oil in salad dressing or crush flax seeds for the benefit of additional fiber. Flax also contains alpha-linolenic acid, which assists in hormonal regulation and helps lower levels of low-density lipoprotein (LDL)-- or "bad" -- cholesterol.

So what makes for the better supplement--fish or flax? "Take both," says Simopoulos.

The US National Institutes of Health recommends a daily intake of 650 mg of EPA and DHA and 2.22 grams per day of alpha-linolenic acid. Most experts also recommend between 1 and 3 grams of omega-3 daily--the equivalent of 4 to 12 250 milligram (mg) capsules or one heaping tuna sandwich and 2 to 10 250 mg capsules.

Gittleman says that consumers need to do more than just count milligrams when choosing oils. "Flax should be marked GMO [genetically modified organism]-free, and fish oil should contain no heavy metals and no PCBs [polychlorinated biphenyls]."

COPYRIGHT 2002 PRIMEDIA Intertec, a PRIMEDIA Company. All Rights Reserved.
COPYRIGHT 2002 Gale Group