Omega-3

Hello,

Could you summarize a recommended approach for ensuring a healthy person gets enough omega-3s? I'm a bit confused... you mention that from ALA the body produces only a small amount of EPA and DHA, but then you also say that vegans don't need to worry because by consuming enough ALA, they can cover EPA and DHA needs as well.

Everywhere it's suggested that fish should be included in the diet - on the other hand, you mention the quality of fish, etc. - there's the disadvantage of wild-caught fish regarding ocean pollution, but then with farm-raised fish, there are concerns about feeding them antibiotics, etc. - so which fish should one buy in everyday life?

From all this, it seems that taking quality omega-3 supplements might be best - but then, generally, you claim that it's better to get these nutrients through diet rather than supplementation...

Could you please give me a more consolidated guide for practical application?

The human body produces a small amount of EPA and DHA from ALA, but the conversion rate is not fixed. It is relatively low in populations with a mixed diet (around 3-5%, higher in women than men), and as the proportion of plant-based food in the diet increases, the metabolism's ability to produce EPA and DHA also increases (vegans have the highest). Given the conditions, it is possible to achieve an optimal amount of these crucial omega-3 fatty acids, which is acceptable in situations where we also control the omega-6 intake in the diet.

Fish are indeed the most significant source of omega-3, but they also present the highest risk due to the presence of xenobiotics. Additionally, most fish are consumed cooked, which destroys the structure of the highly thermolabile omega-3 at high temperatures. Thus, it logically follows that the optimal approach is supportive supplementation, where the most important aspect is addressing the quality of the fatty acids contained and their binding to sufficiently potent antioxidant substances that ensure the stability of EPA and DHA.

Good day, Mr. Jelínek,

I was intrigued by the information, and I would like to ask about the ratios of omega 3 and 6 in hunters and gatherers. As you mention in the lesson, their ratio used to be as close as 1:1. Lately, I have been hearing that the quality of meat influences the proportion of omega 3 and 6 fatty acids. So, if we choose high-quality meat (difficult to define - let's say in the ideal case from our own, known farms...), then theoretically, it should contain a higher proportion of omega 3 fatty acids. This would explain why hunters and gatherers had such balanced fatty acid ratios. Does this factor play a role in it? Or did gatherers perhaps obtain omega 3 fatty acids from other sources?

Thank you for your response.

The representation of individual groups of fatty acids in animal fat primarily depends on the composition of their diet. Fat from animals in a free natural environment contains more omega-3 and generally less omega-6 fatty acids than that of livestock fed predominantly on grains. Furthermore, it is necessary to distinguish between the fat of warm-blooded and cold-blooded animals, where on average, fish are a richer source of omega-3.

The example of hunters and gatherers cannot be universally applied to the conditions of contemporary civilization. Our ancestors lived in a completely different manner regarding stress factors, levels of physical activity, the quantity and quality of food, including its regularity. They had different diversity in their gut microbiota... Comparing their diet to our current diet, focusing on the O3:O6 ratio, is essentially irrelevant because:

1. Hunters and gatherers did not consume grains (or only a minimal amount in the form of grass seeds), which today are the largest source of O6 in the diet.
2. The key source of O3 was not meat, as is commonly presented, but primarily insects (which are the richest source of omega-3 fats overall), as well as seeds of certain plants and nuts. Meat and fish were only supplementary parts of the diet based on the ability to capture these sources.

Even though insects are a common part of the diet on some continents and are experiencing a boom as a potential food of the future, it is not possible to compare this to the conditions of hunters and gatherers, as their metabolism was shaped by entirely different factors.

Hello.
In this lesson, you mention in one place that eicosanoids originate from omega-3 acids and alleviate inflammation, and in another place that an excess of omega-6 promotes the formation of substances with inflammatory effects - eicosanoids. How should I understand this?
Thank you for your response.

Eicosanoids are substances that originate from polyunsaturated fatty acids, specifically eicosapolyenoic acids (acids having 20 carbons, from Greek eikosi = 20). These are further divided into two groups:
1. Prostanoids, which include prostaglandins, prostacyclins, and thromboxanes,
2. Leukotrienes.
Each of these groups performs specific functions in the body. For the production of physiologically significant eicosanoids, omega-3 and omega-6 fats are particularly important. Since these groups of fatty acids are part of the diet, the formation of specific types of eicosanoids depends on the quality of the diet, specifically on the ratio of omega-3 to omega-6 fats. In simplified terms, it is presented that based on the O3 to O6 ratio, the body produces eicosanoids with pro-inflammatory effects (with an excess of O6) or conversely with anti-inflammatory effects (with an excess of O3).

Good day,

I have a question regarding the oxidation of omega-3 in the body: I have learned from several sources that it is advisable to consume them together with polyphenols, which reduce/suppress oxidation in the body. A specific example - sardines: it seems to me that the best option would be sardines in extra virgin olive oil, where I would also consume polyphenols present in the oil. Is my reasoning correct?

Thank you

Omega-3 fats are sensitive to oxidation and can quickly succumb to it under unsuitable conditions. This process can be significantly slowed by storing Omega-3s in a cool environment and without exposure to light, and the presence of antioxidant substances has a crucial influence. However, individual antioxidants boast different effects. In recent years, the influence of polyphenols has been frequently cited, with an interesting source being olive oil (unrefined). If you aim to intake Omega-3 from food, combining fish with high-quality olive oil makes sense. However, keep in mind that you will not have a guarantee that the manufacturer has indeed used high-quality olive oil, that is, with a sufficient content of polyphenolic substances.

Hello,

In the lesson, you mention that high temperatures, such as during grilling salmon, destroy omega-3. At what temperature does this occur? If I want to bake salmon in the oven, at what temperature does it retain all its essential nutrients? Thank you.

The specific temperature is relative for several reasons:
- Each fatty acid or group has a different smoke point, but in foods, they are always found in a complex with others, not independently.
- The smoke point is affected (i.e., lowered) by the presence of other substances in the food (phospholipids, salt, etc.).
- During the thermal processing of food, the exact temperature is not usually monitored.

In general, the more omega-3 fatty acids a food contains, the less suitable it is for heat manipulation. The smoke point of omega-3s themselves ranges from 110-130 °C. If you aim to preserve the stability of omega-3s, it is advisable to prepare salmon, which is a relatively rich source of these fatty acids, by steaming or briefly simmering at lower temperatures.

Good day, Mr. Jelínek. I am very interested in your stance on this article about PUFA, in which a strongly opinionated author points out the significant harmfulness of consuming otherwise universally recommended omega-3. According to the article, PUFAs promote the formation of free radicals, are carcinogenic, slow down metabolism, cause hormonal imbalances, suppress the immune system, etc.
What relevant sources can one rely on today, and what can one safely believe when the internet is full of conflicting information? Of course, this is more of a sigh or rhetorical question :)
Thank you.

https://www.elihealth.cz/pufa-omega-3/

You've encountered a textbook example of the presentation and dissemination of misinformation in nutrition. There are a number of reasons why systemically alternative views on the diet-health relationship are suppressed. If we want to assert that any substance has a specific effect on the body, we need to rely on scientifically substantiated information. Even though scientific knowledge is dynamically evolving and thus continuously changing, there is always a certain consensus in society, built on facts, at any given time. And here's where (figuratively) the rubber meets the road, as we need to agree on what is a fact and what isn't. Since we aim to draw from scientific knowledge—the only avenue capable of achieving a rational perspective on the world from a factual standpoint through the systematic building of a theoretical framework—it is essential to consider serious scientific studies that address the issue.

An enormous number of scientific studies are conducted worldwide, and in order to derive concrete conclusions from them, it is (logically) necessary to work with those that:

1. Meet fairly strict conditions for their execution.
These are defined by science itself, excluding from evaluation those studies that do not meet the spectrum of conditions. Such studies lack the necessary relevance and thus should not be used for argumentation. This essentially applies to the cited references in the article you mentioned.

2. Are available in greater numbers.
Here arises another problem, because in relation to a specific evaluated situation, there isn't always a "reasonable" number of studies that can be taken into account. Generally, it holds that as the number of scientific studies on a given topic increases, we approach real knowledge. For this reason, in recent years, attention has increasingly been given to meta-analyses (the statistical combination of results from previously published studies). Here, among other things, we encounter the additional problem of the lack of enough meta-analyses.

At any rate, the work is approached such that, if you have, for instance, 20,000 scientific analyses at your disposal for a given situation, clearly pointing to certain relationships and connections they generally agree on, alongside just a handful that indicate the opposite, it is quite clear where human rationality will be directed. The fact that there are opposite—not viewpoints, as these are essentially just philosophical outcomes of the debate on the topic—but opposite research results, is wholly acceptable from a scientific perspective since the principles of science rest on constant questioning, which is the driving force of human knowledge.

The article you referenced is oppositional from beginning to end, even towards information that is no longer widely debated on scientific platforms today (just as it is no longer debated that the earth is not flat, despite some individuals who are capable of claiming this publicly in the media with a straight face). It is beyond my capacity (= time constraints) to dissect every sentence by the author along this route; in summary, roughly 90% of all that is presented would not pass a review on an academic platform (half of the scientists would laugh at it, while the other half would painstakingly refute it sentence by sentence). Here, I don't just mean the presentation of information (= facts), but especially their attempt to interpret and relate them to health.

Given that in nutrition, in relation to individual individuality, nothing is firmly set, don't perceive my statements as an attempt to disparage another's opinion. In practice, it is indeed possible to encounter situations where excess O3 is harmful. However, the broad generalization of the opinion that PUFA in general are toxic, etc., is beyond acceptable limits and, concerning the used references and citations, completely out of context.

Don't let this dishearten you for the future; it is absolutely vital to have space for expressing opinions. However, the health domain is part of a broader legislative control, which, in its attempt (not always well or correctly directed and used, but still an attempt) to monitor adherence to certain rules, is already starting to employ AI systems (i.e., artificial intelligence) with the aim of suppressing the spread of misinformation. It is somewhat of a thin ice situation, but what's happening on the internet is that similar opinions on the impact of diet on health are increasingly being deprioritized in search engines—I fear that relatively shortly, this will also occur on social media. I won't claim this is the correct direction and method to avoid manipulating the population, but in today's context, no better option is available.

In the course, I strive to present you with information that is today considered factual, while simultaneously encouraging you to develop a critical way of thinking, i.e., to view these from different perspectives and draw conclusions applicable to practice. It's not always easy for me, let alone for you (students), but it's the only way to guide you in real life onto the right path...

If I give my child (4 years old) flaxseed oil daily and use refined canola oil for frying (pancakes, crepes), is that sufficient? I ask because there is an overwhelming variety of oils on the market, but flaxseed oil is the richest in omega-3s. If I alternate with another oil, the proportion of omega-3s won't be as high, so is it meaningful to alternate this oil or can I continue giving flaxseed oil consistently?

Thank you in advance for your response.

For high-temperature cooking, always use oils designed for this purpose, i.e., those with a predominance of saturated or monounsaturated fats (such as olive or canola oil), always filtered, because unfiltered oils contain particles that burn at relatively low temperatures. When addressing sources of omega-3 fats, the most advantageous plant-based options are hemp, chia, and flaxseed oils. However, be aware that these contain the omega-3 alpha-linolenic acid, which our metabolism is required to convert into docosahexaenoic acid (DHA); this conversion rate is relatively low (approximately 3-5%, though it can be considerably higher in vegans). Therefore, it is beneficial to include animal sources as well, which ensures greater efficiency in this respect, thereby preventing unnecessary concerns about a potential deficiency of omega-3s from plant sources.

Good day, Mr. Pharmacist.
Is it important nowadays to supplement children with omega-3 in the form of supplements? How can I identify a quality product?
Thank you for the response.

In general, supplementation is necessary in situations where a regular diet is insufficient to provide the body with the required nutrients. Regarding the importance of omega-3 fats, it is essential not only to ensure their minimum intake according to reference values but also to consider their ratio to omega-6 fats, which are commonly in excess. This is true for all age categories, including children. If fatty fish are not a regular part of the diet, an omega-3 deficiency is most likely to occur, and supportive supplementation should be implemented in such cases. The quality of these products is very difficult to define because there are numerous criteria for their evaluation—thus, it depends on the individual user which combination they prefer. Considering the environmental burden, marine algae have emerged as very advantageous sources in recent years; however, they are slightly more expensive than fish oil supplements. It is always beneficial for the product to contain antioxidants, which stabilize omega-3s and simultaneously have the ability to support their metabolism in the body.

Good day Mr. Jelínek,

I would like to ask - I have a client who is taking Brilique (for blood thinning) and Godasal (against blood clots) after a heart attack, and was advised by his doctor to stop supplementing Omega 3. As you previously mentioned in the advisory section on Omega 3 fatty acids - I understand that Omega 3 supplementation enhances the effect of anticoagulant treatment, which can be potentially dangerous due to increased bleeding risk. However, I wish to inquire if recommending dietary adjustments for the client to balance the omega 6/omega 3 ratios - that is, increasing the intake of foods/sources rich in omega 3 such as flaxseeds, hemp seeds, chia seeds and/or their oils, fatty fish like salmon, tuna, mackerel - could also significantly enhance the effect of anticoagulant therapy. Furthermore, how should these ratios be determined during such treatment? Would it make sense not to adjust the diet at all since he has been on these medications for almost a year?

Thank you for your response and have a nice day.

Adjusting one's diet makes sense, but it must be done cautiously. If the goal is to adjust the O3:O6 ratio, focus first on the achievable limitation of O6. When increasing O3, supplementation is not necessarily required; start by incorporating sources of ALA, from which the body will produce the minimum necessary doses of DHA and EPA, which seems to be a safe approach. If you include fish, the intake of O3 is somewhat debatable, because the amount varies significantly among the same species of fish depending on the conditions in which they lived. The differences can be multiple, making it difficult to adjust the diet according to the doctors’ requirements. For controlled management of coagulation factors, it is safer if the intake of anticoagulants remains long-term stable (= without significant fluctuations), allowing doctors to better adjust medication dosages.

Hello,

Are there any symptoms of an excess of omega-6 over omega-3? I mean any signs or indicators in everyday life that could suggest these fats are imbalanced.

Thank you.

If the ratio of O6 to O3 is too high, there is an increased production of pro-inflammatory factors in the organism at a general level. This is a condition that you might not feel subjectively at all, but in the long term, the metabolic balance shifts to a state that allows for the development of inflammation (this is most commonly associated with the onset of atherosclerotic problems, metabolic syndrome, or type 2 diabetes - health complications that develop gradually).

In practice, the problem is that these groups of fatty acids are significantly unbalanced due to conventional dietary habits, even in individuals who are otherwise completely healthy, do not suffer from overweight, and are essentially untroubled. More serious complications may not occur until after many years of maintaining such an imbalance.

Hello, Mr. Jelínek,

Recently, I attended a lecture where the instructor warned about nuts in general, stating that the maximum should be about two handfuls per week since they contain more omega-6 than omega-3. Therefore, frequent consumption might promote inflammation in the body. Personally, I consume about a handful of nuts daily, usually pre-soaked. Am I making a mistake by doing this? Is the omega-6 to omega-3 ratio truly disadvantageous in all nuts? In your lessons, you specifically mention this for hazelnuts, where this information is confirmed, but is it the same for other nuts?

I have a question about cashew nuts as well. How can I tell if they are fresh and not oxidized? Are any possible molds visible to the naked eye? Could you suggest where to purchase quality nuts?

Thank you for your response.

You are not making any mistake by any means. The fact is that, on average, nuts contain a high proportion of omega-6 fats, which is disadvantageous in relation to omega-3, but this information is taken out of context. The key is to control the o3 to o6 ratio within the overall daily dietary plan, where it is up to each of us to decide the path in terms of preferences for individual food groups.
The state of advanced oxidation in cashews can primarily be recognized by their color, which shifts towards yellow as the degree of oxidation increases. Molds are usually identifiable by the naked eye—they can be white, gray, or even black.
It is best to buy nuts in bulk rather than packed, where you don't have as much opportunity to visually assess their quality.

Hello,
would you recommend a person with hypothyroidism to take flaxseed oil? I've become enthusiastic about it as a source of Omega 3, but in the lesson, you mention that flax is among unsuitable foods, so I'm not sure if this also applies to the oil. Thank you very much.

The reason for the preventive avoidance of consuming flaxseeds is the relatively high content of phytoestrogens, which may not be desirable for certain thyroid dysfunctions. However, flaxseed oil contains a fractional amount of these substances, and its use in moderate amounts is perfectly acceptable.

Hello, Mr. Jelínek,

I would like to ask if the exact mechanism of action of omega 3 on anticoagulants is known. I understand it in the case of vitamin K because Warfarin is actually an anti-vitamin K, but I haven't read about the omega 3 mechanism anywhere.

Thank you.

P.S. I highly commend the quality of your course.

Thank you for the compliment; I am glad that you are enjoying the course. You are presenting me with a teaching challenge in the form of the necessity to cater information not only to the general public, who are interested in delving into the secrets of proper nutrition, but also to you - the experts - whose know-how far exceeds the expert framework of this course. This drives me to avoid disappointment and further propels me forward...:-)

Anticoagulants such as Warfarin or Heparin only prevent the formation of blood clots (meaning they do not affect existing clots) by competing with vitamin K, which the body needs for the synthesis of coagulation factors. The mechanism of omega-3's influence on platelet aggregation is different: Omega-3 fatty acids compete with omega-6 (primarily arachidonic acid) for incorporation into the platelet membranes (this is one reason why it is recommended to ensure an omega-3 to omega-6 ratio of 1:1-5). If the primary components of the omega-3 intake spectrum are EPA and DHA, there is an increase in the production of prostaglandin I2 (prostacyclin - PGI2), which directly inhibits platelet aggregation and has local vasodilatory effects. Concurrently, there is a decrease in the production of thromboxane A2, a derivative of arachidonic acid produced by platelets, which enhances vasoconstriction and supports the activation of new platelets.

These effects result in prolonged bleeding time and reduced platelet aggregation, with the extent depending not only on the omega-3 to omega-6 ratio but also on the medications used (medications containing acetylsalicylates also play a role). Achieving this state through dietary adjustments is very challenging, and such situations are primarily associated with the use of higher doses of omega-3 from supplements.

Hello,

I have a speculation: if omega-3s are thermolabile and are present in something like flaxseed, and I sprinkle it on bread that I bake at a high temperature or grind it to thicken something like patties, will it also convert to a trans form as if I were frying with this oil?

Thank you.

You are considering the right direction. If the temperature is too high in terms of exceeding the smoke point of the contained O3—which can happen during bread baking—it will lead to the burning of these forms of fats with all the consequences in the form of structural changes in O3.

Hello,

I have a speculation: if omega-3s are thermolabile and are present in something like flaxseed, and I sprinkle it on bread that I bake at a high temperature or grind it to thicken something like patties, will it also convert to a trans form as if I were frying with this oil?

Thank you.

You are considering the right direction. If the temperature is too high in terms of exceeding the smoke point of the contained O3—which can happen during bread baking—it will lead to the burning of these forms of fats with all the consequences in the form of structural changes in O3.

Hello,

I am interested in the connection between the oxidation/rancidity of omega-3 in relation to the recommended combination of cooked fish.

Thank you.

During rancidity, the double bonds in unsaturated fatty acids oxidize due to atmospheric oxygen. This results in substances that alter the taste, smell, and overall quality of the fat. If you consume fish fresh, there is no need to worry about the consequences of this process. However, caution should be taken to avoid overcooking them, as omega-3s are relatively sensitive to high temperatures, which can lead to the formation of harmful trans fatty acids.