# What is Omega-3 and why am I seeing it advertised in more and more foods?
**URL:** https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754
**Category:** In My Humble Opinion
**Created:** [November 13, 2011, 2:19am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754 "2011-11-13T02:19:06Z")
**Posts on this page:** 12
**Page:** 1
### Author:  [@JohnT](https://boards.straightdope.com/u/JohnT)
#### Post date: [November 13, 2011, 2:19am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/1 "2011-11-13T02:19:06Z")
My wife seems to be going through a thing - her peanut butter has Omega-3, her new eggs have Omega-3, and more.
What is it? What are the purported health benefits? Am I correct in thinking that this may be a little… scammy? Not “scammy” as in completely without benefit, but “scammy” in that the supposed benefits of Omega-3 are being overly touted by exuberant marketing people (think “oat bran”)?
Put in IMHO because the 2nd half of this is likely more opinion than fact.
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### Author:  [@Duckster](https://boards.straightdope.com/u/Duckster)
#### Post date: [November 13, 2011, 2:49am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/2 "2011-11-13T02:49:39Z")
> **[LMGTFY - Let Me Google That For You](https://lmgtfy.app/?q=Omega-3)**
>
> For all those people who find it more convenient to bother you with their question rather than to Google it for themselves.
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### Author:  [@DSeid](https://boards.straightdope.com/u/DSeid)
#### Post date: [November 13, 2011, 3:36am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/3 "2011-11-13T03:36:25Z")
I assume that you already perused the [wikipedia article](http://en.wikipedia.org/wiki/Omega-3_fatty_acid) about them, so have some of the basic information down. If not it is a pretty good summary.
The short version is that we evolved eating a lot more omega 3’s (an essential fatty acid, meaning that we cannot make it ourselves) than we eat now, and that a wide variety of clinical studies are extremely suggestive that those amounts are associated with a wide variety of improved outcomes relative to the amounts in a typical Western diet. A gram or so of omega 3’s a week (the amount that the [AHA’s basic recommendation](http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Fish-101_UCM_305986_Article.jsp#.Tr82b4A9bkc) for everyone amounts to) is a reasonable baseline:
> [@](#):
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> Patients without documented coronary heart disease (CHD)
>
> Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).
But yeah, there is some hype going on. That omega 3 high peanut butter? [A mere 32 mg of omega 3’s per 2 tablespoon serving](http://www.jif.com/Products/Details?categoryId=335&productId=1163). OTOH the omega 3 eggs have something like [115 mg of omega 3’s per egg](http://www.egglandsbest.com/nutrition/nutrition-facts.aspx), which is a more significant amount.
IMHO many of the products are hype but the benefits are highly likely very real. I take a fish oil supplement, eat some fish, and some seeds that are high in omega 3 (and other healthy fatty acids) are part of my morning yogurt mix.
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### Author:  [@Namkcalb](https://boards.straightdope.com/u/Namkcalb)
#### Post date: [November 13, 2011, 8:13am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/4 "2011-11-13T08:13:03Z")
What really matters, is the ratio between Omega-3 and Omega-6 as they use the same pathways.
You generally want to consume similar amounts of each,
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### Author:  [@DSeid](https://boards.straightdope.com/u/DSeid)
#### Post date: [November 13, 2011, 1:55pm UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/5 "2011-11-13T13:55:51Z")
Y’know I have heard that (well the importance of the ratio, although mostly stating something like 4:1, not “similar”) said a lot, but can’t find any real evidence that it is true, really quite the opposite. There is [this](http://www.springerlink.com/content/yx222r6l36638369/) for example:
> [@](#):
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> This paper reviews a variety of studies that, in the aggregate, suggest that the ratio is, both on theoretical and evidential grounds, of little value. Metrics that include the n-3 FAs alone, especially eicosapentaenoic and docosahexaenoic acids, appear to hold the greatest promise.
And [this more recent review of two large studies](http://journals.lww.com/co-lipidology/Abstract/2008/02000/How_relevant_is_the_ratio_of_dietary_n_6_to_n_3.11.aspx):
> [@](#):
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> Recent findings: The question of whether the ratio of n-6/n-3 polyunsaturated fatty acids or total amounts of dietary polyunsaturated fatty acids is of more importance to cardiovascular health has been addressed recently in a randomly controlled trial (OPTILIP) and in a stable isotope tracer study. These two studies were independently unanimous in concluding that the ratio of n-6/n-3 polyunsaturated fatty acids is of no value in modifying cardiovascular disease risk. The latter study also showed that the absolute amounts of dietary linoleic acid and α-linolenic acid are of relevance to the efficiency of conversion of α-linolenic acid to eicosapentaenoic acid and docosahexaenoic acid.
>
> Summary: This review should help to settle any outstanding controversy over the dietary ratio of n-6/n-3 polyunsaturated fatty acids. It reinforces current recommendations to increase the consumption of preformed eicosapentaenoic acid/docosahexaenoic acid in fish, and supports dietary measures to increase and decrease intakes α-linolenic acid and linoleic acid, respectively, to promote the endogenous synthesis of these longer chain n-3 polyunsaturated fatty acids.
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### Author:  [@DSeid](https://boards.straightdope.com/u/DSeid)
#### Post date: [November 13, 2011, 8:39pm UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/6 "2011-11-13T20:39:59Z")
I must admit that the bit in the latter cite that advises decreased linoleic acid (while increasing alpha-linolenic acid) does confuse me some, and does contradict the [current AHA position](http://circ.ahajournals.org/content/119/6/902.full.pdf). Still the bottom line is the same - the ratio bit seems to be not true:
> [@](#):
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> Linoleic acid (LA), an 18-carbon fatty acid with 2 double bonds (18:2 omega-6), is the primary dietary omega-6 PUFA. … At present, little direct evidence supports a net proinflammatory, proatherogenic effect of LA in humans. 22,25,26 … The cholesterol-lowering effect of LA is well established from human trials …
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> … Advice to reduce omega-6 PUFA intakes is typically framed as a call to lower the ratio of dietary omega-6 to omega-3 PUFAs. 1– 4 **Although increasing omega-3 PUFA tissue levels does reduce the risk for CHD, 77,78 it does not follow that decreasing omega-6 levels will do the same. Indeed, the evidence considered here suggests that it would have the opposite effect**. Higher omega-6 PUFA intakes can inhibit the conversion of -linolenic acid to eicosapentaenoic acid, 79 but such conversion is already quite low, 80 and whether additional small changes would have net effects on CHD risk after the other benefits of LA consumption are taken into account is not clear. The focus on ratios, rather than on levels of intake of each type of PUFA, has many conceptual and biological limitations. 81 … Aggregate data from randomized trials, case-control and cohort studies, and long-term animal feeding experiments indicate that the consumption of at least 5% to 10% of energy from omega-6 PUFAs reduces the risk of CHD relative to lower intakes. The data also suggest that higher intakes appear to be safe and may be even more beneficial (as part of a low–saturated-fat, low-cholesterol diet). In summary, the AHA supports an omega-6 PUFA intake of at least 5% to 10% of energy in the context of other AHA lifestyle and dietary recommendations. To reduce omega-6 PUFA intakes from their current levels would be more likely to increase than to decrease risk for CHD. …
(Bolding mine.)
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### Author:  [@Qadgop\_the\_Mercotan](https://boards.straightdope.com/u/Qadgop_the_Mercotan)
#### Post date: [November 13, 2011, 9:34pm UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/7 "2011-11-13T21:34:19Z")
There’s fair to mediocre evidence that omega-3 fish oil is helpful in reducing the risk of cardiac events in folks who already have coronary artery disease or extreme high risk conditions for coronary artery disease such as diabetes.
There’s fair to mediocre evidence that omega-3 fish oil is helpful in preventing pancreatitis when given to patients whose very high levels of triglycerides (generally over 500) puts them at risk for pancreatitis.
There’s not real great clinical evidence that it’s at all helpful for other folks. It may lower cholesterol and triglycerides for normal-risk folks, but it doesn’t seem to lower the risk of first heart attach in normal-risk folks. Nor is there great evidence that it is helpful for joint aches/pains/arthritis.
That’s not to say that such evidence may not be forthcoming in the future, but it’s really not here now.
As such, I prescribe/recommend fish oil only for secondary prevention of known coronary artery disease or its equivalents, and for significant hypertriglyceridemia that doesn’t respond to statin drugs.
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### Author:  [@BigT](https://boards.straightdope.com/u/BigT)
#### Post date: [November 13, 2011, 11:32pm UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/8 "2011-11-13T23:32:00Z")
> [@Qadgop\_the\_Mercotan](#):
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> As such, I prescribe/recommend fish oil only for secondary prevention of known coronary artery disease or its equivalents, and for significant hypertriglyceridemia that doesn’t respond to statin drugs.
My doctor recommended it because it’s supposedly good for mental disorders. Have you heard any data on that?
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### Author:  [@Qadgop\_the\_Mercotan](https://boards.straightdope.com/u/Qadgop_the_Mercotan)
#### Post date: [November 14, 2011, 12:08am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/9 "2011-11-14T00:08:22Z")
> [@BigT](#):
>
> My doctor recommended it because it’s supposedly good for mental disorders. Have you heard any data on that?
Yeah, and none of it is real convincing. But you can read what the Mayo Clinic website says to patients about it [here](http://www.mayoclinic.com/health/fish-oil-supplements/AN01399). Probably won’t hurt, might help.
But I’ll defer to board-certified psychiatric physicians about it, overall.
Though recent articles do show a lot of psychiatrists are really flying by the seats of their pants with their use of psychiatric drugs, using them for conditions for which there’s not even mediocre evidence that it works for, while there’s lots of evidence that it can be harmful. In view of that, fish oil is pretty benign.
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### Author:  [@JohnT](https://boards.straightdope.com/u/JohnT)
#### Post date: [November 15, 2011, 9:58pm UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/10 "2011-11-15T21:58:53Z")
Appreciate all the responses. Well, almost all of them. 😉
Sounds like “Omega-3” is a branding variant of “good cholesterol” (or something along those lines). It ain’t gonna kill you, might help you, but is definitely something that’s been latched onto by the Great American Hype Machine.
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### Author:  [@asterion](https://boards.straightdope.com/u/asterion)
#### Post date: [November 15, 2011, 10:14pm UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/11 "2011-11-15T22:14:39Z")
That’s been my take on it, along with most other supplements (CoQ10 comes to mind.) Yes, we may need more of some particular vitamin or mineral (or other dietary supplement) but a multivitamin with a good diet should take care of it for most people.
By the way, if you ever wind up with a drink with Omega-3s or CoQ10 or the like in it, I am in some small way responsible and you are free to throw things at me.
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### Author:  [@DSeid](https://boards.straightdope.com/u/DSeid)
#### Post date: [November 16, 2011, 5:21am UTC](https://boards.straightdope.com/t/what-is-omega-3-and-why-am-i-seeing-it-advertised-in-more-and-more-foods/602754/12 "2011-11-16T05:21:40Z")
Well actually, the multivitamin is much more likely worthless, and only if your “good diet” includes some fatty fish.
Most vitamin supplements have been shown to NOT provide any benefit and, in some cases, actually to be associated with some harm. Diets with foods naturally high in those vitamins OTOH are associated with a wide variety of good outcomes.
Likewise diets high in omega three fatty acids are associated with good outcomes, but unlike the multivitamin case, there is some decent evidence of benefits gained by fish oil supplements as well. Conclusive it aint, but honestly I think **Q the M** is a bit severe in his assessment. It is good enough to get his [Mayo Clinic](http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil) source to state:
> [@](#):
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> There is evidence from multiple studies supporting intake of recommended amounts of DHA and EPA in the form of dietary fish or fish oil supplements lowers triglycerides, reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease, slows the buildup of atherosclerotic plaques (“hardening of the arteries”), and lowers blood pressure slightly.
The [NIH](http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html) mouthpiece grades fish oil as
> [@](#):
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> Effective for…
> High triglycerides. …
>
> … Likely effective for…
> Heart disease. Fish oil may be effective in keeping people with healthy hearts free of heart disease. People who already have heart disease may be able to lower their risk of dying from heart disease by taking fish oil. Though not all researchers agree, some investigators believe that fish oil may be even more effective in reducing death from heart attacks than a group of commonly used cholesterol-lowering drugs called “statins.”
> Possibly effective for… [A host of other items]
The [NIH fact sheet](http://ods.od.nih.gov/factsheets/omega3fattyacidsandhealth) states
> [@](#):
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> According to both primary and secondary prevention studies, consumption of omega-3 fatty acids, fish, and fish oil reduces all-cause mortality and various CVD outcomes such as sudden death, cardiac death, and myocardial infarction. The evidence is strongest for fish and fish oil supplements
I’d say “good but not conclusive” more than “fair to mediocre”, but we all draw our own lines.