Can Too Much Omega-3 Kill You?

Can Too Much Omega-3 Kill You?
We've all heard that getting enough omega-3 fatty acids in
our diet is healthy. But do you know why?

Research has shown that omega-3 fatty acids can lower
inflammation in the body. Reduced inflammation is closely
correlated with lower incidences of many chronic diseases
including heart disease, cancer, arthritis, diabetes, and
many more. These fatty acids are also concentrated in the
brain and are very important for brain function including
memory and behavior. While omega-3s tend to reduce
inflammation and related disease, omega-6s increase
inflammation. However, you need both in the correct balance
for good health.

If you've been experiencing extreme tiredness, failing
memory, heart issues, dry skin or eczema, moodiness or
depression, there is a chance that your levels of essential
fatty acids are way out of balance. See your doctor for a
diagnosis.

Why the focus on omega-3s?

Omega-3s are essential fatty acids, meaning that they are
critical to your health but your body does not manufacturer
them. You need to eat food containing these nutrients to
get your daily dosage. The body needs essential fatty
acids (omega-3s, omega-6s and omega-9s) to make hormone
like substances called prostaglandins, which regulate many
critical body functions.

Too much of a good thing?

The North American diet has a very high concentration of
omega-6s somewhat due to high meat consumption. What we're
lacking are the omega-3s. That is why we need to pay
attention to the food we eat, to get enough omega-3s.
However, you can get too much of a good thing. Just
because a certain amount of omega-3s are good for you, it
can be overdone.

Omega-3s are most beneficial when correctly balanced with
omega-6s. These fatty acids work with each other to
sustain your health. Get them too badly out of balance and
you could end up with health problems.

So what is a good balance and how much omega-3 do you need?

If you are consuming about three times more omega-6 fatty
acids than omega-3 fatty acids you're in the ballpark. The
typical American diet can contain about twenty times more,
or higher, omega-6 fatty acids than omega-3 fatty acids. It
is thought that this out of balance condition is
aggravating the increase in inflammatory diseases in the
US. The omega-6s are found in meat so lowering your meat
intake while increasing your whole grains, nut oils and
fish intake can lead to a healthier balance.

Precautions.

If you bruise easily, take blood thinners, or have any
bleeding disorders, unnecessary amounts of omega-3s could
cause bleeding. In the worst case you could end up with a
condition where blood vessels in the brain leak or rupture
causing death. Your target is not to exceed 3 grams of
omega-3s per day. Check with your doctor. Eating three or
more servings of fish per day is not recommended. It might
give you too much omega-3, leading to health problems.

Food sources of omega-3s.

Essential fatty acids are prone to break down in pure form
if they are exposed to light or air, which is why getting
them in the food you eat makes the most sense. Some foods
containing omega-3s are albacore tuna, salmon, halibut,
mackerel, lake trout, herring and sardines. It is also
available in almonds, walnuts, whole seeds and grains. If
you're adventurous, try eating sea algae and krill. Dark,
leafy greens contain omega-3s but you need to eat quite a
bit to get your daily requirement.

The "Mediterranean" diet tends to have a better omega-3 to
omega-6 balance. If you're an egg eater you can find eggs
from chickens that have been fed a diet high in flaxseed
which makes the eggs higher in omega-3s. Flaxseed itself
is high in omega-3 but you need to crush the seeds to be
able to get the nutrients out. And you must eat the
crushed seed within 24 hours or the potency is lost.

The American Heart Association recommends eating fish twice
a week. Pregnant, nursing women or children need to be
cautions about eating fish due to that fact that some of it
may contain mercury that can affect growing bodies.

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