What you need to know about omega 3 and 6 fats | Philip Calder, PhD
Sep 11, 2023
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Philip Calder, international authority in nutritional immunology, discusses the impact of omega-3 and omega-6 fats on health, including the importance of monitoring omega-6 intake and the link between omega-6 fats and inflammation. He also explores the limited conversion of ALA to EPA and DHA and the inflammatory role of arachidonic acid. Calder addresses concerns about linoleic acid's impact on inflammation and the potential risks of genetically modified food. The chapter summaries cover topics such as the benefits of omega-3 supplementation, the role of diet in inflammation and recovery, and the effectiveness of algae oil compared to fish oil.
Understanding the importance of consuming omega-3 and omega-6 fatty acids for optimal cell function and physiological health.
The impact of omega-6 fatty acids on inflammation and the need to balance omega-6 intake with omega-3 consumption.
The potential benefits of lowering linoleic acid intake and increasing EPA and DHA intake for improvements in insulin resistance, inflammation, and heart health.
Deep dives
Importance of Regular Blood Work for Tracking Health
Regular blood work is crucial for tracking our health and gaining insights into our cardiometabolic and hormonal well-being. Services like Inside Tracker offer convenient ways to get blood drawn and provide results through their app. Lifestyle recommendations based on the test results can help optimize health and align with evidence-based information.
Understanding the Nuances of Nutrition and Fatty Acids
The misconception that all fat is bad overlooks the intricate nature of nutrition and physiology. Different types of fatty acids have varying effects on cell function and overall health. Essential fatty acids like linoleic acid and alpha-linolenic acid must be obtained through the diet because our bodies cannot produce them. Consuming omega-3 polyunsaturated fatty acids, such as EPA and DHA, is important for influencing cell behavior and promoting proper physiological function.
The Pathways and Metabolism of Omega-3 and Omega-6 Fatty Acids
Omega-6 fatty acids, like linoleic acid, can be converted to arachidonic acid, which can have physiological impacts related to inflammation and blood clotting. Omega-3 fatty acids, such as EPA and DHA, play a role in counteracting the effects of arachidonic acid, reducing inflammation, promoting heart health, and influencing vascular function. Ensuring a balance between omega-3 and omega-6 fatty acids through dietary choices can optimize their beneficial effects on various health factors.
Exploring the Benefits of Decreasing Omega-6 Fatty Acid Intake
Lowering linoleic acid intake, which is abundant in vegetable oils, can have positive effects on overall health. By decreasing the amount of linoleic acid and increasing intake of EPA and DHA, individuals may see improvements in insulin resistance, blood pressure, inflammation, heart health, and thrombosis risk. Sustainable alternatives, such as algae-based supplements or genetic modification of plants, can provide EPA and DHA without relying solely on seafood sources.
Importance of Omega-3 for Cardiometabolic Health
Omega-3 supplements and consuming oily fish provide multiple small benefits that can lower the risk of developing cardiometabolic disease. These benefits include a slight decrease in blood pressure, lower inflammation, lower triglycerides, and higher HDL cholesterol. The cumulative effect of these small benefits can have a significant impact on long-term risk reduction for coronary heart disease and cardiometabolic disease.
Factors Affecting the Mixed Results in Omega-3 Studies
The mixed results in omega-3 studies can be attributed to various factors. Dose and duration of supplementation are important considerations, with higher doses and longer periods of exposure leading to greater benefits. Starting omega-3 status also plays a role, as individuals with low omega-3 levels prior to supplementation tend to experience more significant benefits. Other factors such as the specific outcomes being measured and individual differences in body fatness can also contribute to the inconsistencies in the literature.
Episode #278. If you follow a plant-based diet, chances are you’ve wondered if you’re getting an adequate amount of omega-3. Join me as I sit down with Professor Philip Calder, an international authority in nutritional immunology with over 20 years of research on fatty acids.
Professor Calder helps to cut through the confusion to give you the science-backed breakdown on how these fats impact your health, and how much you should really be consuming. Learn everything you need to know about these essential fats in your diet in this episode.
Specifically, we discuss:
Introduction (00:00)
Philip Calder's Passion for Fatty Acids and His Background (02:00)
Debunking Major Fatty Acid Myths in Academia & Social Media (05:53)
Altering Cell Membrane Health Through Diet (11:14)
Understanding Essential Fats: Why are They Vital? (13:57)
Low Conversion Rates: From ALA to EPA & DHA Explained (18:08)
The Importance of Monitoring Omega 6 Intake (23:31)
The Link Between Omega 6 Fatty Acids and Inflammation (27:28)
Does Dietary Linoleic Acid Impact Arachidonic Acid? (35:23)
The Inflammatory Role of Arachidonic Acid (37:29)
Linoleic Acid & Its Inflammatory Effects (40:41)
Should Western Diet Adopters Reduce Omega 6 Intake? (43:56)
Major Omega 6 Food Sources and Their Alternatives (45:58)
Balancing Omega 3 & Omega 6: Impact on Inflammation (48:57)
Plant-Based EPA & DHA: The Genetic Modification Approach (52:04)
The Health Implications of Replacing Saturated Fat with Linoleic Acid (59:24)
Cardiometabolic Risks of Polyunsaturated Fats (1:03:55)
How Omega 3 & Omega 6 Influence Insulin Resistance (1:07:17)
Polyunsaturated Fats' Effect on Blood Pressure (1:08:31)
The Long-Term Impact of Consuming Polyunsaturated Fats (1:12:05)
EPA & DHA Research Variance: Doses, Types, and Outcomes (1:15:40)
Ideal Omega 3 Levels for General Health (1:21:51)
Benefits of Plant-Based EPA & DHA Supplements (1:27:55)
Concerns with Low ALA Levels (1:30:17)
Absorption Efficiency of EPA & DHA Supplements (1:32:34)
The Science Behind Omega 3 Testing (1:34:28)
Algae Oil vs Fish Oil: Which is Superior? (1:36:36)
DPA Supplementation and Its Benefits (1:38:33)
Does DHA & EPA Supplementation Impact Cholesterol Levels? (1:40:34)
Potential Side Effects of DHA & EPA Supplements (1:42:03)
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Enjoy, friends.
Simon
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