Omega 3 fatty acids are essential for optimal health, yet are one of the most overlooked, and deficient fat in the average European or American diet.
A recent study found that most Americans are seriously deficient in animal based omega-3 fats, and this deficiency is the sixth biggest killer causing over 96,000 deaths a year in the US alone.
The problem is that our typical diet tends to be excessively high in omega-6 fatty acids, such as those found in seed oils, vegetable oils, margarine spreads, cottonseed oil and soybean oil.
These industrial oils are very cheap to produce and have therefore become the oils of choice for the majority of pre-prepared foods and baked goods you find in stores.
Ideally we should seek a ratio of around 1:1 or 2:1 in favour of omega-6, but many people eat a ratio of as much as 30:1. 40:1, or even 50:1!.
This is a huge missed opportunity as omega 3 fats have been linked to a wide range of health benefits including:
- Cardiovascular health (lowering systolic blood pressure, improving cholesterol, helping plaque buildup in arteries, and lowering chances of heart attack or stroke)
- Stabilising blood sugar levels (linked to diabetes)
- Reducing muscle, bone and joint pain by lowering inflammation
- Improving mood and depression factors
- Sharpening the mind and benefiting concentration and learning
- Boosting immunity
- Assisting digestive disorders like ulcerative colitis
- Lowering risk profile for cancer
- Improving appearance and skin health
What are the signs you may be deficient?
Early warning signs may include excessive thirst, frequent urination, dry hair and skin, sleep problems, attention problems, sub optimal memory and emotional sensitivity such as depression or anxiety.
But a deficiency is also associated with high inflammation, a “silent” health problem which only surface at a later stage through cardiovascular problems, and auto-immune diseases.
Therefore to be on the safe side we recommend lowering your intake of foods high in Omega 6 fatty acid, and increasing your intake of Omega 3 fatty rich foods as a preventative step.
How can you get more Omega-3 Fats in your diet?
Animal foods and seafood are the best sources of Omega-3 fatty acids, EPA and DHA, but modern industrial farming techniques mean that the food on your table is likely to contain a lot less Omega-3 fatty acids than you expect.
Lets look at a how Omega 6 to Omega 3 ratios differ when you compare the typical farmed / grain fed meats or fish you find in the stores, to more expensive grass fed / wild caught alternatives (the lower the better):
- Standard grain fed beef (over 20:1) vs Grass fed beef (3:1)
- Standard grain fed chicken (around 20:1) vs Naturally fed free range chicken (3:1)
- Supermarket eggs (20:1) vs Naturally fed free range eggs (1.5:1)
- Farmed salmon (1:3) vs wild Alaskan salmon (1:10)
Persistent organic pollutants (POP) are also 5 to 10 higher in farmed fish vs wild caught varieties.
As these statistics indicate, grain based feeds with soy and corn reduces the Omega-3 content, meaning you are likely going to get mostly Omega-6 fats.
A consequence of this is that your actual Omega 3 intake is probably a lot lower than you think!
So whats the solution? Well, for optimal results we recommend investing in grass fed meat, and wild fish which will provide the best ratios of Omega 3 fatty acids with the least amount of contamination.
The problem is that these foods are more expensive, more difficult to source, and unlikely to be present when you eat out.
As a result, Omega 3 supplements are a great way to ensure you get your daily dose of health boosting Omega 3 fats.
Krill Oil – Your insurance policy to ensure an optimal Omega 3 and Antioxidant levels
Fish oils used to be the go to supplement for improving Omega 3 levels, but now a newcomer is gaining popularity in the medical community.
The reason for Krill oil’s popularity is that it brings all the benefits of fish oils plus a whole range of additional benefits including:
- Better absorption in the body so you need a smaller quantity, this results in a smaller easy to swallow pill
- Provides 48X the antioxidant potency of fish oil
- Is rich in Astaxanthin, a powerful flavonoid antioxidant
- Contains vitamins A, E and D
- Astaxanthin prevents oxidisation which can make fish oils rancid
- Extracted from Krill, a sustainable biomass source
- Krill are at the bottom of the food chain, so don’t accumulate dangerous levels of toxins like other marine sources
Krill has also specifically been shown to be beneficial for a range of health issues including inflammation, cardiovascular health, cholesterol, joint pain and mobility, PMS symptoms, concentration and memory.
You can find out more about the unique health benefits of Krill oil in our in depth special report looking at the clinical study findings here: Krill Oil Benefits – Find out why Krill Oil is 48X better than Omega 3 Fish Oil supplements
The Krill Oil Buyers Guide
When selecting your Krill oil supplement look for 500mg Pure Krill Oil (Euphausia Superba) capsules. Ideally you want to have 60 capsules per bottle, which should provide a one month supply.
Then look for the highest levels of Omega 3 phospholipids, EPA, DHA and Astaxanthin. The higher the amounts the better the Krill oil.
If you are looking for a potent Krill oil supplement, then look no further than Better Nutrition Labs own Antarctic Krill Oil, which features 60X 500mg Pure Superba Krill Oil (Euphausia Superba) capsules per bottle.
Each of our capsules provides:
- Omega 3 phospholipids 215 mg
- Eicosapentaenoic Acid (EPA) 75 mg
- Docosahexaenoic Acid (DHA) 32.5 mg
- Astaxanthin 40mcg
Our capsules feature the same amounts (and actually higher in many cases) as used in the studies referenced to ensure optimal results.
Click here to find out more about our Antarctic Krill Oil Supplement.
Your body and brain deserves the best so don’t compromise when it comes to this key nutrient.
 Public Library of Science Medicine Journal Vol. 6, April, 2009
‘The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors’
Authors: Goodarz Danaei, Eric L Ding, Dariush Mozaffarian, Ben Taylor, Jurgen Rehm, Christopher J L Murray, Majid Ezzati
 Omega-3 fatty acids in health and disease and in growth and development.