I was shopping this morning with my wife and remembered that I was almost out of my omega 3 fish oil capsules. I was taking them to alter my cholesterol profile. Years ago I was started on the statin compound, Lipitor, and got a liver and muscle problem. Muscle aches accompanied by abnormal liver functions test lasted for a couple years. Of course, I stopped the drug and tried another one that had a different side effect profile. It did no good. It took me two years to get over that liver problem and obtain new disability insurance. I had changed jobs and was turned down because of my abnormal liver tests due to the Lipitor. My doctor substituted omega 3 fish oil.

So there were 10 jars of “FISH OIL”. Which did I need? The costs varied too. The more expensive seemed to have omega 3, 6 and 9, or had more omega 3. I knew omega 3 was an “essential” fatty acid my body needed. It lowered heart disease and hypertension risk. The body cannot make omega 3. We must get it in our diet or in a supplement. I took omega 3 to lower my triglyceride levels and raise the good cholesterol: HDL. This action protects the heart and cardiovascular system and thus lowers are disease risk. If it works, we may enjoy a longer life.

It does other good things too. In menopausal women, it can help with hot flashes, osteoporosis, depression and other symptoms of estrogen loss. It decreases risk of stroke, diabetes, arthritis, skin problems and Alzheimer’s, and some cancers. It sounds like it has a lot in common with Vitamin D3.

The easiest way to get omega 3 is by eating seafood like anchovies, herring, mackerel, oysters, salmon and sardines several times a week. One can also eat walnuts, canola, sunflower, safflower or hempseed oils, flaxseed, eggs, soybeans or pumpkin seeds.

The differences between the omega 3, 6 and 9 are based on their chemistry. The most important is omega 3. It is derived from alpha linoleic acid (ALA). Three-ALA is converted to two other important fatty acids: EPA and DHA (I have avoided the chemical name here). These are also important fatty acids we need for healthy bodies. Omega 6 and 9 are converted from linoleic acid and oleic acid, respectively. Omega 3 and 6 are polyunsaturated fats while 9 is a monounsaturated fat found in olive oil. These are the good fats. Both are abundant in our diets. Thus it is omega 3 that we need most often as a supplement. It is the most important of the three. This is what you want to buy in your supplement.

The amount one needs should be discussed with their doctor. One should take 1-3 grams of EPA and DHA per day according to American Heart Association directive. To alter my lipid profile, I take 1200 mg of omega 3 fish oil twice a day. This is not a recommendation—just an illustration of what my doctor has me doing. We monitor my profile every three months until I my cholesterol profile is acceptable. I’ll take the supplements over herring and anchovies thank you.