Omega 3 Intake: Too Much? Side Effects & Studies

[xxndnromeoxx]

I know modern society is lacking an adequate omega 3 intake. They claim that we get a 10:1 to 20:1 ratio of omega 6mega 3. But if it was reversed and we got 10 to 20 times the amount of omega 3 to 6, what would the side effects be? I am trying to find any article or study done showing this, but I cannot find anything, mainly because I doubt many people have this concern.

I was wondering if any of you knew anything about it.

Thank you :)

 

[jim mcnamara]

See:
http://www.fasebj.org/cgi/content/abstract/6/8/2530
which is an omega-3 overview article from a journal.

One of the points in the article is that large amounts omega-3 can cause
poor gylcemic control, increased potential for internal bleeding due to reduced clotting. It recommends 3g of these fa's maximum per day.
US FDA article on health claims and excess consumption:
http://www.cfsan.fda.gov/~dms/ds-ltr11.html

This article:
Simopoulos AP, Leaf A, Salem Jr N. Statement on the essentiality of and recommended dietary intakes for omega-6 and omega-3 fatty acids. Prostaglandins, Leukotrienes and Essential Fatty Acids 2000;63:119-121.

Gives daily values. It also notes that eating available foods like nuts, seafood, some whole grains, provides a good balance of omega-3 vs omega-6.
The article recomends about 3.0g total per day of various omega-3, balanced against 4-5g of omega-6 (ratio about 1.5 : 1).

It would be hard to get the kind of imbalance you are discussing without taking refined (ie., pretty much straight from the chemistry lab) oils.
Plus, the bad values you cite are from the Western Fast Fodder diet we all love to hate. It doesn't mean everyone consumes that diet - even in the USA. The mediterranean diet, for example, is good for a balanced intake of the fa's in question.

In short - don't overdo omega-3's.

 

[ravenprp]

Thank you for bringing up the topic of omega 3 intake and potential side effects. It is true that modern society tends to have a higher intake of omega 6 compared to omega 3, which can lead to an imbalance in our essential fatty acid intake. However, it is important to note that both omega 6 and omega 3 are essential for our health and have different roles in the body.

In terms of the potential side effects of consuming too much omega 3, there is limited research on this topic. Most studies have focused on the benefits of increasing omega 3 intake rather than the negative effects of consuming too much. However, some studies have suggested that excessive intake of omega 3 may have adverse effects on blood clotting, immune function, and inflammation.

One study published in the Journal of Nutrition found that consuming high doses of omega 3 supplements (up to 5 grams per day) may increase the risk of bleeding and decrease immune function. Another study published in the Journal of the American College of Cardiology found that high doses of omega 3 supplements may increase the risk of atrial fibrillation in individuals with heart disease.

It is important to note that these studies looked at high doses of omega 3 supplements, which may not reflect the effects of consuming a diet naturally high in omega 3. Additionally, the research on this topic is limited and more studies are needed to fully understand the potential side effects of excessive omega 3 intake.

In general, it is recommended to consume a balanced ratio of omega 6 to omega 3, with the ideal ratio being 4:1 or lower. Consuming too much omega 3 can also lead to an imbalance in omega 6 to omega 3 ratio, which can have negative effects on health.

In conclusion, while it is important to ensure an adequate intake of omega 3, consuming too much may have potential side effects. It is always best to consult with a healthcare professional before making any significant changes to your diet or supplement routine.