Unraveling Omega-3′s – James Beuerlein, DC Student

The Supplement Scoop

Many people have heard some buzz about “Omega-3 Fats” in the media for the past few years, and you’ve probably seen the bottles of countless brands lining the shelves at your drugstore or supermarket. So what’s the big deal? And what’s the difference between all the supplements out there? I’m glad you asked. I’ll address the science behind omega-3, explain the pickle we Americans are in concerning it, then talk about health benefits and sources of omega-3.

Technically speaking, an omega-3 fatty acid is an unsaturated fatty acid that has its final carbon-carbon double bond in the n-3 position (third from the end). Some of the most common omega-3’s used in the body are ALA (α-linolenic acid) EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). All omega-3’s are essential – meaning your boy cannot make them de novo out of spare parts. Additionally, your body has only a limited ability to convert “short-chain” omega-3’s (like ALA) into the extremely beneficial “long-chain” fatty acids (EPA and DHA). Omega-3 and omega-6 fatty acids are both used to produce eicosanoids (like prostaglandins, etc.) which are partly responsible for pain sensation and inflammation to aid in healing. The difference between the two is that omega-6 is converted into eicosanoids much more rapidly, and therefore can promote chronic inflammation if not properly balanced with omega-3’s, which are “less inflammatory.” Okay, that’s enough Biochem…

Why are they so important? Many of the chronic diseases afflicting our modern society are inflammatory in nature, notably heart disease. Therefore, since omega-3 and omega-6 fatty acids are essential, ingesting them in the proper ratios is absolutely crucial to good health and avoiding chronic inflammatory disease. The proper ratio in humans of omega-6 to omega-3 ranges from 1:1 to 1:4, depending upon which study you look at, though most agree that you need more omega-3.

The dilemma: our modern civilization has perverted our “natural” food supply and the resulting effects on our health are devastating. The typical western diet has an omega-6:omega-3 ratio of anywhere between 10:1 to 30:1 – that’s an absurd imbalance on the side of omega-6! No wonder we have so many inflammatory diseases wreaking havoc in our society. And the only “adjustment” I know of that will enable the body to correct the ratio of essential fatty acids is an “adjustment” to our diet.

The benefits of supplementing with omega-3 fatty acids have been studied extensively, resulting in the following conclusions: Omega-3 supplementation is extremely effective in preventing, reducing, and reversing cardio-vascular disease, along with other inflammatory diseases such as arthritis. Omega-3 fatty acids have also been shown to be an effective means for preventing and even treating cancer, especially breast, colon, and prostate cancers. They are also paramount to the proper development of both the neurological and immune systems in children, and protecting these systems in adults. While these findings are impressive, please understand that I’m not advocating the use of omega-3 fatty acids as a supplemental, silver-bullet treatment for disease, but rather as a necessary dietary lifestyle change to maintain good health.

So where do we get these amazing fatty acids? This is where our processed food and factory farming industries have done us a grave disservice. On the one hand, most of the oils used in processed food are outrageously high in omega-6 – e.g. Soybean oil 7:1, corn oil 46:1, canola oil is 2:1 The following oils contain no omega-3’s: sunflower oil, cottonseed oil, peanut oil.. On the other hand, parts of our diet that normally would be good sources of omega-3’s have been altered by factory farming: grass-fed beef is 1:4, grain-fed beef is 36:1. Generally, grass-eating animals have much higher ratios of omega-3. This is one more reason it is crucial to buy grass-fed beef, rather than grain-fed.

Remembering that EPA and DHA are really what we’re after, a few great sources, other than grass-fed meat, for omega-3 fatty acids are fish oils (salmon, cod liver,) flax seed oil (ALA only,) krill oil, and oils from algae. Having these sources available as a part of our diets is not always convenient, which is why I recommend supplementation. I do strongly urge, however, to find a good quality supplement. The drugstore or supermarket brand of omega-3 capsules are often rancid and of poor quality. Here are a few brands that I trust: Carlson’s, Nordic Naturals, Garden of Life, Mercola, and Maximized Living’s “Perfect Omega.”

Greens Powder – James Beuerlein, DC Student

The Supplement Scoop

Anyone who has eaten lunch with me, or even anywhere near me, on campus has probably noticed that part of my daily routine is to drink a mysterious, dark green liquid affectionately referred to by some as “swamp water.” In reality, what I’m drinking is a “greens powder.” It’s a green food supplement designed to augment my diet with boost of nutrients that may otherwise be lacking. Now, I eat pretty healthily, as you may gather, but let’s put this in perspective:

To quote from one manufacturer’s website, “Nearly every major health organization recommends eating five to nine servings of fruits and vegetables per day to maintain health. Yet, according to the U.S. Department of Agriculture, less than nine percent of American adults consume the recommended number of servings.” To our further disadvantage, much of the produce we do consume has drastically reduced nutrient content, due to the depleted soils we farm and the chemicals we add to give produce a longer shelf-life. By the time we eat it, we get much less benefit than we would have 50 or 100 years ago.

A greens powder gives you those missing nutrients in the form of whole foods -vegetables, fruits, and proteins, which have been dehydrated, cold-pressed, or freeze-dried. They are made into a powder and also contain added enzymes, probiotics, vitamins, and minerals. This powder is to be mixed with water and taken once a day. It’s also great to add to a smoothie for a meal or as a post-workout recovery drink, especially if you’re not fond of the taste.

In fact, here’s my recovery drink recipe: Two whole raw eggs, a serving of greens powder, 5-6 oz of coconut milk, 8 oz water, cinnamon to taste, and just a tiny sprinkle of cayenne pepper (sounds like an anti-hangover drink, right?) If I’m feeling feisty, I might throw in some almond butter, as well. Bam! You’re now turbo-charged with protein, healthy fats, antioxidants, and TONS of nutrients. Everything your body needs to refuel and rebuild.

There are several great brands of greens powders out there, including Garden of Life, New Chapter, and Barlean’s. Some key things to look for: You want it to be based on WHOLE FOODS, raw or minimally processed. Also, you want it to be free of any chemical additives, fillers, and/or sweeteners. Lastly, since there are typically so many different foods in the ingredients, if you have allergies, please read the label carefully to make sure that it contains nothing that will cause a reaction. Taste will vary from brand to brand, and many companies make a “Berry Greens” version of the powder with added fruit for taste and additional antioxidants. A few “lite green” drinks you may have seen before include “Green Machine” by Naked, and “Green Superfood” by Odwalla. These two are very tasty, although they do contain a higher sugar content than the powders mentioned above. Usually, added supplements will vary from brand to brand, and each  person can select brands based on his/her own known deficiencies. However, I recommend a greens powder for EVERYONE. The state of food in America simply doesn’t supply us with everything we need. Try one out today!

Probiotics – James Beuerlein, DC Student

This issue’s supplement scoop

There are a lot of supplements and food products marketed to the health-conscious – touting their benefits because they contain probiotics, prebiotics, or synbiotics. So what are they? What do they do? What are they good for? Where can I find them?

According to the World Health Organization, PRObiotics are “Live microorganisms which when administered in adequate amounts confer a health benefit on the host.” Most commonly these organisms are bacteria, though certain yeasts and bacilli are also utilized. In the diet, probiotics are often found in fermented foods to which live, active cultures have been added. Otherwise, they can be taken in supplement form.

Though the names can be confusing, PREbiotics actually refer to “non-digestible food ingredients that stimulate the growth and/or activity of bacteria in the digestive system.” In other words, prebiotics are food that we can’t digest but GI-inhabiting flora can. On the other hand, SYNbiotics are nutritional supplements combining probiotics and prebiotics.

What do probiotics do? As a vital part of our symbiotic existence, humans play host to billions upon billions of microorganisms at different points along our digestive tract. Many are mutually beneficial, helping us digest things that our own enzymes cannot. Others can be pathogenic or produce harmful toxins. We maintain a delicate balance between the “good bacteria” and “bad bacteria.” When that balance is upset, probiotics may be used to help restore balance and assist digestion. Though they do not consist of the same bacterial strains already in our normal gut flora, they can reduce the effects of the harmful microorganisms through competitive inhibition and contributing to elevated immune function. This can be especially helpful after “good bacteria” have been wiped out by an administration of ANTIbiotics.

So, what are they good for? In addition to the benefits listed above, probiotics have been shown to aid digestion as well as contribute to the following functions: managing lactose intolerance, preventing colon cancer, lowering cholesterol, lowering blood pressure, improving immune function, preventing bacterial infections, reducing inflammation, improving mineral absorption, managing urogenital health, alleviating Helicobacter pylori infections (which can cause peptic ulcers,) Antibiotic-Associated Diarrhea (AAD) Irritable Bowel Syndrome (IBS) and colitis.

Sounds great, where can I get them? Probiotics can be found in supplement form from high-quality companies like PB8, Garden of Life, and Mercola, or they can be ingested through diet (though on a much less-potent dosage) from foods like goat’s milk yogurt, kefir, Bragg’s apple cider vinegar, and kombucha tea. Many probiotic supplements list their dosages in terms of “billions of microorganism” with pills containing anywhere from 2 to 20 billion. Consult your doctor before taking probiotics. Probiotics could have potentially negative effects on people who are severely immunocompromised.