• EFAs are essential fatty acids which are responsible for cell health and cell regeneration.
• Our bodies cannot manufacture EFAs so they must be provided through diet.
• Omega 3 and Omega 6 are the two EFAs we need.
• We need to consume a 1:1 balance of Omega 3 and Omega 6.
• Most Westerners consume as much as 20 times more Omega 6 than Omega 3.
• Most people, children and adults, are lacking in Omega 3.

Why is the Western diet lacking in Omega 3?

• Vegetable oils are dominant in Omega 6 fatty acids but lacking in Omega 3.
• The processing of oils derived from corn, peanuts, and safflower and sunflower seeds creates an extremely concentrated source of Omega-6 at the expense of Omega-3.
• Commercial production of food means it is stripped of Omega 3 to preserve its shelf life.
• Modern methods of animal farming were developed to purposely fatten livestock for slaughter. Pen-feeding livestock with carbohydrate rich grains teeming with Omega-6, yet devoid of Omega-3, results in the meat containing considerably more Omega-6, at the expense of Omega-3, compared to livestock raised as range-free and wild game.
• Lack of Omega 3 in grain fed to livestock means that it is not passed through the food chain to eggs and some fish supplements.
• The only way to restore a healthy balance in our bodies is by consumption of oils rich in Omega 3.

Why do I need Omega 3?

• Omega 3 are essential for brain and body function. They are vital for maintaning physical and mental health and our overall wellbeing.

How can I increase my intake of Omega 3?

• There are natural foodstuffs which give us Omega 3. These are oily fish, green leafy vegetables and certain nuts and seeds, but it is very difficult for most busy people to eat enough of them. Fortunately there is a solution.
• Omega 3 supplementation is the simplest way to ensure your body is perfectly tuned.
• Omega 3 is contained in fish oils. However farmed fish can be relatively lacking in Omega 3 compared with wild fish unless it is fed the same diet, and some stocks of wild fish are already under threat, so other sources of Omega 3 are needed to meet the dietary requirements of the world's human populations.
• Concerns have also been raised that fish caught in contaminated waters may contain mercury and other toxins, which is why many consumers prefer to use high-quality fish oil supplements or other forms of Omega 3. 
• The highest vegetarian source of Omega 3 is flax oil.  This provides the essential Omega 3 alpha-linolenic acid (ALA), which can usually be converted within the body into EPA and DHA.
• Flax oil may be added to food in many ways, used as a salad dressing or taken from a spoon if you enjoy its unique taste.  Ground flax seed has the added benefit of providing dietary fibre, and can be sprinkled on cereals, porridge or other foods.  
• Fish and seafood contain the highly unsaturated Omega 3 EPA and DHA already made.
• Good quality fish oils can also be mixed with many foods - especially if these have been deodorised or flavoured.  
• A regular dietary intake of Omega 3 is widely recommended by health experts worldwide.   
• Dozens of prominent doctors and nutritionists support the benefits of flax (see essential reading).
• Omega 3 are not saturated fats. They will not contribute to weight gain. In fact Omega 3 can boost metabolism and have a positive effect on your ability to burn off fats and recover from exercise.

Which supplement should I take?

• There are currently over 200 products sold under the category of Supplemental Oils in natural foods stores. Every conceivable variation and blend of therapeutic oils exist, but many are contradictory and formulated in complete disrespect for the current Omega 6 to Omega 3 crisis.
• So called "balanced" oils containing a 1:1 ratio of Omega-6 to Omega-3 do nothing more than sustain the status quo in the body. A 1:1 ratio would seem to make sense since this is the exact ratio that is desired in the body. However supplementing with a 1:1 ratio when the body already has up to 20 times more Omega-6 does little or nothing to correct imbalance.
• The best supplements are fish oil or flax oil, both rich in Omega 3.

How much should I take?

We cannot make recommendations for you, because people's individual needs can differ according to their personal health and circumstances.  If you are unsure of what your dietary needs are, you should always seek advice from a suitably qualified health professional.

The following guidelines may be helpful, but these quantities will not be suitable for everyone:

• For general health in adults, experts generally recommend a dietary intake of around 450-500mg per day of the Omega 3 EPA and DHA (combined) to maintain heart health (UK JHCI, ISSFAL - see Links).
• The Omega 3 from flax oil (also found in green vegetables and some nuts and seeds) is ALA - and this is not very efficiently converted into EPA and DHA by the body.  The Vegetarian Society of the UK recommends a daily intake of around 4g (4000mg) of flax oil. (See Ideal Omega Taste for Vegetarians and Vegans).

I’m a vegetarian, I can’t take fish oil products – what do I do?

No problem, we have three 100% organic products made from flaxseed oil which is completely free from GMO ingredients and is vegetarian and vegan friendly.  See our Vegetarian and Vegan section.  You could also try  Ideal Omega Taste for Vegetarians and Vegans, an omega-3 sensation with the taste and texture of a fruit smoothie.  It offers complete and balanced vegan omega nutrtition.  It has been formulated for optimal dosage and synergy.  It comes in a delicious pomegranate/blueberry flavour and is made with organix flaxseed oil, pure borage oil and 100% vegetarian plant-based DHA. 
 

Are supplement oils fattening?

Not at all. They aren’t saturated fats and therefore will not contribute to weight gain. Part of their benefits is to optimise your metabolism, which will have a positive effect on your ability to burn off fats in your body. 

As a consumer, why should I look beyond the price of an omega-3 product, and what should I look for on the label?

The actual contents of any supplement are what really matters, and EPA and DHA are the omega-3 fatty acids that are most important to the brain, heart and immune system.

When checking product labels, consumers should therefore look carefully at exactly how much EPA and DHA each capsule provides. Some ordinary fish oils (and cod liver oil in particular) do not deliver very much EPA or DHA per capsule. Other, specialist supplements are highly concentrated, so that the same quantities of the important omega-3 can be delivered in far fewer capsules.