Omega-3 Fats

Because endurance athletes create high levels of wear and tear on their bodies, which promotes acute inflammation as part of the normal repair process, an imbalance of fats is not unusual. And with a fat imbalance comes the risk of chronic inflammation and pain. The most common problem that causes this imbalance is low levels of omega-3 fat, the best source being from fish oil. In my practice, I found through dietary analysis that significant numbers of patients had diets very low in omega-3 fats. It has been estimated that more than fifty million people in the United States alone have this problem. The addition of cold-water fish, especially salmon and sardines, can supply more EPA to help balance fats. (Farm-raised fish contain little if any EPA.)

Unfortunately, fresh-water and ocean fish are increasingly being polluted, and eating fish regularly may pose toxin risks. Most fish oil supplements containing EPA are carefully produced without oxidized oils and to remove any heavy metals and other toxins. When buying oil-based dietary supplements, read the labels and make sure the oil has been tested for oxidation and for heavy metals and other potential toxins found in the oceans. A good guide is to use fish oil labeled as containing “0” cholesterol. Many have levels of only 2 or 4 mg of cholesterol, but this may imply that they have not been cleaned of potential toxins.

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Some people like taking flaxseed oil as an omega-3 supplement. But since flaxseed oil is extremely susceptible to oxidation when exposed to air or heat, it is best to purchase it in capsules, or refrigerate its liquid form. However, flax oil does not contain EPA, and its conversion to EPA in the body is not very effective, requiring additional vitamins C, B6, niacin, and the minerals magnesium and zinc.

Also note: Avoid refrigerating capsules of dietary supplements containing oils as the cold environment may cause air to leak into the oil inside.