Latest / Hardiness with Dr Paul Taylor / Part 2 of all you need to know about omega 3 fatty acids: Wisdom Wednesdays

Transcript

Part 2 of all you need to know about omega 3 fatty acids: Wisdom Wednesdays · Hardiness with Dr Paul Taylor

• 0:05
  Speaker 1: Everybody, Welcome to another edition of Wisdom Wednesdays and now.
• 0:10
  Speaker 1: Last week we talked about fish oil and did a
• 0:13
  Speaker 1: bit of a review on APA and DHA and also
• 0:17
  Speaker 1: give you a bit of a steer on stuff to buy.
• 0:21
  Speaker 1: This week, I want to talk about something that is
• 0:24
  Speaker 1: really quite shocking. So as I said, we mentioned the
• 0:28
  Speaker 1: EPA the DHA ratio and hopefully that will help you
• 0:32
  Speaker 1: to pick the right formulation, which is great. But what
• 0:36
  Speaker 1: we need to understand is that recent research has shown
• 0:39
  Speaker 1: that a very large proportion of commercial A Mega three
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  Speaker 1: supplements are actually oxidized, which means rancid before they even
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  Speaker 1: reach you. And oxidized fish oil is not a neutral thing.
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  Speaker 1: It is potentially pro inflammatory, which is exactly the opposite
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  Speaker 1: of what you're trying to achieve. So let's talk about
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  Speaker 1: the research. There was a multi year study published in
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  Speaker 1: the Journal of Datary Supplements in twenty twenty three by
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  Speaker 1: researchers called hands Free and other colleagues at George Washington University,
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  Speaker 1: and they tested seventy two of the most popular commercial
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  Speaker 1: Amiga three brands over six years using standard industry ransidity threshold,
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  Speaker 1: specifically something called the GED Voluntary Limits that's for peroxide
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  Speaker 1: value and also combined to what's called totox store score,
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  Speaker 1: and the result was that approximately forty five percent of
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  Speaker 1: products tested exceeded acceptable oxidation limits. That's nearly half of everything.
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  Speaker 1: And here's what makes it worse. Flavored fish old products,
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  Speaker 1: you know, the ones that have like a lemony taste
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  Speaker 1: or something like that, that they to take away the taste,
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  Speaker 1: they can actually mask the ransidity that fish oil burt.
• 2:01
  Speaker 1: You get with some supplements. It's actually an oxidation signal
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  Speaker 1: in lots of cases, but if the product is lemon flavored,
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  Speaker 1: you might not notice. So you're consuming a supplement that
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  Speaker 1: smells fine but is generating something called lipid peroxides in
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  Speaker 1: your gut. And then a twenty twenty five m piece
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  Speaker 1: in Neutral Ingredients noted that the global industry body that's
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  Speaker 1: the GOED sets a totox score threshold of twenty six,
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  Speaker 1: but an estimated thirty to forty percent of products on
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  Speaker 1: the shelf exceeded that. And then an independent twenty twenty
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  Speaker 1: five consumer reports testing found multiple popular brands feeling oxidation standards.
• 2:47
  Speaker 1: So what's the cause of this. Well, we know that
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  Speaker 1: EPA and DSA they're highly polyunsaturated. That means it makes
• 2:55
  Speaker 1: them biologically active, but it's also what makes them chemically gild.
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  Speaker 1: So they're extremely susceptible to oxidation when exposed to light,
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  Speaker 1: heat or oxygen and the supply chain. And think about fishing, rendering, concentrating,
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  Speaker 1: and then put them in the capsules, shipping, sitting on
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  Speaker 1: a shelf. That's a long series of opportunities for oxidation
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  Speaker 1: to accumulate. So how do we actually buy good fish oil?
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  Speaker 1: So the first thing is look for independent third party testing,
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  Speaker 1: and the International Fish Oil Standards Program IFOS is probably
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  Speaker 1: the most rigorous independent certification for Amiga three supplements. Now
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  Speaker 1: I think they've actually been bought out, so you just
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  Speaker 1: need to google IFOS fish oil and I think it
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  Speaker 1: takes you to another website. Now. They test for total oxidation,
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  Speaker 1: that's the TOTALK score. I talked about it earlier. They
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  Speaker 1: also test for potency contaminants and things called dioxigans and
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  Speaker 1: an IFOCE certified product has to score five stars to
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  Speaker 1: display the certification. And then in the US something called
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  Speaker 1: Consumer Lab does similar independent testing and publishes results by brand.
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  Speaker 1: So if a company isn't voluntarily submitting the third party
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  Speaker 1: testing ask yourself why I actually wouldn't touch them with
• 4:18
  Speaker 1: a barge poll. Now, the form of your fish oil
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  Speaker 1: also matters. So most cheap fish oil capsules are in
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  Speaker 1: what's called the ethyl ester form. That's a synthetic form
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  Speaker 1: of the EPA and DTA are attached to an ethanol
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  Speaker 1: molecule doing processing. And these ethylesters are less bioavailable than
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  Speaker 1: the other form, which is triglycerides. Now, some studies suggest
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  Speaker 1: natural triglyceride forms rheas, blood, EPA, and DSA significantly more effectively.
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  Speaker 1: And critically, ethylesters are less chemically stable, and they oxidize
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  Speaker 1: more readily. So your cheap stuff oxidize more readily the
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  Speaker 1: natural triglyceride form, or you can something that's called rees
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  Speaker 1: terified claglasstride form and that's labeled as RTG. That is
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  Speaker 1: definitely the way ahead. That's how a mega threes occur
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  Speaker 1: in your in your food. Your gut handles it more
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  Speaker 1: efficiently and it's more resistant to oxidation. Yes, it costs more,
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  Speaker 1: but it ain't rancid. Now that nutrine into review we
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  Speaker 1: talked about twenty twenty three. It's one of the papers
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  Speaker 1: I had read when I was researching This episode actually
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  Speaker 1: makes this point directly, as six months randomized control trial
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  Speaker 1: comperring re esterified triglystride versus the ethylesta the cheaper formulation
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  Speaker 1: find that the reasterified triug listride form showed higher in
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  Speaker 1: corporation into blood red blood cell membrans and a more
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  Speaker 1: effective reduction in fasting plasma triglystrides, which is what they
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  Speaker 1: were trying to do in this study. Now, the next
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  Speaker 1: thing is to keep it cool and dark. Fish oil
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  Speaker 1: should be in the fridge after opening. Full stop hate
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  Speaker 1: and light accelerate oxidation dramatically. If your fish oil capsules
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  Speaker 1: are sitting in a clear bottle on a sunny kitchen bench,
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  Speaker 1: they are degrading more rapidly. Keep them in the fridge,
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  Speaker 1: and some brands, particularly liquid fish oils rather than capsules,
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  Speaker 1: even recommend freezing and then taking it with a fatty
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  Speaker 1: meal is going to significantly enhance the absorption. So pancreated
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  Speaker 1: lipias and bioactivity are both up regulated when you eat
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  Speaker 1: a fatty meal, and that's how your body is designed
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  Speaker 1: to handle fits fats or lipids, So taking your fish
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  Speaker 1: oil with a dry cracker is suboptimal. Take with eggs,
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  Speaker 1: avocado not something with fat bang up your a bioavailability.
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  Speaker 1: And let's talk about fish oil versus alkaloil. Alkaloil is
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  Speaker 1: direct plant source equivalent, and it's actually where a fish
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  Speaker 1: get their AMIGA three from from the first place. And
• 6:59
  Speaker 1: algal dh in particular is well studied and actually has
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  Speaker 1: comparable by availability to the fish DRIVEDDHA. It's obviously the
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  Speaker 1: option for vegans and vegetarians, and it has a lower
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  Speaker 1: contamination risk because algae sits lower in the food chain.
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  Speaker 1: In the meta analysis I mentioned earlier actually included multiple
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  Speaker 1: alcaloil trials and found equivalent anti inflammatory effects to fish
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  Speaker 1: drive DHA. So if you're specifically after EPA, algal drive
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  Speaker 1: DPA is available, but it's less common and tends to
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  Speaker 1: be more expensive. Most algo products are DHA dominant, and
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  Speaker 1: that's worth knowing if the heart is your primary target,
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  Speaker 1: because EPA is what really helps your heart. Now, before
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  Speaker 1: you go and spend a shitload of money on premium
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  Speaker 1: fish oil brands, I just want to point out something
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  Speaker 1: that has been well and well studied over and over
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  Speaker 1: again is that you get the best improvements in health
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  Speaker 1: when you eat real fish rather than just taking fish oil.
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  Speaker 1: So ideally you're eating lots of sardines, mackerel, Atlantic salmon, anchovies.
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  Speaker 1: They're really your best friends. They're cheap, they're sustainable, and
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  Speaker 1: the EPA and DJA are in a stable phospholipid form
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  Speaker 1: with natural antioxidants code delivered. So eating oily fish two
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  Speaker 1: to three times a week, or as the Japanese do
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  Speaker 1: every day, that will have a big, big impact. So
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  Speaker 1: hopefully that gives you a little bit more information around
• 8:30
  Speaker 1: fish oil and our fish and fish oil supplements, because
• 8:33
  Speaker 1: it really is super super important nutrient and it is
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  Speaker 1: worthwhile spending your money just for interesting. I take Nordic Naturals.
• 8:42
  Speaker 1: I have no relationship with them. I just know that
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  Speaker 1: the third party test that I take the Nordic Natural
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  Speaker 1: Strike glysteroid form. But just go and check with IFOSS
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  Speaker 1: or consumer labs and you'll find lots of other ones
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  Speaker 1: that are of a really good standard, but they're not
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  Speaker 1: the cheap ones. That's it for this week, folks, catch
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  Speaker 1: you next time.