Nutrition is rife with bullshit these days, but one timeless metric we can rely on is tracking our AA:EPA and omega 6/3 ratio.
Omega 3s produce incredible benefit for reducing chronic inflammation through the hormones they generate - EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Both of which have been extensively studied.
They are, without a doubt, critical.
From the standpoint of maintaining optimal performance and reducing the risk of chronic disease, you want to make sure your omega 6/3 ratio is on point over the long term. It’s a strong indicator of chronic inflammation which we want to reduce as much as possible.
I took an inflammation test based on the two metrics above from Dr. Stephen Cabral’s company - Equilife. The results shocked me, yet it’s a great learning lesson.
Get yours here (I’m not affiliated).
My results were concerning considering the length at which I go to avoid refined omega 6 vegetable oil, but I learned something important here:
Avoiding vegetable oil is only half of the battle.
You need to routinely consume an adequate amount of DHA and EPA, especially EPA due to a number of things I’ll mention later below.
It’s also important to note that I rarely experience any of the symptoms mentioned within the summary like low energy, joint pain, low sex drive, hair loss, etc.
This is the importance of taking a preventative approach and being proactive with getting tested early. The goal is to understand the reality of your situation and adjust it accordingly. A major reason why I’m not worried about this is because I’ve already taken the steps to improve my ratios.
I just started taking Wiley’s Finest Wild Alaskan Fish Oil that I found at Mother’s Market. It was one of the only fish oils that met my mandatory requirement of EPA being DOUBLE the amount of DHA.
If you have a fish oil supplement with more DHA than EPA, toss it in the trash.
I’ll explain why below.
A Deeper Dive on EPA & DHA
Both omega-3 fatty acids serve different functions.
As a result, the benefits of EPA and DHA are often very different, but make no mistake about it, You NEED both.
The Power of EPA
Eicosanoids are pro-inflammatory hormones derived from arachidonic acid (AA), an omega-6 fatty acid. EPA inhibits the enzyme delta-5-desaturase (D5D) that produces AA, while DHA does not.
The more EPA you eat, the less AA you produce because both fatty acids compete for the same enzymes required to make eicosanoids.
It’s impossible to make eicosanoids (good or bad) from DHA.
The eicosanoids derived from EPA are ~10x less inflammatory than those from AA.
Much of your attention should be focused on EPA for this reason. DHA has little impact on reducing cellular inflammation.
But EPA? It does wonders for it.
The Power of DHA
DHA still has incredible value. It does a great job of making membranes more fluid as the DHA sweeps out a much larger volume in the membrane than EPA. This is huge for nerve health.
It’s fantastic for heart health too which is one of the main reasons it entered my radar in the first place since a lot of my personal strategy revolves around reducing the risk of heart disease.
Both are equally effective at gene transcription activation.
Both reduce triglyceride levels.
Why EPA Matters More
EPA can convert to DHA very well, but DHA is poorly converted to EPA.
Considering this, you want to consume more EPA. For those taking an omega 3 supplement, EPA must be at least DOUBLE that of DHA as I mentioned earlier.
EPA & DHA Sources
The marine ecosystem is king here.
It provides us with the majority of the bioavailable EPA and DHA.
Here are some examples:
Wild caught salmon & sardines
Mackerel/anchovies
Cod liver oil
High quality shellfish
Algae
Liver
High quality nutraceutical omega 3 supplements that meet the correct requirements
Marine life is the 20% of food which brings you 80%+ of these two needed omega 3 fatty acids. Furthermore, your AA:EPA and omega 6/3 ratios are the 20% which contribute 80%+ of your health results.
This is something you need to test for and take seriously.
I cannot emphasize this enough.
Consuming more EPA and cutting oxidized omega 6 vegetable oil are the two biggest drivers of change. Both will balance your omega 3-6 ratio optimally which will reduce your risk of chronic disease, especially heart disease (the leading killer globally).
But again, make sure you consume a lot more EPA.
Removing vegetable oils from the diet isn’t enough.
Much love,
Zaid