Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the Medical and Executive Director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
In this episode, we're diving into the science behind these essential fats that your body can't live without. From boosting brain function to protecting your heart, discover why these powerful compounds are at the forefront of health research.
You'll learn:
The critical difference between EPA and DHA (and why you need both)
How to choose the right supplement: fish oil vs. krill oil vs. algae options
Why your omega-6 to omega-3 ratio matters more than you think
The exact dosages needed for specific health conditions
Simple ways to incorporate omega-3s into your daily routine
Whether you're optimizing your health or just starting your wellness journey, this episode transforms complex science into practical, actionable steps. No more confusion at the supplement aisle – just clear, evidence-based guidance on getting the most from your omega-3s.
Transcript: Why Everyone Should Be Taking Omega-3 Fatty Acids
Welcome to the Science of Self-Healing Podcast where we explore health and wellness from a different perspective. Produced by the Bioregulatory Medicine Institute, that's BRMI. We provide valuable insights on how to naturally support your body's ability to self regulate, adapt, regenerate, and self heal.
I'm Dr. James Odell, your host and the executive and medical director of BRMI with over 35 years experience as a naturopathic doctor. Please note that this podcast is for informational purposes only and not a substitute for personalized medical care.
Before we start today's podcast, I invite you to join us for BMI's extraordinary conference retreat. It's entitled Charting Your Course to Optimal Health. From May 10th through the 18th, 2025, this eight night cruise on Celebrity Cruises will take you through the stunning ABC islands that's Aruba, Bonaire and Curacao. Departing from Fort Lauderdale, our event welcomes anyone passionate about health and longevity. Whether you're a practitioner, inventor, vendor or simply just curious about healthier living, please join us. Enjoy a perfect mix of learning and relaxation while deepening your understanding of bioregulatory medicine. For more details, please visit our website at brmi.online. That's brmi.online. We hope to see you there.
In today’s podcast, we’re diving into the many benefits of omega-3s, from supporting heart health to boosting brain function. We’ll also discuss why getting enough is so important. You’ll learn about the different types of omega-3s available, how to choose the best supplement for your needs, the recommended dosages, and much more. Join me for another great podcast episode for improving your health!
So let’s begin by explaining what omega-3 fatty acids are.
Omega-3 fatty acids are a type of polyunsaturated fat that's important for many functions in your body. They're part of the structure of every cell in your body, and they're especially concentrated in your brain and eyes.
Unlike some other fats that your body can make on its own, omega-3s are considered "essential" because your body can't produce them - you have to get them from the food you eat or from supplements.
There are three main types of omega-3s that are important for human health:
Eicosapentaenoic acid (EPA): which is found primarily in fatty fish and fish oil supplements, and has been extensively studied for its cardiovascular and anti-inflammatory benefits.
Docosahexaenoic acid (DHA): Which is also found in fatty fish and fish oil, and is vital for your eyes and nervous system. DHA can lead to healthier, more flexible cell membranes, reduced inflammation, and better overall health. However, this process requires sustained effort, as dietary changes take time to manifest in the body's cellular structure.development and function.
And alpha-linolenic acid (ALA): Which is found in plant sources like flaxseeds, walnuts, and canola oil. But since most people in the US get enough ALA from their diet, and its main benefit is that it is converted to EPA and DHA - which happens very inefficiently – we’ll only focus on EPA and DHA today.
Okay, let’s talk about the benefits of Omega-3s, according to scientific studies.
Let’s begin with Heart Health: Multiple large-scale studies have found that regular omega-3 intake, either through diet or supplementation, is associated with a reduced risk of heart attack, stroke, and cardiovascular mortality. Omega-3s appear to exert their cardioprotective effects through mechanisms like reducing triglycerides, blood pressure, and inflammation.
Specifically, for people who already have heart disease, regularly taking fish oil supplements has been linked to some important benefits. One study found that these supplements were associated with a 15% lower risk of progressing from a heart rhythm disorder called atrial fibrillation to a heart attack. The same study also found a 9% lower risk of progressing from heart failure to death.
Other research has looked at the effects of fish oil on specific cardiovascular events. The VITAL study found that taking 840 mg per day of the omega-3s EPA and DHA resulted in a 28% reduced risk of having a heart attack, a 50% lower risk of a fatal heart attack, and a 17% reduced risk of total coronary heart disease events.
For people with diabetes, the ASCEND trial showed that taking 840 mg per day of EPA and DHA reduced the risk of dying from cardiovascular disease by 19%.
So, another really important benefit of omega-3s is their impact on brain and mental health: Emerging studies suggest that omega-3s, particularly DHA, may have neuroprotective effects that could slow or even reverse some aspects of brain aging. Research has shown that older adults with higher levels of omega-3s in their blood have better cognitive function and a lower risk of Alzheimer's disease. Some studies suggest omega-3s can reduce age-related shrinkage in the brain, particularly in areas involved in memory and learning.
In addition, studies also suggest that omega-3 intake may reduce the risk of depression and other mood disorders, possibly by influencing neurotransmitter function in the brain. Research has shown that increasing omega-3 levels can boost serotonin and dopamine, two chemicals involved in mood regulation. This has led to investigations into omega-3s as potential treatments for depression, bipolar disorder, and similar conditions. Evidence indicates that people with lower omega-3 levels may be more prone to mood disorders, and supplementation could help alleviate symptoms.
In addition, both EPA and DHA support sensorimotor gating, helping prevent sensory overload.
Expanding further on the brain and nervous system benefits– omega-3s are extremely important during pregnancy and infant development: From the moment a fetus begins to develop, omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are crucial for the growth of brain, nervous system and eye development. DHA is a key component of the cell membranes in the brain and retina, and it's thought that the rapid development of the fetal brain during the second and third trimesters requires an abundant supply of omega-3s. This is one reason why pregnant women are encouraged to consume more omega-3-rich foods like fish. Furthermore, omega-3 supplements may also reduce the risk of preterm birth.
Let’s talk about omega-3s anti-inflammatory effects for a minute: This makes them useful for managing conditions like rheumatoid arthritis, lupus, and inflammatory bowel disease - as well as helpful for mitigating exercise-induced inflammation. Similarly, omega-3s may reduce autism symptoms by possibly "turning off" genes involved in chronic inflammation and other disease-promoting processes.
Next we have eye health benefits: DHA is not just critical for the development of the retina in infants; it also helps maintain the health of the eye throughout life. In fact, DHA is found in high concentrations in the retina, and it has been suggested that omega-3s could reduce the risk of age-related macular degeneration (AMD), a leading cause of blindness in older adults. In addition, omega-3s help protect retinal cells from oxidative damage, which can lead to degeneration.
Moving along, it makes sense that omega-3 fatty acids would also contribute to better skin health: This is because omega-3 fatty acids help to maintain the skin's lipid barrier, which keeps moisture in and harmful substances out. They also have anti-inflammatory effects that can help reduce acne, eczema, and psoriasis flare-ups. Omega-3s have even been shown to protect the skin from the harmful effects of UV radiation, potentially reducing the risk of skin cancer. Researchers also think that this may be due to the synergistic effects from both DHA and EPA.
Next, I want to talk about the cancer prevention benefits of omega-3s: Omega-3 fatty acids may protect from certain cancers, such as breast and colorectal cancer. Researchers have found that these oils can reduce cancer-causing compounds such as prostaglandin E2 in the colon. And various studies associate increased consumption of marine omega-3 fats with a reduced risk of breast cancer - although some studies link high-dose fish oil consumption with a risk of prostate cancer – which researchers think may be due to megadosing.
We also have immune system benefits: A 2013 study– found that DHA-rich oil enhances the activity of B cells, which are white blood cells that help make antibodies for a healthy immune response.
Just a couple more benefits… omega-3s seem to have anti-obesity benefits: Omega-3s may influence the way our bodies store fat. Research has suggested that omega-3s may help reduce fat storage in adipose tissue, particularly in the abdominal region, by influencing insulin sensitivity and gene expression related to fat metabolism.
Omega-3s have been found to positively impact the gut microbiome. Studies suggest that omega-3 fatty acids can encourage the growth of beneficial gut bacteria, which can influence a wide range of health factors, from digestion to immune function to mental health. Omega-3s have been shown to reduce gut inflammation, which is linked to conditions like inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and even autoimmune diseases.
This is an interesting one… Recent research has revealed that omega-3 fatty acids play an important role in regulating the body's circadian rhythms (our internal biological clock). DHA, in particular, is involved in maintaining the synchronization of the circadian clock in various tissues, including the brain. This has implications for sleep quality, mood regulation, and overall health. In fact, omega-3 deficiency has been linked to disrupted sleep and an increased risk of insomnia.
Before I move on though, I want to quickly talk about how omega-3 fatty acids relate to omega-6 fatty acids.
Like Omega 3s, omega-6s are also essential fats that your body needs but can't produce on its own. Together, omega-3s and omega 6s are classified as polyunsaturated fats. In the past, humans ate a diet with a roughly equal balance of omega-3s and omega-6s.
However, omega-6s are in SO many of the foods we eat today - due to the widespread use of processed vegetable oils. We don’t need to worry about getting enough of them, and in fact we get WAY too much of them in our diet - and we need to work at drastically limiting them. Estimates are that we consume omega-6s to omega-3s at a ratio of about 20 to 1, when the ratio should be about 4 to 1 or even 2 to 1.
Many health experts believe that this imbalance might contribute to various health problems, including heart disease and chronic inflammation. It's important to keep a proper balance between omega-3 and omega-6 fatty acids in the diet because when cells don't have enough of the right polyunsaturated fats, their membranes become less flexible. This can interfere with key cell functions, such as sending signals, communicating with other cells, and transporting important substances in and out of cells.
So, basically by avoiding seed oils and processed foods and by making sure that you get enough omega-3 fatty acids, you can begin replacing the omega-6 fatty acids with omega-3 fatty acids within the cell membranes. That can lead to healthier, more flexible cell membranes, reduced inflammation, and better overall health. However, this process requires sustained effort, as dietary changes take time to reflect in the body's cellular structure.
So let’s talk about how to get enough omega-3s.
Let’s start with eating fresh fish: Experts suggest obtaining omega-3 fatty acids from food sources like fatty fish (sardines, wild-caught salmon, lake trout, mackerel, and herring). For example, salmon (a fatty fish) contains 666 mgs of omega-3 fatty acids per a 100-gram serving, while cod, a non-fatty fish, contains only 6 mgs.
To get enough DHA and EPA, the key omega-3 fatty acids found in fish, experts recommend eating two to three servings of fatty fish per week to meet the recommended intake, which is generally around 250–500 mg of EPA and DHA per day for most adults. Fatty fish such as salmon, mackerel, sardines, herring, anchovies, and albacore tuna are particularly high in these omega-3s. Wild-caught varieties tend to have higher levels of omega-3s than farmed fish, so I would recommend that. A typical serving size is around 3 to 4 ounces (about the size of a deck of cards). What’s especially great about getting omega-3s from food is that it has a high absorption rate of about 95%. The downside is that it’s expensive, not as convenient as taking a supplement, and it may raise blood mercury levels.
If you're looking for the most efficient way to get DHA and EPA, it’s best to focus on omega-3 supplements. So, let’s go over those options starting with fish oils.
Fish oils are the most common and well-researched source of omega-3s. They typically contain a mix of EPA and DHA.
Here’s where it gets a little tricky. Fish oil supplements are available in three forms: Natural triglycerides (TG), ethyl esters (EE) and re-esterified triglycerides (rTG).
The most common form of fish oil supplements on the market is a natural triglyceride formula. This is a natural form of fish oil that is easily recognized as natural by the body. The TG form is fairly stable because it has a strong backbone to stabilize the rest of the molecule. The absorption rate is about 95%.The drawbacks of fish oil in its natural triglyceride form include lower omega-3 concentrations, higher cost, a stronger fishy taste and odor, reduced stability, potential digestive discomfort, lower bioavailability for some individuals, and a higher risk of contaminants if not properly purified.
The next type of fish oil supplement is called ethyl esters or (EE). This type of fish oil supplement has gone through a process that has removed the glycerol backbone of TG fish oil, allowing for greater concentration levels of EPA and DHA. The EE form is less stable than the TG form and is more likely to become rancid and oxidized, which can give the fish oil a very fishy taste. The absorption rate is about 20% but can be increased to about 60% when taken with a fatty meal. I do not recommend taking fish oil supplements in this form.
Lastly, fish oil supplements can be purchased as re-esterified triglyceride (rTG). This means that the fish oil has gone through the esterification process and THEN further processed to convert the ethyl ester form back into a triglyceride form, making them closer to the natural structure found in fish oil. This process improves bioavailability, allowing for better absorption of omega-3s. However, their disadvantages include the extra processing cost, the possibility of reduced stability compared to highly refined oils, and potential digestive discomfort for some individuals. This is probably the best option for taking fish oil supplements, although many experts recommend krill oil or algae oil as even a better option.
So let’s talk about krill oil. Research suggests that krill oil may have some advantages over fish oil due to its unique molecular structure. The omega-3s in krill oil are primarily bound to phospholipids, which some studies indicate may lead to better absorption compared to the triglyceride-bound omega-3s in fish oil. In terms of health benefits, krill oil has shown promise in reducing triglycerides more effectively than other forms of omega-3 supplements. Some studies have found that krill oil is more effective at lowering blood sugar, triglycerides, and LDL cholesterol, even when given at lower doses compared to fish oil.
An additional benefit of krill oil is its content of astaxanthin, a powerful antioxidant not found in fish oil, which may provide further health advantages. Regarding the composition of omega-3s, krill oil generally contains both EPA and DHA, but often with higher amounts of EPA compared to DHA. However, the exact ratios can vary between products.
And of course there is algae oil as an omega-3 option: For vegetarians, vegans, and those who prefer to avoid fish-derived products, algal oil is a great alternative. Algal oil is a direct source of the omega-3 fatty acid DHA, but generally contains little to no EPA. For some people, this is alright since recent studies suggest DHA may play a stronger role in providing the scientifically-backed benefits of omega-3s, but this is something to consider carefully. However there are options beyond algal oil: other plant-based EPA and DHA supplements sourced primarily from algae. These have been shown to be just as effective as fish-based supplements in raising blood levels of EPA and DHA. The other advantages of plant-based supplements are that they are often free from potential contaminants like mercury or PCBs, and they are generally considered more sustainable and eco-friendly. They are typically available in concentrations comparable to fish oil supplements and in a triglyceride form that is well-absorbed by the body. Some plant-based supplements may contain additional beneficial compounds like carotenoids, and often have a neutral taste without the "fishy" burps associated with fish oil. The main downside is that plant-based options can be more expensive than fish oil.
ALA Supplements: As I mentioned earlier, supplements made from flaxseed, chia, sesame or hemp seeds and walnut oils provide the ALA form of omega-3s. However, while these foods are good plant-based sources of omega-3s (specifically ALA), the body needs to convert ALA into the more bioactive forms, EPA and DHA – and this process is not very efficient. This is why omega-3 supplements derived from fish, krill, or algae oil are often recommended for people looking to get the full benefits of omega-3s.
Let’s go over dosing.
So, since both EPA and DHA are so critical for cellular health and many important functions, you may be wondering whether you need more EPA or DHA. Unfortunately, there's no definitive answer as to whether higher DHA or higher EPA is better in a supplement. Both have important roles in the body. Remember that generally speaking,
DHA is particularly important for brain function and development.
EPA is often associated with reducing inflammation and supporting heart health.
However, the research suggests that DHA and EPA work synergistically, enhancing each other's effects, particularly in terms of inflammation control, heart health, and brain function. Together, they offer a better approach to improving overall health and managing chronic conditions. Therefore, some experts suggest a balanced ratio of DHA to EPA (like 1:1), while others recommend formulations with higher EPA for certain conditions, such as heart conditions.
Healthy Adults: 250–500 mg/day
Pregnant Women: 200–300 mg DHA/day
Breastfeeding Women: 200–300 mg DHA/day
Children:
1-3 years: 50–100 mg/day
4-8 years: 100–150 mg/day
9-18 years: 200–500 mg/day
Heart Health: 1,000 mg/day
High Triglycerides: 2,000 4,000mg/day
Rheumatoid Arthritis: 2,000–3,000 mg/day
Cognitive Health: 1,000–2,000 mg/day
Depression: 1,000–2,000 mg/day
Eye Health: 1,000 mg DHA/day
Omega-3 Supplement Safety and Contraindications
Omega-3 supplements are generally well-tolerated, with minimal side effects at recommended doses. However, there are a few important considerations:
Anyone taking blood thinners or with a bleeding disorder should consult their healthcare provider before taking omega-3s, as they may increase bleeding risk.
Omega-3 supplements may interact with certain medications, including some cholesterol-lowering drugs and NSAIDs. Always discuss supplement use with your doctor.
Fish oil supplements may cause fishy burps, indigestion, or a laxative effect in some individuals. Enteric-coated capsules or liquid forms may help minimize these GI side effects.
When selecting an omega-3 supplement, several factors should be considered to ensure quality and effectiveness. Look for products that have undergone third-party testing by reputable organizations such as NSF International, USP, or IFOS, and have been purified through processes like molecular distillation to remove contaminants. Consider the sustainability of the fish oil sourcing and look for environmental certifications such as the Marine Stewardship Council (MSC) seal.
Examine the color of the capsules; very pale colors often indicate artificial ethyl ester forms, while very dark colors may suggest rancidity.
For plant-based options, seek reputable brands with third-party testing and verify the EPA and DHA content per serving. Additionally, consider the company's transparency about sourcing and manufacturing processes, heavy metal testing results, and customer reviews.
Concluding Thoughts
Fish oil supplements, whether derived from fish, krill, or algae, can offer SIGNIFICANT health benefits. However, it's essential to choose high-quality products and consult with a healthcare provider before starting any new supplement regimen. Balancing omega-3 intake through diet and supplementation can contribute to overall health and well-being. Be well.
Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.