Am J Clin Nutr 2006: Healthy intakes of n-3 and n-6 fatty acids

[hailtotheking]

http://www.ajcn.org/content/83/6/S1483.full.pdf

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Healthy intakes of n-3 and n-6 fatty acids: estimations considering
worldwide diversity

Joseph R Hibbeln, Levi RG Nieminen, Tanya L Blasbalg, Jessica A Riggs, and William EM Lands

ABSTRACT
Background: The worldwide diversity of dietary intakes of n
6 and n
3 fatty acids influences tissue compositions of n
3 longchain fatty acids (LCFAs: eicosapentaenoic, docosapentaenoic, and docosahexaenoic acids) and risks of cardiovascular and mental illnesses.

Objective: We aimed to estimate healthy dietary allowances for n
3 LCFAs that would meet the nutrient requirements of 97–98% of the population.

Design: Deficiency in n
3 LCFAs was defined as attributable risk from 13 morbidity and mortality outcomes, including all causes, coronary heart disease, stroke, cardiovascular disease, homicide,
bipolar disorder, and major and postpartum depressions. Dietary availability of n
3 LCFAs from commodities for 38 countries and tissue composition data were correlated by best fit to each illness in
deficiency risk models.

Results: The potential attributable burden of disease ranged from 20.8% (all-cause mortality in men) to 99.9% (bipolar disorder). n
3 LCFA intake for Japan (0.37% of energy, or 750 mg/d) met criteria
for uniformly protecting 98% of the populations worldwide. n
3 LCFA intakes needed to meet a tissue target representative of Japan (60% n
3 in LCFA) ranged from 278 mg/d (Philippines, with intakes of 0.8%of energy as linoleate, 0.08%of energy as
-linolenate, and 0.06% of energy as arachidonic acid) to 3667 mg/d (United States, with 8.91% of energy as linoleate, 1.06% of energy as
- linolenate, and 0.08% of energy as arachidonic acid).

Conclusions: With caveats inherent for ecologic, nutrient disappearance analyses, a healthy dietary allowance for n
3 LCFAs for current US diets was estimated at 3.5 g/d for a 2000-kcal diet. This
allowance for n
3 LCFAs can likely be reduced to one-tenth of that amount by consuming fewer n
6 fats.

Interesting analysis of the paper here Whole Health Source: The Omega Ratio

[hailtotheking]

So, what's better - add more omega 3's, or reduce omega 6's? Some research indicate, at least from a psychiatric perspective, the latter:

Increasing homicide rates and linoleic acid consumpti... [Lipids. 2004] - PubMed - NCBI

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Lipids. 2004 Dec;39(12):1207-13.

Increasing homicide rates and linoleic acid consumption among five Western countries, 1961-2000.

Hibbeln JR, Nieminen LR, Lands WE.

Source
Laboratory of Membrane Biochemistry and Biophysics, National Institute on Alcohol Abuse and Alcoholism, National Institutes of Health, Bethesda, Maryland 20892, USA. jhibbeln@mail.nih.gov

Abstract
Clinical intervention trials and animal studies indicate that increasing dietary intakes of long chain n-3 FA or reducing linoleic acid intake may reduce aggressive and violent behaviors. Here we examine if economic measures of greater n-6 consumption across time and countries correlate with greater risk of homicide. Linoleic acid available for human consumption was calculated from World Health Organization disappearance data for 12 major seed oils in the food supply for the years 1961 to 2000 in Argentina, Australia, Canada, the United Kingdom, and the United States (US). Homicide mortality rates, adjusted for age, were obtained from the central judicial authority of each country. Apparent linoleic acid intake from seed oil sources ranged from 0.29 en% (percentage of daily food energy) (Australia 1962) to 8.3 en% (US 1990s). Greater apparent consumption of linoleic acid correlated with higher rates of homicide mortality over a 20-fold range (0.51-10.2/100,000) across countries and time in an exponential growth regression model (r = 0.94, F = 567, P < 0.00001). Within each country, correlations between greater linoleic acid disappearance and homicide mortality over time were significant in linear regression models. Randomized controlled trials are needed to determine if reducing high intakes of linoleic acid by seed oils with alternative compositions can reduce the risk of violent behaviors. These dietary interventions merit exploration as relatively cost-effective measures for reducing the pandemic of violence in Western societies, just as dietary interventions are reducing cardiovascular mortality. Low linoleate diets may prevent behavioral maladies that correctional institutions, social service programs, and mental health providers intend to treat.

PMID: 15736917 [PubMed - indexed for MEDLINE]

Another analysis of this piece of research here: Whole Health Source: Vegetable Oil and Homicide

I particularly like the chart showing increased homicide rate with increasing omega 6 consumption

[NU_nutrition_TS]

I've been saying for a long time that it is preferable to reduce omega-6 consumption in order to attain a healthy EFA ratio rather than mega-dose on omega-3. Any excess of PUFA (omega-6 or omega-3) is not necessarily a good thing.

[Wotan]

I agree. There is a notable medic (he's got the degree, just not the brain or integrity that should go with it) on the web that boast that he eats omega 3 capsules like smarties and that he feels great on them. You only find out after a bit that he actually he sells them and what he is eating is his own product.

Maybe he does take them ... but then again maybe he doesn't. The bottom line is that he wants YOU to take them - so guess what he would say in either case? Your health appears to be a secondary consideration to his wealth as far as I can see.

[hailtotheking]

The first study i posted in the OP clearly shows an improvement in a number of mood conditions with adequate omega 3's, but it seems you really don't need a lot (about 3-4g / day) if you keep your omega 6 intake low. As with most things in nutrition, it is context-related.

[James]

http://www.ncbi.nlm.nih.gov/pubmed/17617998?ordinalpos=1&itool=EntrezSystem2.PEntrez. Pubmed.Pubmed_ResultsPanel.Pubmed_SingleItemSupl.P ubmed_Discovery_RA&linkpos=1&log$=relatedreviews&l ogdbfrom=pubmed

[hailtotheking]

Quote

http://www.ncbi.nlm.nih.gov/pubmed/17617998?ordinalpos=1&itool=EntrezSystem2.PEntrez. Pubmed.Pubmed_ResultsPanel.Pubmed_SingleItemSupl.P ubmed_Discovery_RA&linkpos=1&log$=relatedreviews&l ogdbfrom=pubmed

That would make sense. If you only need 2g per day DHA + EPA, then to get that from eating some fish and meat total omega 3's would probably be about 6g. If we are looking at a 2:1 omega 6:3 ratio, thats only about 12g omega 6 a day. On a 2500kcal a day diet thats only about 4% of total daily calories.

[James]

Still, works out at quite a lot of fish to reach targets, I did try it earlier this year whilst Alaskan salmon was on special at Tescos, I was eating about 300g fish a day just to hit DHA + EPA targets, turned my stomach pretty badly in the end. Back to trusty fish oil liquid.

[hug]

Same here, wether it is liquid or caps, they are "the" convenient way to balance O3/O6. I take 30 caps a day, that's 9 grams DHA/EPA/DPA. Due to meat consumption I need this large amount. it works. Wether from a "feeling" point of view, body composition, or blood analysis.

[James]

As a latter update, I will be following a fish heavy diet whilst I am living in Tokyo, from March onward (till at least October), I will, of course, keep everything logged. Diet looks like it will be eggs, sake salmon/meguro tuna, soaked white rice, sweet potato, bok choi (and various other similar greens) and smaller quantities of beef and chicken. I will, be using fish/meat/egg intake, alone, to reach desired n-3 intake and 3 to 6 ratio balance.