Beyond the Hype: Why I Ditched Omega-3 Supplements for Good

I realized I needed to lose weight, particularly around my midsection. During my journey, I delved into the world of polyunsaturated fatty acids, specifically Omega-6 and Omega-3. These two types of fatty acids have different safety profiles, which I discovered in more detail.

In "The Ancestral Diet Revolution," there's a clear recommendation to avoid seed oils, particularly Omega-6 fatty acids, also known as linoleic acid. The book suggests that cutting out hyper-processed foods is the best way to eliminate these harmful oils from our diet. An eye-opening example it provides is that a large serving of french fries contains as many toxins as 97 cigarettes.

While I didn’t smoke or frequent fast-food chains like McDonald's, I did have a habit of snacking on potato chips daily. My research revealed that most potato chips in Japan are fried in rice bran oil, which is believed to lower cholesterol levels more effectively than other seed oils, especially when combined with safflower oil. Although institutions like the American Heart Association and Harvard suggest that lowering cholesterol is beneficial, the truth is far more complex. Some studies even indicate that reducing cholesterol can increase the risk of mortality.

Turning to Omega-3, or alpha-linoleic acid, I often heard about its benefits for cognitive health. However, I found that Omega-3 is also a polyunsaturated fatty acid, which I had learned to avoid. "The Truth of the Omega-3 Myth - The Lies of 'Essential Fatty Acids' Exposed Through Real Science" guided me through the literature, revealing unsettling findings. Studies on hypercholesterolemic rats showed that marine fatty acids, like Omega-3, had a stronger cholesterol-lowering effect than vegetable oils, which could be detrimental since cholesterol is vital for vitamin absorption and hormone production.

Additionally, Omega-3 was found to be potentially carcinogenic in several studies, (1,  2,  3,  4,  5, 6) increasing the rate and spread of cancer in rats. This suggested that Omega-3 might be more toxic than beneficial. Historical data also pointed to issues with oxidized polyunsaturated fatty acids causing diseases like steatitis, or yellow fat disease, in animals (pigs, cats, rats).

Despite the touted benefits of Omega-3, such as those listed in "17 Science-Based Benefits of Omega-3 Fatty Acids," I remained skeptical. The potential harms and the likelihood of oxidation in Omega-3 supplements made me uncomfortable with the idea of consuming them. A 2012 study showed that many fish oil products on the market around the world (Canada, South Africa, Australia, UAE) exceeded recommended limits for peroxide value, indicating oxidation.

Moreover, Omega-3 has been found to inhibit muscle cell growth, suppress the immune system, and cause leaky gut, among other issues. Considering all these factors, I confidently decided to steer clear of fish oil and Omega-3 supplements. Fortunately, the fish oil industry has not yet adopted the aggressive marketing tactics of the tobacco and alcohol industries, allowing us to make more informed decisions about our health.

Source: Unless otherwise noted, all data in this article comes from "The Truth of the Omega-3 Myth - The Lies of 'Essential Fatty Acids' Exposed Through Real Science" by Hiroyuki Sakitani, M.D. All translations from the book are done using Google Translate.