Episode Summary
In this deep-dive episode, Dr. Ravi Kumar explores why omega-3 fatty acids are foundational to human health—touching on their biochemistry, evolutionary history, robust clinical evidence, and practical strategies for optimizing intake. You’ll learn:
- What “omega-3” really means and why your body can’t make these fats on its own
- Early discoveries by George and Mildred Burr in the 1920s
- The Inuit paradox: high-fat diets with low cardiovascular disease
- Landmark trials such as REDUCE-IT and EVAPORATE demonstrating cardioprotective effects
- Roles across the lifespan: brain development, mood regulation, eye health, immune function, muscle maintenance, liver health, skin integrity, and more
- Evolutionary insights from traditional populations and enzymatic conversion of ALA → EPA/DHA
- Practical guidance on food sources, supplement types (triglyceride vs. ethyl ester, krill, algal oil), dosing, safety (oxidation, contaminants), and certification (IFOS)
Practical Suggestions
- Daily baseline: Aim for ≥2 g combined EPA + DHA (with at least 1 g EPA)
- High-dose therapy: 3–4 g/day EPA-rich for hypertriglyceridemia, arthritis, depression
- Pregnancy: At least 500 mg DHA daily (algal oil option for vegans)
- Food sources: Prioritize small, low-contaminant fish (sardines, anchovies, mackerel); include wild-caught salmon sparingly
- Supplement selection: Choose triglyceride-form fish oil, IFOS-certified; watch for oxidation (peroxide/anisidine levels) and contaminant removal via molecular distillation
- Lifestyle context: Reduce omega-6 seed oils to improve ALA→EPA/DHA conversion; honor ancestral dietary patterns
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