The oil that runs your brain and cools the fire.
Current Reality
Most people are eating a 20:1 ratio of bad fats to good fats. It should be 1:1.
Chronic inflammation is the root.
Imagine your body is constantly on fire on a microscopic level. This is Chronic Inflammation.
Omega-3 is the biological fire extinguisher.
Not all Omega-3s are equal.
Alpha-linolenic acid
Found in flax, chia, walnuts.
Must be converted to be useful.
Eicosapentaenoic acid
The "Heart & Body" omega. Reduces cellular inflammation and supports mood.
Docosahexaenoic acid
Structural component of the brain and retina. 97% of brain fat is DHA.
Why chia seeds aren't enough.
BOTTLENECK
Delta-6-Desaturase Enzyme
How to fix the broken conversion.
If you rely on plant sources (Vegetarians), you MUST have these cofactors to force the conversion enzyme to work.
Crucial for desaturase enzyme.
The master mineral for metabolism.
Deficiency halts conversion entirely.
High Insulin, Stress (Cortisol), and Alcohol shut down the conversion enzyme.
The jealous sibling.
Omega-3 and Omega-6 compete for the exact same enzymes in your body.
Ancestors vs. Now
Perfect balance. Low inflammation.
Total dominance of Omega-6.
To activate Omega-3 benefits, you don't just need to take more fish oil. You must reduce seed oils (Omega-6).
Hard vs. Soft.
High Omega-6
Nutrients can't get in. Waste can't get out.
High Omega-3
Flexible. Sensitive to insulin. Efficient.
Resolvins & Protectins.
Omega-3s aren't just passive oil. Your body breaks them down into powerful molecules called Resolvins.
DHA is structure.
Pregnancy & Childhood
DHA accumulates rapidly in the fetal brain during the 3rd trimester. Critical for IQ.
EPA is protection.
Good, but inefficient.
The gold standard.
~1500mg EPA/DHA per serving. Farmed has more fat, but Wild has better ratio.
Powerhouse. Low mercury. Eat the bones for calcium too!
Very high content. Choose Atlantic (smaller) over King (mercury).
The only vegan source of direct EPA/DHA. It's where fish get it from!
How to choose.
Don't look at "Total Fish Oil". Look at "Total EPA + DHA".
Natural form. Better absorption. Costs more.
Processed. Oxidizes easily. Cheaper.
Bound to phospholipids. High absorption but lower dose.
Has Vitamin A & D naturally.
This is the therapeutic dose for lowering triglycerides and fighting inflammation.
The Takeaway.
Cut Seed Oils (Omega 6). Increase Fish/Algae (Omega 3).
Plant ALA conversion is too weak. You need the marine form.
If plant-based, ensure you have Magnesium, Zinc, and B6.
Target: 1000mg EPA+DHA