Episode Highlights

• Definition: What “omega-3” really means and why your body can’t make these fats on its own
• History: Early discoveries by George and Mildred Burr in the 1920s & the Inuit paradox
• Clinical Evidence: Landmark trials like REDUCE-IT and EVAPORATE demonstrating cardioprotective effects
• Lifespan Roles: Brain development, mood, eye health, immune & metabolic function, muscle & skin health
• Evolution & Conversion: Insights from traditional populations and ALA → EPA/DHA conversion
• Practical Tips: Food sources, supplements (fish, krill, algal), dosing, safety, and certification

Show Notes

In this episode, Dr. Ravi Kumar takes you on a comprehensive journey through the world of omega-3 fatty acids—why they’re truly essential, how they were first discovered, the remarkable “Inuit paradox,” and the modern clinical trials that prove their cardioprotective power. You’ll hear about omega-3s’ roles from fetal brain development through healthy aging, including mood regulation, immune balance, liver support, muscle maintenance, and skin integrity. Dr. Kumar also breaks down evolutionary insights on ALA → EPA/DHA conversion, then dives into practical guidance: which fish to eat, how to choose a high-quality supplement (triglyceride vs. ethyl ester, krill vs. algal oil), dosing strategies, oxidation and contaminant concerns, and why IFOS certification matters.

References & Resources

1. Oxidation of Marine Omega-3 Supplements and Human Health
2. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA
3. Omega-3 Versus Omega-6 Polyunsaturated Fatty Acids in the Prevention and Treatment of Inflammatory Skin Diseases
4. Maternal Docosahexaenoic Acid Status during Pregnancy and Its Impact on Infant Neurodevelopment
5. Results from the EPIC-Norfolk cohort
6. Adaptive Evolution of the FADS Gene Cluster within Africa | PLOS One
7. FADS Polymorphisms Affect the Clinical and Biochemical Phenotypes of Metabolic Syndrome
8. Conversion of alpha-linolenic acid in humans is influenced by the absolute amounts of alpha-linolenic acid and linoleic acid in the diet and not by their ratio
9. Distribution, interconversion, and dose response of n−3 fatty acids in humans
10. The importance of the ratio of omega-6/omega-3 essential fatty acids
11. Origins and evolution of the Western diet: health implications for the 21st century
12. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies
13. Effects of Omega-3 Fatty Acids on Muscle Mass, Muscle Strength and Muscle Performance among the Elderly: A Meta-Analysis
14. Fish oil–derived n–3 PUFA therapy increases muscle mass and function in healthy older adults
15. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial1
16. Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update
17. The influence of n-3 polyunsaturated fatty acids and very low calorie diet during a short-term weight reducing regimen on weight loss and serum fatty acid composition in severely obese women
18. Effect of Marine-Derived n-3 Polyunsaturated Fatty Acids on C-Reactive Protein, Interleukin 6 and Tumor Necrosis Factor α: A Meta-Analysis | PLOS One
19. Effects of marine-derived and plant-derived omega-3 polyunsaturated fatty acids on erythrocyte fatty acid composition in type 2 diabetic patients
20. Dose-response effects of omega-3 fatty acids on triglycerides, inflammation, and endothelial function in healthy persons with moderate hypertriglyceridemia1
21. Omega-3 polyunsaturated fatty acid supplementation and non-alcoholic fatty liver disease: A meta-analysis of randomized controlled trials
22. Omega-3 supplementation and non-alcoholic fatty liver disease: a systematic review and meta-analysis
23. The Biochemistry of n-3 Polyunsaturated Fatty Acids
24. Omega-3 Polyunsaturated Fatty Acids in Critical Illness: Anti-Inflammatory, Proresolving, or Both?
25. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers
26. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomised, double-blind, controlled trial
27. n-3 fatty acids in psoriasis
28. Effect of omega-3 fatty acids on disease severity in patients with psoriasis: A systematic review
29. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients
30. Fish oil in knee osteoarthritis: a randomised clinical trial of low dose versus high dose
31. Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis
32. Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis
33. Efficacy of omega-3 highly unsaturated fatty acids in the treatment of depression
34. Dietary Marine ω-3 Fatty Acids and Incident Sight-Threatening Retinopathy in Middle-Aged and Older Individuals With Type 2 Diabetes: Prospective Investigation From the PREDIMED Trial
35. Frontiers | Association of EPA and DHA with age-related macular degeneration: a cross-sectional study from NHANES
36. The Relationship of Dietary ω-3 Long-Chain Polyunsaturated Fatty Acid Intake With Incident Age-Related Macular Degeneration AREDS Report No. 23
37. The role of omega-3 long-chain polyunsaturated fatty acids in health and disease of the retina
38. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis
39. Omega-3 fatty acids and inflammatory processes: from molecules to man
40. Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline
41. The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers
42. DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial
43. Visual acuity and cognitive outcomes at 4 years of age in a double-blind, randomized trial of long-chain polyunsaturated fatty acid-supplemented infant formula
44. Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo
45. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age
46. Effects of omega-3 supplementation on endothelial function, vascular structure, and metabolic parameters in adolescents with type 1 diabetes mellitus: A randomized clinical trial
47. Long-Chain Omega-3 Fatty Acids Eicosapentaenoic Acid and Docosahexaenoic Acid and Blood Pressure: A Meta-Analysis of Randomized Controlled Trials
48. Omega-3 Fatty Acids for the Management of Hypertriglyceridemia
49. Effect of icosapent ethyl on progression of coronary atherosclerosis in patients with elevated triglycerides on statin therapy: final results of the EVAPORATE trial
50. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia
51. Intake of Fish and n3 Fatty Acids and Risk of Coronary Heart Disease Among Japanese
52. Omega-3 Fatty Acids: The Japanese Factor
53. Plasma lipid and lipoprotein pattern in Greenlandic West-coast Eskimos
54. Exploring the potential of omega-3 fatty acids in acne patients: A prospective intervention study

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