March 27, 2009 – A recommended daily allowance (RDA) of omega-3 should be set at 500 mg, which would reduce the number of deaths resulting from a heart attack or coronary artery disorder.
This is what is recommended by a committee of experts whose report is published in the April edition of Journal of Nutrition1.
This working committee, which included Professor Stephen Cunnane of the University of Sherbrooke, met to resolve the uncertainty that has existed since 2002, as to an omega-3 intake to recommend to obtain health benefits. cardiovascular health.
That year, the Institute of Medicine in the United States had found insufficient scientific evidence to establish the recommended daily intake of omega-3.
However, in the light of studies published since 2002 on the subject, experts draw five conclusions:
- The greater the intake of omega-3 in a population, the fewer deaths attributable to a heart attack (a daily intake of 500 mg offers the best protection).
- A daily intake of 500 mg of omega-3 does not cause any major adverse health effects.
- EPA and DHA-type omega-3s2 do not prevent cancer.
- There is currently insufficient evidence to lend omega-3s the ability to prevent cognitive decline.
- Plant-based omega-3s (ALA) do not convert enough to EPA and DHA to help reduce heart attack mortality.
According to studies reviewed by the authors of the report, consumption of 250 mg to 500 mg of omega-3 from marine sources can reduce the number of deaths from coronary heart disease by 35%. A decrease as large as that observed in studies on statins, underlines the committee of experts.
In addition, the consumption of fish rich in omega-3 would reduce the risk of having a stroke by 30%. However, fish oils do not provide any protective effect, according to the researchers.
This is why researcher Stephen Cunnane believes it is better to favor fish over marine-derived omega-3 supplements. “Fish once a week is better than not at all,” he says. But for those who don’t like fish, supplements are still the best alternative. “
In Canada, the food guide, revised in 2007, does not give specific recommendations for omega-3s from marine and plant sources.
The guide still recommends consuming at least two 75g servings of fish each week, especially types with high omega-3 fatty acids, such as char, herring, mackerel, salmon, sardines and trout3.
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How many servings * should you eat per week to get an average of 500 mg of omega-3 per day4? – Fatty fish (salmon, herring, mackerel, sardines, tuna): 2.1 – Canned tuna: 8.2 – Trout and halibut: 3.3 – White fish (sole, haddock, cod, sea bass): 9.2 – Molluscs (mussel, oyster, clam, scallop): 6.3 – Crustaceans (shrimp, crab): 10.6 (lobster: 37) – Pollock: 5.1 * Servings of 113 g (4 ounces) per week, depending on species |
Martin LaSalle – PasseportSanté.net
1. Towards Establishing Dietary Reference Intakes for Eicosapentaenoic and Docosahexaenoic Acids, Harris WS, et al, J Nutr, April 2009, Vol. 139, No 4, 804S-819S.
2. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are so-called essential acids. For more information, see our sheet on essential fatty acids.
3. Fish, seafood and health: How much and what types of fish and seafood?, Agriculture and Agri-Food Canada, 1er june 2008 [consulté le 27 mars 2009].
4. Validation of an FFQ for evaluation of EPA and DHA intake, Lucas M, Asselin G et al. Public Health Nutrition, December 23, 2008, 1-8 [publié en ligne avant impression].
