How to Convert Flaxseed Oil to EPA & DHA

Flaxseed oil, a simple oil made from pressing flax seeds, is high in omega-3 fatty acids, known to be good for heart health and the prevention of strokes, among other health benefits. However, flaxseed oil contains only the "parent" omega-3 compound, alpha-linolenic acid, or ALA. While ALA has value for your health, "daughter" omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found naturally in the fatty tissues of many fish, are considered more important to health. Luckily, humans can convert ALA to EPA and DHA, although some say the process is inefficient and people would be better off consuming EPA and DHA directly by, for instance, taking fish oil supplements. Fish oil has its own problems, though, including high levels of toxins such as mercury and dioxin in some products, while flaxseed oil is a relatively pure product. Recent research indicates that a healthy diet will increase the efficiency with which ALA is converted to EPA and DHA.

Instructions

• 1

  Cut down on consumption of foods high in omega-6 fatty acids. These are common in fried foods and the oils most often used for frying, such as corn oil, as well as in margarine and meat from animals raised on grain instead of green vegetation. Omega-3 and omega-6 fatty acids essentially battle each other, but since the average Western diet contains 10 to 20 times as much of the latter as the former, it's not a fair fight, and less ALA is converted to EPA and DHA because the enzymes that convert ALA are inhibited by omega-6 fatty acids. Cutting back on omega-6 foods can mean that one tablespoon of flaxseed oil will provide all the omega-3s the body needs for good health.

• 2

  Add vitamins B3, B6 and C, as well as zinc and magnesium, to your diet if you are not getting adequate levels in the foods you eat. These all support the enzymes that convert ALA to DHA and EPA. A simple blood test will uncover any deficiencies.

• 3

  Avoid excessive use of alcohol. Alcohol inhibits the conversion enzymes that produce EPA and DHA.