Enhancing omega-3 conversion with co-factors

Omega-3 and omega-6 fatty acids play a vital role in the healthy functioning of every living cell and are therefore essential for normal physiological function in humans. The parent omega fatty acids linoleic acid (LA) and alpha-linolenic acid (ALA) cannot be made in the body and therefore must be obtained from the diet, hence the commonly used label "essential fatty acids" or EFAs. It is from these two parent EFAs that the omega-3 and omega-6 fatty acid "families" are derived through a series of enzyme catalysed desaturation and elongation reactions. Most bioavailable to the body, however, are the long-chain fatty acids such as EPA and GLA which are important for neurological function as well as the production of anti-inflammatory prostaglandins and leukotrienes.

The Role of Co-factors

Co-factor vitamins and minerals are crucial for the optimum absorption of omega fats in the body, owing to the complex conversions involved at a cellular level. The metabolism of omega fats by the human body is dependent on the presence of certain enzymes which act as catalysts in the omega-3 and omega-6 conversions, as well as the conversion into anti-inflammatory eicosanoids - vital hormones including prostaglandins and leukotrienes. To ensure that the enzyme-mediated conversions of omega-3 and omega-6 fatty acids function properly, co-factors must be present - maximising the effectiveness of omega fatty acids in the diet.

How Co-factors Work

The conversions of the parent omega-3 and omega-6 fatty acids (ALA and LA respectively) to EPA, DHA and GLA involve a series of chemical reactions, catalyzed by specific enzymes, the first reaction being catalyzed by the enzyme delta-6 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people (due to changes in the modern lifestyle and diet), for example, only a very small amount of alpha-linolenic acid consumed in the diet is converted to the more important long-chain fatty acids such as EPA, DHA, and ultimately to the anti-inflammatory prostaglandins. Indeed, it is estimated that less than 8% of ALA is metabolised to EPA, which is vital for neurological function as well as the production of anti-inflammatory prostaglandins and leukotrienes. Furthermore, less than 4% of ALA is metabolised to DHA, and if the amount of DHA in the diet increases there is a further reduced metabolism of ALA to EPA.

Research has shown, however, that it is possible to by-pass these "blocks" or overcome this poor conversion rate by supplementing the diet with long-chain fatty acids. For non-vegetarians direct and purified sources of EPA and GLA are availabe, such as our clinical-grade Vegepa, OmegaFlex or OmegaForce. For vegetarians it is all the more important to obtain the necessary co-factors as part of the diet, given the body's limited ability to utilise short-chain omega fats. Equipped with the right enzymes it is possible to enhance the efficacy of the desaturase enzymes and aid the fatty acid conversions for greater health benefits.

Diet

In order to increase the activity of enzymes needed in the metabolic conversion of EPA and GLA to their relevant eicosanoid metabolites, you should try to include sufficient amounts of co-factors in your diet, with whole food nutrients better absorbed by the body than isolated vitamins and minerals. Listed below are some dietary sources of vitamins and minerals which act as co-factors, as well as suggestions on food stuffs to cut down or avoid. By manipulating your diet you can help to increase the co-factor levels in your body and enhance the effectiveness of omega fatty acids.

	Eat More	Eat less
Niacin	Meat, fish, whole grains, fortified cereals, peanuts and potatoes.	Saturated fats Hydrogenated fats margarine, pastries, biscuits, instant hot chocolate, deep-fried foods. Alcohol
Vitamin B6	Fish, poultry, lean meat, whole grains and potatoes.
Folic acid	Green leafy vegetables, chickpeas, asparagus, avocados, bananas, brewer's yeast, brussels sprouts, liver, lentils.
Vitamin B12	Meat, fish, eggs, and dairy products. Not found in plant foods.
Vitamin C	Citrus fruit, tomatoes, melon, berries, broccoli, green and red peppers.
Biotin	Egg yolk, meat, fish, nuts, dairy products, dark green vegetables.
Magnesium	Meat, fish, eggs, dairy products, broccoli, spinach, artichoke and okra.
Selenium	Meat, fish, eggs, dairy products, garlic, mushrooms, asparagus, walnuts and brazil nuts.
Zinc	Meat, seafood, dairy products, potatoes, spinach, brown rice, lentils and whole wheat bread.

Lifestyle

Further inhibiting factors include smoking, caffeine, alcohol and stress - all of which contribute to a deficiency of the enzymes crucial for fatty acid metabolism. Stress, in particular, increases the levels of the hormone cortisol in the blood, which inhibits the actions of the delta-6 desaturase enzyme, interfering with both the omega-3 and omega-6 conversions. Taking regular exercise to combat stress and eating a balanced diet (as well as cutting out the foods which inhibit the desaturase enzymes) will promote the effective absorption and utilisation of long-chain omega-3 and omega-6 fatty acids which are so essential to our health.