By Dr. Scott Bloomberg and Dr. Luke Bloomberg | Bloomberg Chiropractic Center
As fall arrives, we often think about what we can add to our routine to support immune health. Along with protein, sleep, and a varied diet, healthy fats deserve attention. Your immune system needs to respond to a threat—and then help your body recover. Omega-3 fats participate in both cell function and the regulation of inflammation.
Why inflammation needs an ending
Inflammation is part of your body’s response to injury or infection. It helps bring immune cells to where they are needed. But recovery also requires that response to settle down. EPA and DHA, two omega-3 fats, can serve as starting materials for molecules called resolvins, protectins, and maresins. These are involved in the resolution of inflammation: the body’s active process of bringing an inflammatory response toward an end.
Think of it as an emergency crew. Responding to the alarm matters, and so does cleaning up and restoring normal operations afterward. Human studies have found changes in inflammation-related signaling molecules with omega-3 supplementation. Those findings are interesting, but they do not establish that taking fish oil prevents colds or flu.
Fish oil and flaxseed oil: what is the difference?
Both provide omega-3s, but they deliver different forms. Fish and fish oil supply EPA and DHA directly. These are the omega-3 fats most often studied for their effects on inflammation. Flaxseed and flaxseed oil supply ALA, an essential plant omega-3. Your body can convert some ALA into EPA and DHA, but that conversion is limited. Algae oil supplies DHA, and some products also contain EPA. It offers a direct source of these omega-3s for people who prefer a plant-based supplement.
The conversion from ALA to EPA and DHA is limited, especially for DHA. Flaxseed oil can contribute to a healthy diet, but it is not an equivalent replacement for fish oil when the goal is to increase EPA and DHA. Technically, ALA and the omega-6 fat linoleic acid are the essential fatty acids: we must obtain them from food. Omega-6 fats also have necessary roles in health.
Put healthy fats on your plate
Try salmon, sardines, or trout as part of your meal rotation. Ground flaxseed can be stirred into oatmeal or yogurt; walnuts and chia seeds provide other plant sources of ALA. Ground flaxseed and flaxseed oil are different foods. The ground seed provides fiber, while the oil does not. If you consider fish oil, read the label for the amount of EPA plus DHA per serving. The total amount of “fish oil” is not the same number. Discuss supplements with your clinician, particularly if you take blood thinners or have a history of atrial fibrillation. High doses are not automatically better.
A thoughtful approach to immune health
Omega-3s belong in a conversation about nutrition and a balanced inflammatory response. They are one part of the plan alongside adequate protein, sleep, movement, and preventive care. Support your defenses—and the processes that help your body recover.
For help fitting nutrition into your wellness plan, contact Dr. Scott Bloomberg and Dr. Luke Bloomberg at Bloomberg Chiropractic Center, 618-783-2424, or visit drbloomberg.com.
References
● NIH Office of Dietary Supplements. Omega-3 Fatty Acids.
● NCCIH. Omega-3 Supplements.
● NCCIH. Flaxseed and Flaxseed Oil.
● Costenbader and colleagues, 2024. Joint effects of one year of marine omega-3 fatty acid supplementation and dietary fish intake on circulating lipid mediators.
