#320: Omega-3 Fatty Acid Supplementation - Is it Beneficial? with Dr. Tim Radak
“Certainly fish and fatty fish in particular in oysters are a rich source of long chain fatty acids like EPA and DHA. And of course, fish don't have those naturally. They get that from the algae that they consume and plankton. And like you mentioned, things like walnuts, chia, flax, soy are rich sources of omega-3 fatty acids, but also things like black lentils, navy beans, kidney beans, soy beans are all very large sources of omega -3 fatty acids.” –Dr. Tim Radak
In this episode of I AM HUMAN, we learn from Dr. Tim Radak about the potential harms and benefits of omega-3 fatty acid supplementation, especially from fish oil. We also discuss some caveats and what he feels is truly the best way to decrease our risk of chronic disease and increase longevity. This is a great episode if you are already or are considering supplementing with omega-3 fatty acids.
Dr. Radak, a seasoned dietitian and academic, shares his extensive research on the history, benefits, and controversies surrounding omega-3 supplements, particularly DHA and EPA. We discuss the harmful impact of mercury contamination in seafood due to industrial waste, the conversion pathway of ALA to DHA/EPA, and the relevance of omega-6 and omega-3 fatty acids. The conversation also touches on whether plant-based eaters should consider algal oil supplements and what current data suggests about their advantages and potential drawbacks.
Dr. Tim Radak has extensive experience in public health leadership and academia, having held roles in various nonprofit organizations focused on cancer prevention, health promotion, and nutrition. With over a decade of teaching at the graduate level, he transitioned to Walden University, where he currently serves as the academic program coordinator for the PhD in Public Health program. Dr. Radak's scholarly contributions include numerous peer-reviewed articles, textbook chapters, and media appearances, reflecting his expertise as a Registered Dietitian Nutritionist and board member of the Human Ecology Project, U.K.
Discussion points:
(00:00) Dr. Radak intro and background, Do we need Omega-3 Fatty Acid Supplementation?
(05:00) Dr. Radak’s journey into plant-based
(10:00) Omega-3 fatty acid supplementation debate, history, studies, evidence, reinforcement in the multibillion $ industry
(25:10) Mercury and heavy metal pollution in fish, US government advises against fish for pregnant mothers and young children
(27:47) ALA, DHA, EPA and non-fish sources
(32:40) Ratios and recommendations for essential fatty acids
(38:00) Recommended tests - adipose tissues
(45:50) Inflammation markers in plant-based eaters, algal supplements
(47:16) How should we proceed? Longevity recommendations, is supplementing necessary?
(53:10) Closing questions, what we wish people knew, health is #1 in order to reach your goals in life
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Dr. Tim Radak
Public Health Nutritionist
Dr. Radak has worked in leadership and administration for a variety of public health-related nonprofit organizations, ranging from cancer prevention and research to health promotion and nutrition. He has taught graduate-level courses for over a decade in both campus-based and distance learning environments. Prior to joining Walden University, Dr. Radak served as assistant professor at Appalachian State University and Director of the Graduate Dietetic Program. He has published articles in a number of national and international peer-reviewed journals, written textbook chapters, and contributed to and participated in television, radio, and newsprint media as an expert on various public health and nutrition topics. He has been credentialed as a Registered Dietitian Nutritionist since 2000. Dr. Radak serves as a Board Member for the Human Ecology Project, U.K.
Dr. Radak has been a faculty member at Walden in the College of Health Professions since 2010, teaching public health courses in both the PhD and MPH programs before becoming the academic program coordinator for the PhD in Public Health program.
The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
Episode Resources:
Dr. Radak Website