Dear Mark: Arachidonic Acid
I spend a lot of time highlighting the importance of omega-3 fatty acids and downplaying their poly cohorts, omega-6s. Of course, I do this for good reason. Western dietary patterns and modern agricultural practices have made omega-3s harder to come by and blown any semblance of omega-3/omega-6 dietary balance out of the water. As maligned as omega-6s are these days, however, they’re still essential fatty acids. Our bodies need them and can’t produce them on their own – straight and simple. The problem comes when we mistake emphasizing the omega imbalance in modern diets with disparaging omega-6 entirely. Although the Primal Blueprint promotes a healthy fatty acid balance – one that parallels that of our hunter-gatherer ancestors – I still get questions about omega-6s, particularly reservations about the role arachidonic acid (part of the omega-6 fatty acid family) plays in the PB.
Dear Mark,
While I totally agree with the importance and value of meat/eggs and vegetables, minus all grains and added sugars…my question is about the arachidonic acid (AA) found mostly in meat and egg yolks. It has been demonized by many, Barry Sears, etc., as the cause of all inflammation in the body. Is that a concern for us on the PB plan?
Arachidonic acid is both a product of the body’s natural linoleic acid conversion and, as the question notes, an existing (but modest) component of animal-based foods like egg yolk and meat – as well as human breastmilk. The particular beef with arachidonic acid revolves around its common conversion to omega-6 derived, “pro-inflammatory” eicosanoids, compounds (e.g. prostaglandins, prostacyclins, thromboxanes, leukotrienes, etc.) that play a role in the intercellular signaling that directs, among other key activities, neurological function and immune response – including inflammatory response. (Eicosanoids are also derived from EPA in the omega-3 family. These are considered anti-inflammatory.) Your proportion of omega-3 derived to omega-6 derived eicosanoids correlate for the most part with your dietary intake of omega-3s and 6s.
Already this correspondence shows that your omega-3 to omega-6 ratio has the most significant impact on your level of omega-6 derived eicosanoids and their inflammatory effects on your system. Consider that the average American has an omega ratio of 20:1, and that’s the ball game. Studies emphasizing the detrimental effects of AA generally focus on the isolated supplementation of AA rather than the impact of supplement when balanced with a correspondingly high intake of omega-3. Research that does gauge the impact of AA supplementation with a high omega-3 intake shows no significant cardiovascular impact. Invited analysis and commentary for the British Journal of Nutrition (which published the original study), citing a number of studies that show little to no appreciable effect of AA on many cardiovascular health and immune function markers, concluded (PDF) that “moderately increased arachidonic acid intake [designated as up to 1.5 grams or 1500 milligrams] is probably harmless in healthy adults.” Just for comparison sake, the average intake of dietary AA in the Western diet is estimated at 50-300 milligrams a day.
But there’s more reason for reassurance. Much of people’s AA content is likely determined by (and derived from) their high linoleic acid intake (in the forms of corn, soy and vegetable oils). Cut those out of your diet as the PB suggests, and you’re already ahead. As for direct AA dietary sources, chicken eggs weigh in at about 390 mg and 100 gram meat servings generally between 35-100 mg dependent in part on fat content (organ meat reach into the 150 mg range). In the context of a healthy omega ratio, the Primal Blueprint’s modest increase in direct dietary arachidonic acid doesn’t present a novel dietary risk as some (like Sears) would have your believe. Next, consider that grass-fed beef is lower in AA than feedlot beef (PDF). (Remember, it’s not just what you eat but what the cow/pig/chicken/duck/game animal/etc. on your plate ate before it got there. Stuff animals with omega-6 loaded feed and you’ll get meat loaded with forms of omega-6.) Add to this the protective (antioxidant, anti-cancer, pro-cardiovascular health) effects of conjugated linoleic acid (CLA) present in grass fed meats and dairy – up to five times the CLA as you’ll find in grain-fed animals.
Next, there are the other mitigating factors of a Primal Blueprint diet. A healthy, nutrient-rich diet also has some effect on the prevalence of AA from linoleic acid conversion. Linoleic acid, the “parent” omega-6 compound, is broken down by the body into gamma-linoleic acid (GLA). From there, the conversion leads toward either arachidonic acid or dihomogamma-linolenic acid (DGLA), which is actually anti-inflammatory. Minerals like magnesium and zinc and vitamins like C, B3 and B6 appear to encourage the body to redirect GLA conversion toward DGLA instead of AA. Research shows it’s a more complicated picture – inflammatory and anti-inflammatory.
And if you’re a tea drinker, know that all the steeping and sipping curbs the metabolism of arachidonic acid.
Finally, as I mentioned before, it’s important to keep in mind that arachidonic acid isn’t the bogeyman that it’s made out to be. It comprises a necessary component of cellular membrane structure and supports everything from dermal integrity to muscular growth and repair. It’s no accident that arachidonic acid is present in breast milk. AA plays a critical role in brain development, and a whole host of research comparing AA-supplemented formula with non-supplemented formula underscores this connection. Likewise, AA supports continuing role in neurological health as demonstrated in studies involving older adults. When it comes to arachidonic acid, the general principle holds: it’s all about overall balance and healthfulness.
Thanks as always for the great questions and comments, and keep ‘em coming!
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Posted By: Mark Sisson
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Very nice explanation Mark.
Great information. The typical Western diet is the recipe for inflammation from many angles. The terrible omega-6/omega-3 ratio is just another part of the catastrophy (and perhaps a major part of it).
It’s my personal belief that a lot of the minor substances that get blamed for inflammation (and thus heart disease, etc.) are less harmful when you switch to a more natural diet like the Paleo diet. Basically, if the bulk of your diet is from natural, whole foods and includes plenty of quality protein and saturated fats, a lot of so-called “harmful” substances are essentially neutralized. It’s when you introduce these foods into a body riddled with damaged fats, HFCS, and MSG that they get the chance to wreak major havoc.
I agree. One reason I think saturated fat has such a bad rep is because people are looking at its effects in the context of a diet rich in grains and sugars, which can make a good food turn bad.
Great post Mark.
This topic isn’t easy to put into a post, but nicely done!
I’ve always known that the ratio balance between O3 and O6 is the key, and therefore I use fish oil. But I don’t use fish oil indiscriminately.
As often as I can, I eat grass-fed beef and pasture-raised animals. But I don’t do this all the time as access and economics don’t always favor them on the dinner plate every night. So on those days I eat traditional meats, I supplement with a few tablespoon of fish oil.
Having a diet that’s abundant in greens and various colors, I’m confident that the AA conversions leave a healthier end product in the body. Whenever the meat/fat quality is in question (dinning out, etc.), down the hatch goes some fish oil.
I feel smarter every time I read a post on this site! As a student of life, I can say that this site is among my top three of all time for valuable, intelligent and important information. PLEASE…keep up the amazing work Mark…the value of the knowledge you pass along is beyond compare!
It’s not only pigs, chickens, cows, etc. that get fed on corn. I learned that farmed tilapia (which is most of it) is corn-fed, meaning its Omega-6 to Omega-3 balance is way off. Too bad, since it’s so inexpensive. I suspect that other farmed fish like salmon is the same way. That might be a good follow up topic, Mark.
He’s touched on this several times. Just do a search up top.
Salmon, bass, carp, catfish, cod etc… If it doesn’t say wild, assume it’s grain fed.
I’m not sure what the correct ratio is between 3 & 6. Could someone fill me in with this info. Since I’ve been strict on PB eating, I want to understand how much O3 I should take. I just purchased 3-6-9 and now I’m thinking that was a mistake. Thx
Here you, gigi. These should help:
http://www.marksdailyapple.com/fish-oil-questions-dosage/
http://www.marksdailyapple.com/fish-oil-health-benefits/
http://www.marksdailyapple.com/omega-3-dosage-sources/
http://www.marksdailyapple.com/omega-3-fatty-acid/
gigi, 3-6-9 oils are a good concept, but mostly for marketing.
Assuming we eat absolutely no fat in other areas of our diet, then this product would be very useful. But since the food industry provides an abundance of O6 (and O9), it’s better to spend your money on a quality O3 supplement.
I became concerned with AA because of my rather severe osteoarthritis. I was determined to get off NSAIDs and pain meds. I take fish oil and eat a lot of wild salmon and other fish. I eat only egg whites and beef is always grass fed–although I’ve been relying on bison lately.
I have been off all meds for a couple of years from eating this way. A few months ago, my doctor checked my CRP (which is supposed to be a better indicator of heart issues than cholesterol). With 1.0 as the low end of the lab range, mine was 0.9–and that’s measuring inflammation throughout the body. My doctor was amazed; considering my arthritis, he expected a number at least at mid-range.
Mark,
Thanks for the explanation and helpful answer to my question. I feel relieved to know that the PB creates the balance needed. I am following PB guidelines for healthy eating and take fish oil daily but no Omega 6 supplements, like evening primrose oil, or combination essential fatty acids. No need to add any O6′s!
Thanks again for the great info.
Jan
What’s with the whole egg whites thing? I understand we’re to cook those, but not the yolk. Yet “in the wild” how many animals cook the white before sucking and egg down?
And Anita (or anyone), can you clue me in on what’s wrong with the yolk?
My deal here is I eat 2-4 raw eggs a day in my shake that I drink each morning. Yea, I know dairy isn’t exatly paleo, but it’s raw milk, usually goat, and there’s too much evidence (Westin Price Foundation) that says it’s great for you…
Try using Coconut milk instead of dairy. Works great. My shake is coconut milk,an egg, pumpkin, a little vanilla and sometimes 1/2 banana.
There’s nothing wrong with dairy unless you have an intolerance to either milk sugar (lactose) or milk protein (casein, maybe whey?). Which I assume you don’t, unless you have mysterious digestive problems after consuming it. So, feel free to drink up – milk is probably the only drink that truly improves on water, thanks to its high fat, protein, vitamin, and mineral content. It has a fair amount of sugar (the aforementioned lactose) but I think it’s worth including in a daily allowance of carbs. Coconut milk is perfectly fine, too, but even compared to raw, pasture-fed milk, it’s more expensive and, IMO, not really worth the trouble. As for paleo concerns, I know plenty of PB eaters are fans of olive oil, for example, which is fine to eat but certainly not paleo. Olives have been eaten for no longer than 10k years, if that, and they probably weren’t pressed for oil until a long time after that. So a few [healthy] deviations from purely paleolithic eating is fine, and nearly impossible to avoid anyway.
As for eggs: there’s nothing “wrong” with the yolk; in fact, the white contains little else besides protein, while the yolk contains a cornucopia of vitamins and minerals. It also contains all of the fat (including AA) and cholesterol in the egg, which bothers some people – obviously, people who probably have never heard of (and don’t care about) primal eating and would like you to stuff yourself with grains. The reason you’re supposed to cook the egg is because it increases absorption of protein and some other stuff, but that’s only if it’s your main source of those nutrients. A few raw eggs per day are a perfectly fine addition to a good diet, I think.
A GI doc once told me that the whey proteins lactalbumin and lactoglobulin are the most common dairy allergens.
What I think is great is there are actually supplements out there that have AA in them to PROMOTE inflammation and give the appearance of a more ripped, vascular look in the bodybuilding world.
One such product is called “Hemodraulix” by supplement maker Axis Labs.
http://www.bodybuilding.com/store/axis/hemodraulix.html
They actually put AA in their formula along with Arginine to promote bloodflow + inflammation, increasing the look of your veins. Crazy.
I’d also add that AA is only a precursor molecule for other immune-regulating molecules, such as prostagladins and leukotrienes. Some prostagladins are pro-inflammatory while others are anti-inflammatory and down regulate the immune system, therefore it depends what your body converts the AA to.
It’s also worth noting that inflammation, like cardio, is only bad when it’s chronic.* The occasional inflammatory response to injury is necessary and part of the body’s healing system.
*Comparisons end there, though. Cardio is not necessary!
Hey Mark,
have you heared of Prof. Brian Peskin. He is researching on fatty acids. Especially PUFAs. He has great articles and especially videos and presentation on this stuff. Well worth checking it out: http://www.brianpeskin.com/video-audio.html
and here: http://progressive.uvault.com/pd1005/A4M091/SS3/player.HTM
Yes, Brian Peskin has me really thinking about this topic; turned upside down. Basically he says we get too much DAMAGED omega 6, which leads to cell wall damage (decreased cellular oxygenation, leads to cancer per Warburg) and, eventually cancer or other diseases. To counter all this we need pure, organic, undamaged omega 6 in a 2:1 ratio to omega 3. He stresses we don’t want to take the derivatives of these EFA’s because the body only converts, at most, 5% of the EFA to derivatives based on need. So, if you need the derivative your body will convert, and if you don’t need it but supplement with derivatives you are taking a pharmacological overdose.
He’s very controversial, but he does seem to have his science in order. His marketing, and arrogance get in his way. He tells you in the book how to mix your own oil, but does appear to be linked to a supplement company, which makes one wary; however, Mark, the Eades, and any variety of people I generally trust also sell books, supplements etc.
Anyway, I’m reading his books and he supports everything he says. I wish I could hear from a real scientist, who has read Brian’s stuff, and could really debate its merit. The only stuff I can find seems to be disparaging remarks about Brian’s personality or complete dismissal without reading, carefully, his work.
Brian Peskin IS a real scientist and only pharmaceutical companies including sites like quackwatch.com made him very “controversial”.
Why?… because what Brian Peskin has to say is absolute right. People are starting to look after themselves more, which is less profit for the pharmaceutical companies.
I have communicated with Brian Peskin via email many times and he had ALWAYS been there to answer any questions I may have.
Because of Brian Peskin, I am able to maintain 7 to 8% bodyfat all-year-round and faster recovery ability due to PEO (Parent Essential Oil).
As for marketing and promoting supplements, Mark Sisson does the same with his book by refering it as “Primal Blueprint” etc. No different. We all have to make a living somehow.
I tend to lean more toward Brian Peskin to confirm a theory since many other writers including Mark Sission expressed their opinion or experience NOT scientific fact.
so are all omega 6 fats created equal? aka should I watch my pasture raised turkey fat in take as well as my nut intake or are those more essential?