John Berardi - Udo's Choice Oil Blend (Text Version)

Udo's Choice Oil Blend - Supplement Review
By John M. Berardi
First published at www.t-mag.com, Oct 31 2003.

Kudos to Udo

Most T-mag readers are familiar with Udo Erasmus, international fat celebrity (dietary fat, that is). Udo is well known for introducing the general populous to the importance of dietary fat in his book, Fats That Heal, Fats That Kill.

Udo became keenly interested in the subject of health back in 1980 after he was accidentally poisoned by pesticides. He dove into the research and soon realized that fats and oils played a huge role in health. After finishing graduate work in nutrition, Udo published his first treatment of the topic in a book called Fats and Oils (1986). After revision and further development, Fats That Heal, Fats That Kill was born, a book now in its tenth printing.

One of the central tenets of his book is the idea that the ratios of different dietary fats can play important roles in disease prevention. Specifically, a good ratio of unprocessed dietary omega-6 fatty acids (i.e. linoleic acid) and omega-3 fatty acids (i.e. alpha linolenic acid) is paramount to health.

So is Udo right? Is a healthy balance of omega-6 fatty acids and omega-3 fatty acids important for health? You bet it is! Hundreds of research studies have demonstrated that many current health problems are associated with an inflated amount of linoleic acid (LA) relative to alpha linolenic acid (LNA).

This research, both cross-sectional and experimental, has demonstrated that while the ratio of LA to LNA should be somewhere in the 2:1 to 4:1 range for optimal health, modern diets are providing ratios of up to 20:1 (1, 2, 3). In a recent study conducted in Australia, about 11,000 people were surveyed for their fatty acid intake (1). The mean LA intake in this group was 10.8g while the mean LNA intake for this group was 1.17g, about a 9:1 ratio.

In the wake of his book’s success, Udo formulated what's known as Udo’s Choice Oil Blend, a fat supplement made by Flora and marketed to correct the LA: LNA imbalances inherent in the modern diet.

Is Udo’s Choice a good product? It sure is. Should you be using Udo’s Choice Oil Blend over something like flaxseed oil? Well, it depends on the answers to two questions: how deep are your pockets and how strong is your will to believe?

A Closer Look at Udo’s Formula

Udo’s Choice Oil Blend contains the following ingredients: flax oil, sunflower oil, sesame oil, medium chain triglycerides (MCTs), rice germ, oat germ, bran oil, evening primrose oil (13 mg GLA per Tbsp), soy lecithin (GMO-free), and tocotrienol.

Looking at the product in terms of omega-3 (LA), omega-6 (LNA), and omega-9 (monounsaturated fatty acids) content, we see the following profile:

Omega 6: 3.2 grams per serving
Omega 3: 6.4 grams per serving
Omega 9: 3 grams per serving

As you can see, in addition to the 1:2 ratio of omega-6 to omega-3, Udo’s Choice provides a good amount of monounsaturated fatty acids (3g), 231mg of medium chain triglycerides, 13mg of GLA from evening primrose oil, natural vitamin E, and some minor ingredients such as soy lecithin, rice germ, oat germ, and bran oil.

The Extras

While the Udo’s ratio of 1:2 of omega-6 and omega-3 fatty acids (as well as the 3g of monounsaturates) is a result of the flax, sunflower, and sesame oils, Udo has added a number of other ingredients to add to the list of potential benefits. Here’s a quick synopsis of each:

Medium Chain Triglycerides — MCTs are fats of medium chain length. As a result of their length, MCTs are readily oxidized (burned) in the liver and skeletal muscle. Research shows the MCTs may lead to an increased metabolic rate when replacing other dietary fats. (4)
Rice germ/bran oil and oat germ/bran oils — These oils are minor players in the formula. They're included as they may reduce total cholesterol, LDL, and may contain antioxidant properties. The sum of these effects would be a lower incidence of certain cancers and heart disease. (5, 6)
Evening Primrose Oil — EPO is a rich source of gamma linolenic acid. GLA is a non-essential fatty acid which modifies cellular lipid composition and eicosanoid biosynthesis. Potential benefits include anti-inflammatory effects and antiproliferative effects. (7)
Lecithin and Tocotrienols — Both are added to enhance product shelf life. In addition, lecithin can increase blood and brain acetylcholine concentrations. Tocotrienols (vitamin E) are included for their antioxidant effects.

Udo’s Choice vs. Flaxseed Oil

When looking for a good essential fatty acid blend, many consumers end up with a choice between Udo’s and plain flaxseed oil. Here’s a head-to-head comparison:

Udo’s Choice Omega 6:3:9 Ratio

1 : 2 : 0.9 (3.2 grams of omega-6, 6.4 grams of omega-3, 3 grams of omega-9)

Flaxseed Omega 6:3:9 Ratio (depending on brand)

1 : 3 : 0.75 (2.7 grams of omega-6, 8 grams of omega-3, 2 grams of omega-9)

Based on the ratios above, you’ll notice that neither fat supplement is in line with the ideal ratio of 2:1 to 4:1 for total dietary omega-6 fatty acids and omega-3 fatty acids, but that’s for good reason. Remember, most diets are as high as 20:1 in favor of omega-6 fatty acids. Considering the fact that both oil supplements have relatively similar profiles, both would offer similar benefits.

Average Fatty Acid Intake of Hypothetical Individual #1:

Omega-6 intake = 25g LA
Omega-3 intake = 1g LNA
Ratio = 25 : 1

With two tablespoons of Udo’s Choice:

Omega-6 intake = 31.5g LA
Omega-3 intake = 14g LNA
Ratio = 2 : 1

With two tablespoons of flaxseed oil:

Omega-6 intake = 30.5g LA
Omega-3 intake = 17g LNA
Ratio = 1.8 : 1

Average Fatty Adic Intake of Hypothetical Individual #2

Omega-6 intake = 11g LA
Omega-3 intake = 1g LNA
Ratio = 11 : 1

With two tablespoons of Udo’s Choice:

Omega-6 intake = 17.5g LA
Omega-3 intake = 14g LNA
Ratio = 1.25 : 1

With two tablespoons of flaxseed oil:

Omega-6 intake = 16.5g LA
Omega-3 intake = 17g LNA
Ratio = 0.97 : 1

Considering that flaxseed oil and Udo’s Choice offer similar benefits in terms of positively altering the ratios of omega-6 to omega-3 fatty acids in the diet, the next point to consider is whether the extra ingredients in Udo’s Choice do anything more to promote health such that they justify the additional 40 cents per ounce of oil.

In my opinion, Udo'c Choice may offer additional benefits for older individuals at high risk for inflammatory conditions and cardiovascular disease. For younger, active individuals, these extra ingredients probably offer little additional benefit. However, I often go back and forth on both of these points because flax oil itself has been shown to offer many of the same benefits as do the additional small ingredients Udo added to his blend; therefore, these ingredients may add no additional benefits above and beyond what flax alone can do.

Consumer Summary

In the end, it should be clear that Udo’s Choice Oil Blend is a fantastic product which has the potential to benefit nearly everyone subjected to the abnormally high omega-6 fatty acids present in the modern diet. Whether or not it offers any additional benefit beyond flax oil and is worth the additional cost, I can’t say for sure. Sure, the additional ingredients do have some research to support their inclusion, but in many cases these ingredients work through similar mechanisms as omega-3s and therefore might not be additive at all.

It should be noted that Udo's Choice, unlike some of the cheaper flax products, is pressed at low temperature under exclusion of oxygen and light, which can damage good fats. It's then packed in brown glass and put in a box to keep the light away. So, while pricey compared to most flax oil products, the quality is sure to be very high. If you choose plain flax oil, make sure the company making it uses similar high standards.

Lastly, Udo's Choice and flax oil both come in liquid and capsules. You'd need to take around fourteen caps a day if you go with the pill form, so stick with the oil as it's more cost effective. (However, capsules are handy for traveling.) Remember, whether you choose Udo's or flax, never cook with these oils and keep your bottle in the fridge! For more info on Udo, check out T-mag's interview with him from a few years back!

References

1) Meyer, B.J. et al. Lipids. Apr; 38(4); 391-398. 2003

2) Lanzmann-Petithory D. J Nutr Health Aging. 5(3): 179-83, 2001.

3) Simopoulos, A.P. Poult Sci. Jul; 79(7): 961-970. 2000

4) St-Onge, M.P. J Nutr. Mar; 132(3): 329-32. 2002.

5) Rajnarayana K. Indian J Physiol Pharmacol. Oct; 45(4): 442-4. 2002.

6) Kerckhoffs D.A. J Nutr. Sep; 132(9): 2494-505. 2002.

7) Yang-Yi Fan and Chapman, R. Journal of Nutrition. Sept; 128(9): 1411-1414. 1998.