In this article, we will take a closer look at Omega-3 fatty acids. We will explain their definition and scientific background, examine the different types and explain why they are so important for our health.
What is Omega-3?
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for the human body.They are considered "essential" fats because our body cannot produce them on its own, and we must therefore obtain them through food. Scientifically speaking, they consist of long-chain carbon atoms that are connected by double bonds. The position of these double bonds defines them as omega-3 fatty acids. There are three main types of omega-3 fatty acids: Alpha-linolenic acid (ALA): It is mainly found in plant foods such as flaxseeds, hemp seeds, chia seeds, walnuts, and certain oils like flaxseed oil and rapeseed oil. ALA is a short-chain fatty acid that the body can convert into the other two types, but only to a limited extent.
In summary, ALA is the shortest form of omega-3 fatty acids. By adding more molecules and double bonds, EPA is formed. Further extending EPA results in DHA.
Why is omega-3 so important for humans?
The fatty acids are important for our health for several reasons.
Health Benefits of Omega-3:
- Heart Health: Omega-3s can help reduce the risk of heart disease. They lower the triglyceride levels in the blood, lower blood pressure, reduce the risk of blood clots, and improve the health of blood vessels.
- Brain Health: DHA is an important component of the brain and the retina of the eye. It plays a crucial role in the development of the brain in infants. In adults, adequate intake of DHA can help reduce the risk of dementia and cognitive decline.
- Anti-inflammatory: Omega-3 fatty acids have strong anti-inflammatory properties. They can help alleviate the symptoms of chronic inflammatory diseases such as rheumatoid arthritis and Crohn's disease.
- Joint Health: It is believed that omega-3 fatty acids help alleviate the symptoms of arthritis by reducing stiffness and joint pain.
- Improvement of Mood: Some studies have shown that omega-3 fatty acids may help relieve the symptoms of mood disorders such as depression and anxiety.
The Role of Omega-3 Fatty Acids in Cell Functions and Immune Defense
Omega-3 fatty acids play an important role in numerous cell functions. They are a component of cell membranes and influence their function, including the transmission of signals between cells.
In addition, they play an important role in immune defense.You can modulate the immune response and reduce inflammatory reactions, which is particularly important in autoimmune diseases and chronic inflammations . However, how exactly omega-3 fatty acids affect the immune system is not yet fully understood.
The effect in the human body
Omega-3 fatty acids are essential for several important functions in the body. They significantly contribute to our overall well-being and health.
- Hormone production: Omega-3 fatty acids play a crucial role in the production of local hormones, the so-called eicosanoids. These are z.B. involved in blood clotting.
- Regulation of blood fats: They help regulate the amounts of cholesterol and triglycerides in the blood.
- Cell metabolism and cell membrane structure: Omega-3 fatty acids are fundamental components of cell metabolism and contribute to the construction of the cell membrane.
- Avoidance of chronic inflammation: They help prevent chronic inflammatory processes in the body and can influence Inflammaging .
- Skin and hair care: Omega-3 fatty acids provide moisture and elasticity to skin and hair.
The conversion to long-chain omega-3 fatty acids is promoted
Plant sources of omega-3 fatty acids, such as flaxseed, walnut, and hemp oil, contain the short-chain alpha-linolenic acid (ALA). Although ALA has health-promoting properties, it is also important, to consume long-chain omega-3 fatty acids , as many of the health benefits are attributed to these forms.
The human body can convert ALA into the long-chain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, the efficiency of this conversion varies from person to person.In particular, a high intake of omega-6 fatty acids, such as those found in sunflower and corn oil, can inhibit the conversion . This is because omega-3 and omega-6 fatty acids require the same enzymes for their metabolism, with the former often being disadvantaged.
To increase the conversion rate, it may therefore be helpful to reduce the consumption of omega-6-rich oils. However, there are also other factors that can influence the conversion rate.
Sources of Omega-3 Fatty Acids
Omega-3 fatty acids are found in a variety of foods, both animal and plant-based.
Animal Sources
- Fish: Fatty sea fish such as salmon, mackerel, and herring are particularly rich in EPA and DHA. Freshwater fish such as trout and carp also provide large amounts of Omega-3.
- Seafood: In addition to fish, other seafood such as crabs and mussels also contain Omega-3 fatty acids, although in smaller amounts.
Plant Sources
- Flaxseed oil and flaxseeds: They are an excellent source of ALA.Linseed oil contains about 53 grams of Omega-3 fatty acids per 100 grams, while flaxseeds contain about 20 grams per 100 grams.
- Chia seeds: With 19 grams of Omega-3 fatty acids per 100 grams, chia seeds are also an excellent plant-based source.
- Hemp oil: It contains about 18 grams of Omega-3 fatty acids per 100 grams.
- Walnut oil and walnuts: They are also rich in ALA.
- Other seeds and nuts: In addition to flaxseeds and chia seeds, other seeds and nuts such as hemp seeds and walnuts are also good sources of ALA.
- Various vegetables: Some vegetables, including spinach, Brussels sprouts, and avocado, also contain significant amounts of Omega-3 fatty acids.
Omega-3 and dietary supplements
The intake of Omega-3 dietary supplements can be beneficial in certain situations, especially when it is difficult to obtain sufficient amounts of Omega-3 fatty acids through diet. In Germany, approximately 80% of people consume too little of these important fatty acids through their diet.
Possible reasons for supplementation
- Diabetes: In diabetes, taking in combination with Vitamin E and other antioxidants (e.g., Astaxanthin, OPCs) can be beneficial.
- Vegan diet: Most plant-based sources contain short-chain alpha-linolenic acid (ALA).This also has some health benefits, but most studies have been conducted with Eicosapentaenoic acid (EPA). This can also be supplied vegan as algae oil.
- Omega 3 Index: Before supplementation, the Omega 3 Index can be determined. This measures the concentration of EPA and DHA in red blood cells. Experts, such as Dr. Peter Attia recommend keeping the Omega 3 Index between 8 and 12%. If your index is below that, supplementation may be considered.
Tips for choosing a good Omega-3 supplement
- Quality: Pay attention to the quality of the product. It should be pure and free from contaminants (especially heavy metals).
- Dosage: The dosage should be tailored to your individual needs. Generally, a daily dose of about 250-500 mg of EPA and DHA is recommended for healthy adults. A closer look at the studies shows that most health benefits came from a higher EPA dose. This ranged from 1000 to 2000 mg depending on the study. Higher dosed preparations could therefore be advantageous.
- Formulation: Omega-3 fatty acids are available in various formulations, including fish oil, krill oil, and algae oil. Each form has its own advantages and disadvantages.
- Additional Ingredients: Some preparations contain additional ingredients such as vitamin E or other antioxidants that can enhance the effect.
- Ester form or natural: In some preparations, fatty acids are offered as ethyl esters. These must be taken with food; otherwise, they will not be absorbed. Fish oil on the other hand contains omega-3 fatty acids that can be absorbed regardless of the meal.
Are there important things to consider when taking omega-3 supplements?
The use of omega-3 fatty acid-containing products requires careful consideration.When labeling products, only the total content of Omega-3 fatty acids per daily dose must be stated, without differentiating between ALA, EPA, and DHA. This makes comparing dietary supplements difficult. Unless the product is explicitly advertised as "contains DHA" – in this case, the DHA content must be specified in the nutrition table. The intake of dietary supplements can cause side effects and interactions, even if these do not have to be stated unlike medications. Products with up to 5 g of EPA and DHA (combined) or 1.8 g of EPA (individually) per day were assessed as safe for adults by the European Food Safety Authority in 2012. For a dosage of 2 g per day or more, a warning notice is required that the amount of 5 g per day must not be exceeded.However, it has been found that the available data is insufficient to establish an acceptable maximum intake of Omega-3 fatty acids (DHA, EPA, DPA, individually or combined) for certain population groups.
Higher dosages can thin the blood, prolong bleeding time and increase the risk of bleeding. Other possible side effects include nausea and vomiting. In diabetics, it may complicate blood sugar control and impair the immune system, leading to an increased susceptibility to infections, especially in older adults. Therefore, in the case of an existing infection, additional Omega-3 fatty acid supplementation should only be done after consulting a doctor.
Increased LDL due to supplementation?
In some studies, the intake of DHA alone or in combination with EPA led to an increased LDL cholesterol level, which is particularly problematic in certain lipid metabolism disorders. What does this mean? LDL should actually be as low as possible for the health of our vessels?
The question is not that simple to answer, but there are several reasons why DHA and EPA have led to increased LDL in some studies. First, it seems to be related to the dosage. In some studies, very high amounts of up to 6g daily were given.Secondly, omega-3 fatty acids do not increase the amount of LDL produced, but seem to affect the LDL receptor , so that less LDL can be taken up from the blood into the cell. And thirdly, there is the question of whether this is a distortion, as these results occurred in patients who already had very high triglyceride levels and LDL levels.
Particular caution is advised when taking medications simultaneously. For example, the use of high-dose omega-3 fatty acid products can enhance the effect of anticoagulant medications such as acetylsalicylic acid (ASA).
Can omega-3 fatty acids be harmful?
Previous research findings suggested a limited cardiovascular benefit of omega-3 fatty acids.These results led to the approval of medications containing omega-3 fatty acids in a daily dose of 1 gram for secondary prevention after a heart attack. However, a review of this data by the Committee for Human Medicinal Products of the European Medicines Agency (EMA) has found that a daily dose of 1 gram of DHA and EPA is not sufficient to protect heart attack patients from further cardiovascular complications. Recent research has shown that DHA and EPA can increase the risk of atrial fibrillation, a type of heart rhythm disorder, in individuals with existing heart disease or corresponding risk factors, depending on the dose. The risk was highest at the maximum dose tested in the studies of 4 grams per day.For this reason, the Federal Institute for Risk Assessment particularly advises people with an existing or impending heart disease to take omega-3 fatty acid supplements, such as dietary supplements, only after consulting a doctor, especially if they are to be taken over a longer period.
Omega 3 and heart health – partly contradictory study results
Omega 3 fatty acids have been tested in many different studies for their health benefits. Two of the largest studies are the REDUCE-IT and the STRENGTH study.While the former showed a risk reduction of 25% for cardiovascular events , the STRENGTH study could not confirm this. Instead, it was found that too high concentrations of Omega 3 fatty acids increase the risk of atrial fibrillation. So what is true now?
The question is not so easy to answer. The studies are all structured differently; dosages, patient populations, duration, and outcomes are defined differently.Looking at the meta-analyses (i.e., the summary of many large studies), one can recognize a trend:
Omega 3 fatty acids can indeed improve heart health!
With the help of the Omega 3 Index , it is possible to determine much more accurately who can benefit from supplements. However, since a large part of the population consumes few omega 3 fatty acids, it can be assumed that most would benefit from supplementation. Caution is advised with high dosages and pre-existing heart conditions. Especially in the case of known atrial fibrillation, it is advisable to consult with a trusted doctor.
