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 fats that are vital for the human body. They are considered “essential” fats because our body cannot produce them itself and we therefore have to get them from food.
Scientifically speaking, they consist of long chains of 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 flax seeds, hemp seeds, chia seeds, walnuts and certain oils such as linseed oil and rapeseed oil. ALA is a short-chain fatty acid, which the body can convert into the other two types, but only to a limited extent.
- eicosapentaenoic acid (EPA): EPA is a long-chain fatty acid that is mainly found in fatty fish, algae and seafood It plays an important role in reducing inflammation in the body and is also important for heart health.
- docosahexaenoic acid (DHA): DHA is the longest of the three fatty acids and is also found in fatty fish, algae and seafood. DHA is crucial for the Brain health and vision.
In short: ALA is the shortest form of omega-3 fatty acids. By adding more molecules and double bonds, EPA is created. If you extend EPA further, you get DHA.
Why is Omega-3 so important for humans?
Fatty acids are important for our health for several reasons.
Health benefits of Omega-3:
- heart health: Omega-3 can help reduce the risk of heart disease. They also reduce the triglyceride levels in the blood, lower blood pressure, reduce the risk of blood clots and improve blood vessel health.
- brain health: DHA is an important component of the brain and the retina of the eye. It plays a crucial role in the brain development of infants. In adults, adequate intake of DHA can help reduce the risk of dementia and mental decline.
- Anti-inflammatory: Omega-3 fatty acids have powerful anti-inflammatory properties. They can help relieve the symptoms of chronic inflammatory diseases such as rheumatoid arthritis and Crohn's disease.
- joint health: Omega-3 fatty acids are believed to help relieve the symptoms of arthritis by reducing stiffness and joint pain.
- Improving your 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 for cell functions and the immune system
Omega-3 fatty acids play an important role in numerous cellular functions. They are part of cell membranes and influence their function, including the transmission of signals between cells.
In addition, they play an important role in the immune system. They can modulate the immune response and reduce inflammatory reactions, which is particularly important in autoimmune diseases and chronic inflammations is important. How exactly the Omega 3 fatty acids affect the immune system However, it is not yet fully understood how this works.
The effect in the human body
Omega-3 fatty acids are essential for several important functions in the body. They contribute significantly 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 involved in blood clotting, for example.
- regulation of blood lipids: 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 structure of the cell membrane.
- Avoiding chronic inflammation: They help prevent chronic inflammatory processes in the body and can Inflammaging influence.
- Skin and hair care: Omega-3 fatty acids provide skin and hair with moisture and elasticity.
Promote the conversion into long-chain omega-3 fatty acids
Plant sources of omega-3 fatty acids, such as linseed, walnut and hemp oil, contain the short-chain alpha-linolenic acid (ALA). Although ALA has health-promoting properties, it is also important long-chain omega-3 fatty acids to consume, since many of the health benefits are due to these forms.
The human body can convert ALA into 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, inhibit the conversionThis is because omega-3 and omega-6 fatty acids require the same enzymes for their metabolism, with the former often at a disadvantage.
To increase the conversion rate, it can therefore be helpful to reduce the consumption of omega-6 rich oils. However, there are other factors that can affect the conversion rate.
sources of omega-3 fatty acids
Omega-3 fatty acids are found in a variety of foods, both animal and plant
Animal sources
- Fish: Fatty sea fish such as salmon, mackerel and herring are particularly rich in EPA and DHAFreshwater 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, albeit in smaller amounts.
Plant sources
- linseed oil and linseed: They are an excellent source of ALA. Flaxseed 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 flax seeds 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
Taking omega-3 supplements may be useful in certain situations, especially when it is difficult to get sufficient amounts of omega-3 fatty acids through your diet. In Germany, approximately 80% of people do not consume enough of these important fatty acids through their diet.
Possible reasons for supplementation
- diabetes: In case of diabetes, taking in combination with vitamin E and others antioxidants (e.g. astaxanthin, OPCs) can be beneficial.
- vegan diet: Most plant sources contain the short-chain alpha-linolenic acid (ALA). Although this also has some health benefits, most studies have been conducted with eicosapentaenoic acid (EPA). This can also be taken vegan as algae oil.
- Omega 3 Index: Before supplementing, you can have the Omega 3 Index determined. This measures the Concentration of EPA and DHA in the red blood cells. Experts like Dr. Peter Attia recommend keeping the Omega 3 index between 8 and 12%. If your index is below this, supplementation could be an option.
Tips for choosing a good Omega-3 supplement
- Quality: Pay attention to the quality of the product. It should be pure and free of impurities (especially heavy metals).
- dosage: The dosage should be tailored to your individual needs. As a rule, a daily dose of about 250-500 mg EPA and DHA is recommended for healthy adults.If you read the studies more closely, then Most of the health benefits came from a higher EPA dose. Depending on the study, this was between 1000 and 2000mgHigher doses of preparations could therefore be beneficial in this case.
- dosage form: Omega-3 fatty acids are available in a variety of forms, 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, the fatty acids are offered as ethyl esters. These must be consumed with food, otherwise they are not absorbed. fish oil on the other hand, contains Omega 3 fatty acids, which can be consumed independently of meals.
Are there important things to consider when taking Omega-3 supplements?
The use of products containing omega-3 fatty acids requires careful consideration. only the total content of omega-3 fatty acids per daily dose, whereby there is no need to differentiate between ALA, EPA and DHA. This makes comparing food supplements difficult. Unless the product is explicitly advertised as "contains DHA" - in this case the DHA content must be stated in the nutritional table.
Taking dietary supplements can cause side effects and interactions, although unlike medicines, these do not have to be stated. Products containing 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 doses of 2 g per day or more, a warning is required stating that the amount of 5 g per day must not be exceeded. However, it has been found that the available data are insufficient to establish a maximum permissible intake of omega-3 fatty acids (DHA, EPA, DPA, individually or combined) for specific 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 can make blood sugar control more difficult and impair the immune system, which can lead to an increased susceptibility to infections, especially in the elderly. If an infection is present, additional omega-3 fatty acid supplementation should therefore only be given after consulting a doctor.
Increased LDL due to supplementation?
In some studies, taking DHA alone or in combination with EPA resulted in increased LDL cholesterol levels, which is particularly problematic in certain lipid metabolism disorders.So what does that mean? LDL should actually be as low as possible for the health of our blood vessels?
The question is not quite so simple to answer, but there are several reasons why DHA and EPA have led to increased LDL in some studies. Firstly, it seems to be due to the dosage. In some studies, very high amounts of up to 6g daily Secondly, Omega 3 fatty acids do not increase the amount of LDL produced, but seem to have an effect on the LDL receptor so that less LDL can be taken up from the blood into the cell. And thirdly, is there a question of whether this is a bias, since these results occurred in patients who already had very high triglyceride and LDL levels.
Special care is required when taking medication at the same time. For example, the use of high-dose omega-3 fatty acid products can enhance the effect of anticoagulant drugs such as acetylsalicylic acid (ASA).
Can omega-3 fatty acids be harmful?
Previous research suggested limited cardiovascular benefits from omega-3 fatty acids. These results led to the approval of drugs containing omega-3 fatty acids in a daily dose of 1 gram for secondary prevention after a heart attack. However, a review of these data by the Committee for Medicinal Products for Human Use of the European Medicines Agency (EMA) has concluded 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 may increase the risk of atrial fibrillation, a type of heart rhythm disorder, in people with existing heart disease or risk factors, depending on the dose. The risk was greatest at the highest dose tested in the studies, 4 grams per day. For this reason, the Federal Institute for Risk Assessment Especially people with existing or impending heart disease should only take preparations containing omega-3 fatty acids, such as dietary supplements, after consulting a doctor, especially if they are to be taken over a longer period of time.
Omega 3 and heart health – partly contradictory study results
Omega 3 fatty acids have been tested in many different studies for their health benefits tested. Two of the largest studies are the REDUCE-IT and the STRENGTH Study. While the former still has a 25% risk reduction for cardiovascular events The STRENGTH study could not confirm this. Instead, it found that too high concentrations of omega 3 fatty acids increase the risk of atrial fibrillation. So what is true?
The question is not easy to answer. The studies are all structured differently, and dosages, patient population, duration and outcome are defined differently.If you look at the meta-analyses (i.e. the summary of many large studies), then you can see a trend:
Omega 3 fatty acids can definitely improve heart health!
With the help of the Omega 3 Index one can determine much more precisely 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 doses and pre-existing heart conditions. Especially with known atrial fibrillation, It is better to consult your trusted doctor again.
