In this article we will take a closer look at omega-3 fatty acids. We explain their definition and scientific background, examine the different types and explain why they are so important to our health.
What is Omega-3?
Omega-3 fatty acids are a type of polyunsaturated fats that are vital to the human body. They are considered “essential” fats because our body cannot produce them itself and we therefore have to get them through food.
Scientifically speaking, they consist of long-chain carbon atoms connected to each other 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 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 critical for brain health and visual function.
Briefly summarized. ALA is the shortest form of omega-3 fatty acids. Adding more molecules and double bonds creates EPA. 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-3s can help reduce the risk of heart disease. They do this by lowering triglyceride levels in the blood, lowering blood pressure, reducing the risk of blood clots and improving 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 development of infant brains. In adults, adequate DHA intake may help reduce the risk of dementia and mental decline.
- Anti-inflammatory: Omega-3 fatty acids have strong anti-inflammatory properties. They can help relieve 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 mood: Some studies have shown that omega-3 fatty acids can help relieve 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 part of cell membranes and influence their function, including the transmission of signals between cells.
In addition, they play an important role in immune defense. They can modulate the immune response and attenuate inflammatory reactions, which is particularly important in autoimmune diseases and chronic inflammation . However, exactly how the 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 contribute significantly to our general 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 e.g.b involved in blood clotting.
- 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.
- Avoidance of chronic inflammation: They help to prevent chronic inflammatory processes in the body and can influence Inflammaging .
- Skin and hair care: Omega-3 fatty acids provide skin and hair with moisture and elasticity.
Promote conversion into long-chain omega-3 fatty acids
Plant sources of omega-3 fatty acids, such as linseed, walnut and hemp oil, contain short-chain alpha-linolenic acid (ALA ). Although ALA has health-promoting properties, it is also important to consume long-chain omega-3 fatty acids since many of the health benefits come from 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 conversion. This is because omega-3 and omega-6 fatty acids require the same enzymes to metabolize them, 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 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-based
Animal sources
- Fish: Oily 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, albeit in smaller quantities.
Plant sources
- Flaxseed oil and flaxseed: 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 source.
- Hemp oil: It contains around 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 dietary supplements can be useful in certain situations, especially if it is difficult to obtain sufficient amounts of omega-3 fatty acids through your diet. In Germany, around 80% of people do not consume enough of these important fatty acids in their diet.
Possible reasons for supplementation
- Diabetes: If you have diabetes, you can take in combination with vitamin E and other antioxidants (e.g. b Astaxanthin, OPCs) may be beneficial.
- Vegan diet: Most plant sources contain short-chain alpha-linolenic acid (ALA). Although this also has some health benefits, most studies have been carried out with eicosapentaenoic acid (EPA). This can also be supplied vegan as algae oil.
- Omega 3 Index: Before supplementation 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 are in favor of 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. Typically, a daily dose of around 250-500 mg of EPA and DHA is recommended for healthy adults. If you read the studies more closely, most of the health benefits came from a higher dose of EPA. Depending on the study, this was between 1000 and 2000mg. Higher-dose preparations could be advantageous here.
- Dosage form: Omega-3 fatty acids are available in various dosage 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. You have to take these with your food, otherwise they won't 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 products containing omega-3 fatty acids requires careful consideration. When labeling the product, only the total content of omega-3 fatty acids per daily dose should be mentioned, although there is no need to differentiate between ALA, EPA and DHA. This makes comparing 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, even if, unlike medicines, these do not have to be reported. Products with up to 5 g EPA and DHA (together) or 1.8 g of EPA (single) per day was assessed as safe for adults by the European Food Safety Authority in 2012. For dosages of 2 g per day or more, a warning is required that the amount of 5 g per day must not be exceeded. However, it was found that the available data are not sufficient to establish a maximum permissible intake of omega-3 fatty acids (DHA, EPA, DPA, individually or combined) for certain population groups.
Higher doses can make the blood thinner, 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 difficult and impair the immune system, which can lead to increased susceptibility to infections, especially in the elderly. If there is an existing infection, additional omega-3 fatty acids should only be given after consulting a doctor.
Increased LDL through supplementation?
In some studies, taking DHA alone or in combination with EPA resulted in increased LDL cholesterol levels, which is particularly is problematic in certain lipid metabolism disorders. What does that mean? LDL should actually be as low as possible for the health of our vessels?
The question is not that easy 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 doses of up to 6g daily were given. Secondly, the omega 3 fatty acids do not increase the amount of LDL produced, but rather appear to affect the LDL receptor , so that less LDL is released from the blood into the cell can be absorbed. And third is the question of whether this is a bias, since these results occurred in patients who already had very high triglyceride and LDL levels.
Particular caution is required when taking medication at the same time. For example, the use of high-dose omega-3 fatty acid products can increase the effect of anticoagulant medications such as acetylsalicylic acid (ASA).
Can omega-3 fatty acids be harmful?
Previous research has 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) 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 a dose-dependent manner in people with existing heart disease or associated risk factors. 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 advises people with existing or impending heart disease to only use preparations containing omega-3 fatty acids, such as dietary supplements, after consulting a doctor to be taken, especially if they are to be taken over a longer period of time.
Omega 3 and heart health – sometimes 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 resulted in a risk reduction of 25% for cardiovascular events , the STRENGTH study was unable to confirm this. Instead, it was found that excessive concentrations of omega 3 fatty acids increase the risk of atrial fibrillation. So what's true??
The question is not that easy to answer. The studies are all structured differently, 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 you 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 previous heart disease. Especially if you know atrial fibrillation, it is better to consult your trusted doctor again.
