Omega-3 fatty acids are essential fats that play numerous critical roles in human health, primarily supporting the cardiovascular, neurological, and immune systems.
There are three main types of omega-3 fatty acids:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
Each type has unique benefits, but EPA and DHA, in particular, are the most bioactive and provide the majority of the health benefits associated with omega-3s. Many of these health benefits are offsetting the impact of ageing.
Heart Health
- Lowering Blood Pressure: Omega-3s can help reduce blood pressure in people with hypertension, as they help relax and dilate blood vessels.
- Reducing Triglycerides: They can decrease triglyceride levels in the blood, reducing the risk of heart disease.
- Preventing Plaque Buildup: Omega-3s help prevent plaque from hardening and narrowing the arteries (atherosclerosis), thereby lowering the risk of heart attack and stroke.
- Reducing Heart Rhythm Disorders: They can stabilize heart rhythm and reduce the risk of arrhythmias (irregular heartbeat), which is beneficial for people with heart disease.
Brain and Cognitive Function
- Supporting Brain Development: DHA (docosahexaenoic acid), a type of omega-3, is a key structural component of the brain and retina, making it essential for brain and vision development in infants.
- Cognitive Health and Memory: Omega-3s support cognitive functions, including memory and learning. DHA, in particular, plays a role in the plasticity of neural membranes, which is crucial for brain cell communication.
- Mental Health: Omega-3s are thought to help manage symptoms of depression, anxiety, and possibly other mental health conditions by influencing neurotransmitter pathways and reducing inflammation in the brain.
Anti-inflammatory Effects
- Omega-3s reduce the production of molecules and substances linked to inflammation, such as eicosanoids and cytokines. This is particularly beneficial for those with chronic inflammatory conditions, like arthritis, inflammatory bowel disease, and autoimmune diseases.
- They may help reduce joint pain and stiffness in people with rheumatoid arthritis and decrease the need for anti-inflammatory medications.
Eye Health
- DHA is highly concentrated in the retina, where it supports visual development and function. Adequate intake of omega-3s can lower the risk of macular degeneration, a common eye disease that can cause vision impairment and blindness in older adults.
Skin Health
- Omega-3s help manage oil production in the skin, maintain hydration, and reduce the risk of acne and premature aging. They can also reduce the severity of dermatitis and other inflammatory skin conditions.
Immune Function
- Omega-3s can help support immune function and may reduce the risk of chronic diseases by reducing systemic inflammation. They may also improve the body’s response to infections and lower the risk of conditions driven by chronic inflammation, like cardiovascular disease.
But you only get these benefits if you consume the right type of food
- ALA (alpha-linolenic acid): Found in plant sources such as flaxseeds, chia seeds, and walnuts.
- EPA (eicosapentaenoic acid): Found in marine sources like fatty fish (salmon, mackerel, sardines), fish oil, and algae.
- DHA (docosahexaenoic acid): Found in marine sources like fatty fish (salmon, mackerel, sardines), fish oil, and algae.
The general guidelines is eat two portions of fish a week, with one being an oily fish like salmon.
The alternative or back up option is to take an Omega-3 supplement.
Your not guaranteed to get the Omega-3 even if you eat the right food and take the supplements
1. Poor Bioavailability in some supplements: Many omega-3 supplements are in the form of omega-3 triglycerides or ethyl esters, which are less efficiently absorbed by the body than the phospholipid form found in fatty fish. This can reduce the effectiveness of supplements in delivering sufficient DHA and EPA to meet your needs.
?2. Insufficient dosages in common supplements: A lot of over-the-counter omega-3 supplements contain low doses of DHA and EPA, often under the levels recommended for optimal health.
?3. Diminished Omega-3 content in modern food: Modern farming and fishing practices have led to a decline in omega-3 content in many foods, especially in farmed fish, which are often lower in DHA and EPA than wild-caught varieties. Additionally, the typical Western diet, which is rich in processed foods and omega-6 fatty acids, can interfere with the proper balance of omega-3s, making it harder to obtain sufficient amounts from food alone.
How do you get enough essential Omega-3?
You have to make a conscious effort to consume it as the food groups that deliver it are limited.
- For ALA you need a tablespoon of flaxseed, chai seed or walnuts daily.
- For EPA and DHA, adults require 250–500 mg per day which is 1,750 to 3,500mg a week. A typical 3.5-ounce (100-gram) serving of salmon provides approximately 1,000–2,500 mg of combined EPA and DHA, depending on whether the salmon is wild-caught or farmed. Therefore plan to eat 2 portions a week, like the guidelines say.
- If you don't like fish or struggle to eat it regularly take a high quality supplement that has been stabilised with antioxidants to improve the delivery of EPA and DHA.
The health benefits of Omega-3 are significant so if you want an easy and effective boost to your health and performance, build a healthy habit about consuming enough Omega-3. The bang for the effort is worth it.
Health Coach | Functional Training Specialist | Helping People Take Control of Their Health & Wealth
4 个月It’s so important that this information gets to the general public. The information here is well researched , accurate and informative. Omega 3s are the most researched nutrient on the planet and yet still not fully understood by the wellness industry on its importance. This in my opinion is due to the supplement industry not understanding the effect of losing the polythenals during the extraction process.