Importance of Omega-3 Fatty Acids in Our Body
We’ve probably all heard of omega-3 fatty acids. But how well do we really know what they are and why we need them?
Omega fatty acids are necessary because they are the building blocks of cell membranes. They reduce inflammation, support cardiovascular health, brain and eye development and health. Omega fatty acids also play a role in the normal functioning of the skin and immune system. A lack of omega fatty acids can start to cause problems in all of these areas, causing, for example, a higher risk of inflammation and heart disease, weakened immunity, and concentration and memory problems. These are just a few of the problems that can plague the body when omega fatty acids are lacking.
If fish is not a weekly guest on your dinner table and omega supplements have not found their way to your shelf, it is worth reading this article especially carefully.
What is omega-3, also known as fish oil
The main groups of omega fatty acids are omega-3 and omega-6. They are both essential fatty acids, which means that the body cannot produce them in sufficient quantities and we use food or supplements as a source. The best-known and main source of omega-3 is fish and fish oil, which is why they are often used interchangeably.
The main representatives of omega-3 fatty acids are:
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Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are found in fish, fish and krill oil.
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Alpha-linolenic acid (ALA), which is found in vegetable oils (such as flaxseed, soybean and rapeseed oil).
DHA and EPA are initially synthesized by microalgae at the beginning of the marine food chain, not by fish. As microalgae move up the food chain, fish acquire omega-3 fatty acids and accumulate them in their tissues. So a big thank you to microalgae!
The body can synthesize EPA and DHA from ALA to a small extent (less than 15%), but it is more efficient to get them directly from food or supplements.
Benefits of omega-3
To understand how important omega-3 is for our body, I would like to point out that it is an important component of the membranes that surround EVERY CELL in the body. This fact alone is thought-provoking. DHA levels are particularly high in the retina of the eye, the brain, and sperm cells. Omega-3 fatty acids provide calories to provide the body with energy and have many functions in the heart, blood vessels, lungs, immune system, and the network of hormone-producing glands, or endocrine system. Let’s take a closer look at how omega-3 supports our body.
Omega-3 fatty acids help prevent cardiovascular disease by lowering triglyceride levels, reducing the risk of irregular heartbeats (arrhythmias), and slowing the formation of plaque in the arteries. They also have anti-inflammatory properties. Sounds good!
Omega-3 fatty acids, especially DHA, help maintain the flexibility and integrity of brain cell membranes, which in turn contributes to memory and learning. Adequate omega-3 intake may also improve blood flow to the brain, support cognitive function, and slow age-related cognitive decline.
Omega-3 fatty acids, especially EPA and DHA, contribute to joint health by reducing inflammation and protecting cartilage, potentially slowing cartilage breakdown.
Omega-3 acts as a balancer for the immune system: it inhibits excessive inflammation, calms overreacting immune cells, while supporting cell cleansing and tissue repair.
Omega-3 and skin diseases. Research shows the positive effects of omega-3 consumption in several skin diseases:
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Psoriasis - reduces inflammation, skin thickening and immune cell overabundance.
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Atopic dermatitis (eczema) - relieves itching and inflammation, reduces IgE levels and the activity of allergic cells.
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Inflammation caused by UV radiation - reduces swelling and cell damage after sunburn.
Omega-3 rich foods
So what foods should you choose from the store to get the most omega-3 fatty acids?
The pet name for omega-3, fish oil, gives a good clue, because fish is the best source. If you add fish roe, mackerel, and anchovies to your weekly grocery list, you're on the right track. Come and take a look at food rich in omega-3 below:
What is omega-6
When talking about omega fatty acids, you have certainly heard the word omega-6. But let's get to know omega-6 better.
Omega-6 is an essential fatty acid, meaning that the body cannot produce it itself and we must get it from food.
The main representatives of omega-6 fatty acids are:
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Linoleic acid (LA) is also essential, found in vegetable oils.
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Arachidonic acid (AA) - synthesized from linoleic acid.
Benefits of omega-6
Omega-6 is an essential fatty acid, meaning that the body cannot produce it itself and we must get it from food. It is important to remember that in sufficient but modest amounts, it has several benefits for our body:
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Protects the cardiovascular system.
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Helps to maintain normal blood cholesterol levels. The beneficial effect occures when 10 g of LA is consumed per day.
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It is important as a component of cell membranes and for the functioning of metabolic processes.
How much omega-6 to consume per day?
The European Food Safety Authority (EFSA) considers the recommendation for omega-6 (mainly linoleic acid, LA) to be more of a minimum level that should be consumed daily to support cardiovascular health and meet the body's needs. EFSA believes that at least 4% of the daily energy intake should come from omega-6 consumption (or about 8–12 g per day).
Omega-6 fatty acids are found in highly concentrated form in vegetable oils, nuts and seeds. Take a closer look below:
Omega-9 and its benefits
Let's take a look at how omega-9 is involved. Unlike omega-3 and omega-6 fatty acid, the body can synthesize omega-9 to some extent. The best-known omega-9 is oleic acid, which is found in abundance in olive oil, for example.
Omega-9 is a friend to our health because:
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Omega-9 helps reduce “bad” LDL cholesterol levels and increase “good” HDL cholesterol. This can reduce the risk of cardiovascular disease and improve circulation.
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Studies show that oleic acid has anti-inflammatory properties that can relieve chronic inflammation and support the immune system.
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Omega-9 can improve insulin sensitivity and glucose balance, thereby reducing the risk of type 2 diabetes.
Oleic acid is one of the key compounds that explains why the Mediterranean diet is so beneficial for health.
How much omega-9 to consume per day?
EFSA has not set specific daily reference values for omega-9, as the body can synthesize them itself and they do not carry any established health claims or risks. However, EFSA recommends that the total fat intake should be set at 20–35% of daily energy intake, with monounsaturated fatty acids (including omega-9s) being part of a healthy fat intake. The main sources of omega-9 in food are vegetable oils, nuts and seeds.
Let's look at some good sources of omega-9 in the diet:
Regular versus high oleic oil. If your keen eye noticed that some oils have high oleic and others don't, there's a very good reason for that. The main difference between the two lies in their fatty acid composition, with high oleic oils containing a much higher amount of oleic acid (70-85%) and less linoleic acid than regular oils. This provides high oleic oils with better oxidative stability, making them more heat-resistant and suitable for use at high temperature. High oleic oils are considered to be more heart-friendly due to the positive effect of oleic acid on cholesterol levels.
The balance of omega-3, 6 and 9
Omega-3 and omega-6 compete in the body for the same enzymes that produce signaling molecules that regulate inflammation, blood vessel constriction and platelet aggregation. Omega-3 helps balance inflammatory processes, while omega-6 tends to promote inflammation and blood clotting reactions. Balance between the consumption of these fatty acids can affect the development of chronic diseases (e.g. cardiovascular diseases, cancer). Omega-9 also helps balance inflammatory processes and is therefore also recommended for health reasons.
But what does the balance of these fatty acids in the body actually mean? When talking about the balance of omega fatty acids, the focus is on the balance of omega-6 and 3, because omega-9 is not essential- the body can produce it itself. Evolutionarily, the ratio of omega-6 to omega-3 fatty acids in the diet was about 1:1. In today's Western diets, this ratio is significantly higher (15–17:1), because we eat too much omega-6 and too little omega-3. Generally, a healthy balance of omega-6 and 3 is recommended at 1:1 to 4:1.
How to choose omega-3 / fish oil supplement
Omega-3 supplements are available in a wide range in pharmacies, grocery and online stores. There are some very important criteria to consider when choosing this supplement.
Quality and purity
It is important to monitor omega-3 supplement quality. High-quality omega-3 means that it is pure, stable and well-absorbed. But what exactly does this mean?
Oxidative stability. EPA and DHA are very sensitive to oxidation and must be stored away from light, oxygen and heat (e.g. in dark capsules, airtight packaging). To protect the product and extend its shelf life, antioxidants are added to the product - most often vitamin E and vitamin C.
Processing method. Microencapsulation (powder encapsulation using starch, gelatin, vegetable gums) helps protect omega-3 from heat, light and oxygen and extends shelf life.
Pure composition. The purity of omega-3 sources depends primarily on the aquatic environment in which the fish lives and how high it is in the food chain. The larger and older the fish, the more mercury, dioxins and other environmental toxins accumulate in its tissues. Small and short-lived fish such as anchovies, sardines, herring, mackerel (small Atlantic or Norwegian mackerel, not king mackerel) and salmon (especially wild, Atlantic salmon) contain fewer heavy metals.
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Bioavailability, or how well the body can digest, absorb, and transport omega-3 fatty acids into the bloodstream and into cells. Omega-3 fatty acids are better absorbed when consumed with foods containing fat. Oxidized omega-3s are also less bioavailable and effective and can be more likely to damage cells.
Contains sufficient EPA and DHA. It is generally recommended that healthy adults consume at least 250–500 mg of EPA and DHA combined per day.
EPA and DHA content and how much to consume
So what should you look for when making a choice to ensure that the supplement you are buying is actually beneficial?
When choosing omega-3 supplement, it is extremely important to monitor the content of EPA and DHA in the product, because the positive effects of these fatty acids only appear when a certain amount is consumed daily. What amounts are we talking about?
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DHA helps maintain normal vision and brain function when 250 mg of DHA is consumed daily.
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EPA and DHA contribute to normal heart function in adults when 250 mg of EPA and DHA are consumed daily.
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DHA and EPA help maintain normal blood pressure in adults when 3000 mg of EPA and DHA are consumed daily.
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DHA and EPA contribute to the maintenance of normal blood triglyceride levels in adults when consuming 2000 mg of EPA and DHA per day.
The total daily intake of EPA and DHA should not exceed 5000 mg (5g).
From the above, it is logical to conclude that in order to experience the beneficial effects of the omega-3 fatty acids EPA and DHA, it is important to consume at least 250 mg per day. However, this is the absolute minimum. In general, healthy adults are recommended to consume at least 250-500 mg of EPA and DHA combined per day.
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Higher doses of EPA and DHA are recommended for several health conditions. For example, people with coronary heart disease and at risk of heart attack are recommended to take up to 1000 mg of EPA and DHA per day. In addition to the above, higher amounts of EPA and DHA are necessary for the following health conditions:
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Pregnancy and fetal development - omega-3 is necessary for the development of the brain, vision and immunity of the fetus and child.
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Various cardiovascular diseases - omega-3 reduces inflammatory markers, improves blood vessel elasticity and may stabilize atherosclerotic plaques. For example, EPA and DHA may reduce the risk of recurrent infarction or sudden death after a heart attack.
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People with Alzheimer's disease and early cognitive impairment - to support brain function and reduce inflammation.
But how much omega fatty acids is safe to consume? In a 2012 article published by the European Food Safety Authority, European scientists state that there is insufficient data to set a firm upper limit for DHA or EPA intake. However, scientists estimate that long-term safe intakes of up to 5,000 mg (5g) of EPA and DHA per day are safe because :
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it does not increase the risk of bleeding
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it does not affect blood sugar balance, immunity, or oxidative stress, as long as the fats are stable
The role of omegas during pregnancy and in infant development
Omega-3 fatty acids, especially DHA, are important throughout pregnancy, supporting both maternal health and fetal growth. DHA accumulates in the fetal brain and retina, supporting eye and brain development. DHA accumulation in the retina is complete by birth, while accumulation in the brain continues for the first two years after birth.
Studies also show that omega-3 fatty acids, especially DHA, reduce the risk of preterm birth (birth <37 weeks) by 11%, early preterm birth (<34 weeks) by 42%, and low birth weight.
EFSArecommends consuming an additional 100–200 mg of DHA per day during pregnancy, in addition to the minimum daily intake of 250 mg of DHA and EPA for adults.
The importance of omega fatty acids, especially DHA and EPA, in supporting our health cannot be underestimated. They are contained in the membrane of every cell in our body. Omega fatty acids help maintain cardiovascular health; the immune system; and support eye and brain development and health. These are good enough reasons to rush to the grocery store and buy fatty fish, because it is the best source of the important omega-3 fatty acids EPA and DHA.
Links to sources:
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10 Foods High in Omega-6, and What You Should Know, healthline
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Ensuring safe food supplements in the EU, KOMISJONI MÄÄRUS (EL) nr 432/2012, 16.mai 2012
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Fish Oil Dosage: How Much Should You Take Per Day?, healthline
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The importance of the ratio of omega-6/omega-3 essential fatty acids, National Library of Medicine