The fact that omega-3 fatty acids have healthy effects on our bodies is no longer a well-kept secret. The extensive range of positive properties of these essential fatty acids has been scientifically well researched and has attracted the interest of many nutrition-conscious people. From boosting heart health to improving brain function, in this article we'll take a closer look at five essential effects of omega-3s. Find out how healthy they really are and what you need to bear in mind when taking omega-3 - hint: the ratio between omega-3 and omega-6 is particularly important. We reveal why!
What is Omega-3?
Omega-3 belongs to a group of essential fatty acids that are essential for the proper functioning of the body, which we will discuss below. As the body cannot produce omega-3 itself, it must be obtained from food.
Omega-3 fatty acids are obtained from various natural sources, mainly from marine organisms and certain plants. There are three main types of omega-3 fatty acids that play a role in the diet: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are mainly derived from marine sources, and alpha-linolenic acid (ALA), which is mainly found in plant sources.
Marine sources (EPA and DHA):
EPA and DHA are particularly abundant in oily fish such as salmon, mackerel, herring and tuna. These fish feed on algae, which produce the omega-3 fatty acids. People can therefore obtain EPA and DHA either directly from fish, fish oil or algae oil. The fatty acids are extracted, purified and sold in the form of capsules or liquid preparations.
Vegetable sources (ALA):
ALA is abundant in plant foods such as linseed, chia seeds, walnuts and hemp seeds. These seeds are the main sources of plant-based omega-3 fatty acids. The human body can convert ALA into EPA and DHA to a limited extent, but this conversion is relatively inefficient. A plant-based diet rich in ALA can nevertheless contribute to health.
Omega-3 effects: What is omega-3 good for?
Omega-3 fatty acids are essential building blocks in the body that work in many ways. They are an integral part of cell membranes, have strong anti-inflammatory properties and regulate a number of important metabolic processes in our organism. They are therefore important for reducing chronic inflammation, which is associated with many health problems.
1. Promotion of heart health:
One of the best-known effects of omega-3 fatty acids is their positive effect on the cardiovascular system. They help to regulate blood pressure, lower cholesterol levels and reduce inflammation. Studies have shown that regular consumption of omega-3 fatty acids can reduce the risk of heart disease, strokes and heart attacks. (1)
2. Anti-inflammatory effect:
Chronic inflammation is linked to many health problems, including arthritis, diabetes and even cancer. Omega-3 fatty acids are known for their anti-inflammatory properties. They can help reduce inflammation in the body by inhibiting the production of pro-inflammatory molecules. These properties can not only help to relieve acute inflammation, but also protect against chronic disease in the long term. (2) There is evidence that omega-3 supplementation may even help to alleviate inflammatory processes caused by exercise (such as muscle soreness) and thus aid muscle recovery. (3)
3. Improvement of brain function:
Omega-3 fatty acids are essential for the optimal functioning of the brain. The omega-3 fatty acid DHA in particular is an important component of the cell membranes in the brain and plays a crucial role in neuronal communication. Studies have shown that an adequate intake of omega-3 fatty acids during pregnancy and early childhood can promote brain development and cognitive function in children. (4) But omega-3 fatty acids can also reduce the risk of neurodegenerative diseases such as Alzheimer’s and dementia in adulthood. (5)
4. Support for eye health:
The omega-3 fatty acid DHA is an essential component of the retina in the eye. Studies have shown that the intake of omega-3 fatty acids through food or supplements can promote eye health and reduce the risk of age-related macular degeneration. Omega-3 fatty acids are also important for the overall moisturisation of the ocular surface and can help with dryness and irritation. (6)
5. Regulation of mood and mental health:
Omega-3 fatty acids can also have a positive impact on mental health. Studies have shown that omega-3 supplements can help reduce symptoms of depression and anxiety disorders. However, the optimal dosage and ratio of EPA to DHA depends on the condition. The most effective supplements appear to contain at least 60% EPA to DHA ratio. (7)
Current research shows that the effects of omega-3 fatty acids on health are impressive and diverse. From supporting heart health to improving brain function and regulating mood, these essential fatty acids offer a wide range of benefits. The best sources of dietary omega-3 fatty acids are oily fish, flaxseed, chia seeds and walnuts. Supplements can also be a useful option. However, remember to consult a health professional before taking any supplements, especially for disease prevention and treatment.
Ratio of omega-3 to omega-6: What many people don't realise
Omega-6 fatty acids are a group of polyunsaturated fatty acids that are also essential for the human body. Omega-6 fatty acids include linoleic acid (LA) and arachidonic acid (AA). These fatty acids are found in many vegetable oils such as sunflower oil, corn oil, soya oil and grape seed oil as well as in nuts and seeds.
Both omega-3 and omega-6 fatty acids are very important for our health. However, it is good to know that the two types of fatty acids are involved in the production of opposing metabolic products that have different functions. The ratio between omega-3 and omega-6 is crucial: a healthy diet contains a balanced ratio of omega-3 and omega-6 fatty acids. Omega-3 fatty acids have an anti-inflammatory effect, while some omega-6 fatty acids are precursors of eicosanoids – a hormone-like substance that is involved in inflammatory processes in the body, amongst other things.
The ideal ratio of omega-3 to omega-6 is often recommended to be between 1:1 and 1:4. In the modern diet, many people tend to consume more omega-6 fatty acids as they are abundant in many vegetable oils and processed foods. An unbalanced ratio of omega-6 to omega-3, especially when heavily in favour of omega-6 fatty acids, has long been associated with inflammatory processes in the body and an increased risk of various health problems. However, as an insufficient intake of omega-6 is associated with negative effects, researchers recommend not limiting the intake of omega-6, but instead consuming more omega-3. It is considered important to favour healthy sources of omega-6. Good examples of this are sunflower seeds, pumpkin seeds and walnuts. (8)
Frequently asked questions about omega-3
The recommended daily amount of omega-3 fatty acids can vary depending on age, gender and individual health goals. However, experts generally recommend an average intake of at least 250 to 500 milligrams of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) combined per day for adults.
It is important to note that individuals with certain health conditions or needs, such as pregnant women or those at high risk for heart disease, may require a higher intake of omega-3 fatty acids.
If fish consumption is limited or certain dietary preferences exist, supplements may also be considered. However, it is always advisable to consult a health professional before taking supplements to ensure you are getting the right dosage for your individual needs.
The length of time it takes for omega-3 fatty acids to work in the body can vary from person to person and depends on several factors, including individual health, dietary habits and underlying conditions. Some people may notice short-term effects such as improved mood or a reduction in inflammation after just a few weeks, especially if they are taking omega-3 fatty acids in higher doses or had previously ingested too little omega-3. Long-term health benefits, such as better heart health, improved brain function or a reduced risk of degenerative diseases, usually require a continuous intake of omega-3 fatty acids over longer periods of time, often for several months or years.
Omega-3 fatty acids can be taken at different times of the day depending on personal preference, lifestyle and your health goals. Some general recommendations are:
1. Take with a meal: It is often recommended to take omega-3 fatty acids during a meal. This can help to optimise the absorption of the fatty acids.
2. Spread evenly throughout the day: If you are taking higher doses of omega-3 fatty acids, it may be useful to take them throughout the day rather than consuming them all at once. This can help to maintain a constant level of fatty acids in the body.
3. Consistency: The long-term intake of omega-3 fatty acids is often more important than the exact time of intake. Consistency, as with many other nutrients, is the key to reaping the long-term health benefits.
The choice between omega-3 from fish oil and algae oil depends on several factors, including personal dietary preferences, ethical considerations, health goals and possible allergies. Fish oil is an excellent source of the omega-3 fatty acids EPA and DHA – however, this option is not the most environmentally friendly due to overfishing and there is a risk that the fish oil may be contaminated with heavy metals. Algae are generally less polluted and provide a plant-based source of omega-3, especially DHA.
(1) eClinicalMedicine: Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis
(2) Journal of the American College of Nutrition: Omega-3 fatty acids in inflammation and autoimmune diseases
(3) Journal of Sports Science and Medicine: The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise
(4) Nutrients: The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders
(5) Nutrients: Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements
(6) Harvard Health Publishing: Omega-3 for your eyes
(7) Harvard Health Publishing: Omega-3 for fatty acids for mood disorders
(8) Harvard Health Publishing: No need to avoid healthy omega-6 fats