Omega-3 fatty acids – where can we find them and what are their benefits?

It has long been known that Omega-3 fatty acids have an extremely beneficial effect on our health. From improving mental performance to promoting well-being and mood. Like Omega-6 and 9, Omega-3 acids are essential for the proper functioning of the body. But what does the term Omega-3 actually mean? What properties should we be aware of, and why should we ensure an adequate supply of these acids in our diet?

Omega-3 fatty acids

Essential fatty acids – what should you know about ALA, EPA and DHA?

Fatty acids are a family of organic molecules that play an active role in the production of lipids. In other words, fatty acids form fats that are used by the body as a source of energy. They play an important role in storing energy in the human body. In addition, these acids are used in the synthesis of lipids, especially phospholipids, which form the basis of cell membrane structure.

Omega-3s belong to the group of polyunsaturated fatty acids. What does this vague term mean? It refers to a group of compounds that are essential for our body. Since they are not synthesised by the human body, we must obtain them primarily from various food sources such as fish, algae, oils and plants.

Omega-3 acids include:

• Alpha-linolenic acid or α-linolenic acid (ALA) – this is the most common Omega-3 acid in our diet. It is found mainly in vegetable oils such as linseed oil, chia oil and hemp oil. ALA is a precursor to other Omega-3 acids, which means that our body can use it to produce EPA and DHA, although this conversion is usually inefficient;

• Eicosapentaenoic acid (EPA) – found mainly in oily fish and certain types of seaweed. EPA is known for its anti-inflammatory properties and is often used to treat conditions such as depression and cardiovascular disease;

• Docosahexaenoic acid (DHA) – like EPA, DHA is found mainly in oily fish and certain algae. It is essential for proper brain development and eye health.

The role of Omega-3 fatty acids in everyday life – how can they help?

Clinical studies and scientific literature over the years have described a number of advantages and health benefits associated with taking Omega-3 acids through diet or dietary supplements. What do Omega-3 acids help with? As it turns out, they affect almost all systems of the human body. Their use is helpful in the case of:

• Prevention of cardiovascular disease – regular consumption of omega-3 fatty acids is associated with a reduced risk of heart disease and complications. A number of clinical studies have demonstrated their benefits in preventing the risk of cardiovascular disease. The so-called ‘Mediterranean’ diet, enriched with plant-based Omega-3 fatty acids (ALA), promotes recovery in patients after a heart attack. In addition, these acids help lower high blood pressure in people with hypertension. They reduce triglyceride levels, especially in patients suffering from hypertriglyceridaemia;

• Improvement of cognitive functions – it has also been shown that Omega-3 deficiency causes a decrease in the overall level of fatty acids in the frontal cortex. This deficiency causes an increase in anxiety-related behaviours and limits the cognitive functions of the entire brain;

• Treatment of depressive and anxiety symptoms – Omega-3 deficiency is often associated with the simultaneous onset of depression and chronic anxiety. High levels of EPA Omega-3 fatty acids are associated with a reduction in depressive symptoms, especially in older people and those suffering from anxiety disorders;

• Reduction of inflammation – Omega-3 fatty acids appear to prevent the development of inflammation associated with obesity and the onset of diabetes. According to a number of clinical analyses, EPA and DHA fatty acids bind to receptors that inhibit the production of inflammatory molecules. In addition, omega-3s appear to be a helpful remedy for proper inflammatory response, pain management and rheumatoid arthritis.

• Prevention of AMD (age-related macular degeneration) – AMD is an eye disease that affects the central area of the retina. It is associated with the central area of the retina.

  Prevention of AMD (macular degeneration) – AMD is an eye disease that affects the central area of the retina. It is associated with progressive loss of central vision. Omega-3, and DHA in particular, has a preventive effect on the further progression of the disease, reducing its symptoms.

Omega-3 fatty acids – what are their properties?

Almost no other nutrient has been as well researched as omega-3 fatty acids. The precursor of omega-3 acids is alpha-linolenic acid (ALA), which must be supplied with food. The body synthesises other omega-3 acids from this compound, the best known of which are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to research, the conversion of ALA to DHA is relatively low.

Omega-3 fatty acids are essential for life in small amounts. They improve blood flow, inhibit blood clotting and lower blood pressure, have anti-inflammatory properties and have a positive effect on triglyceride metabolism. In addition to triglyceride levels, Omega-3 also balances HDL and LDL cholesterol levels.

Omega-3 properties also maintain the elasticity of cell membranes, including nerve cells. For this reason, they are particularly important for the development of the baby's brain during pregnancy and may apparently help prevent Alzheimer's disease. They are also essential for the production of tissue hormones and kidney function. Interestingly, omega-3 fatty acids also affect the immune system, strengthening it and reducing inflammatory processes throughout the human body.

Sources of omega-3 in the diet – where is it found?

Plant and animal products

In order for our body to make the best use of these high-quality fatty acids, they must be supplied with food. Which foods provide particularly high amounts of Omega-3 acids?

Plant sources of Omega-3 acids (ALA):

• Flaxseed
• Hazelnuts
• Chia seeds
• Vegetable oils such as walnut oil, rapeseed oil, linseed oil
• Spinach
• Flax seeds

Omega-3 fatty acids of animal origin (EPA) and (DHA):

• Algae
• Mackerel
• Sardines
• Salmon
• Cod liver
• Herring

What are the symptoms of Omega-3 deficiency in the body?

If you are unsure whether you are getting enough Omega-3, it is a good idea to have a blood test. Omega-3 deficiency can manifest itself in the following ways:

• Chronic fatigue
• Brittle nails
• Dry hair
• Weakened muscles
• Impaired memory
• Concentration problems
• Vision problems
• Excessive thirst with frequent urination

It should be noted that the possible symptoms of Omega-3 deficiency have less scientific basis than those observed for other vitamins and minerals. Symptoms may therefore vary significantly from person to person, and insufficient intake of Omega-3 fatty acids is not always the cause of the above-mentioned problems.

Should Omega-3 fatty acids be taken in the morning or in the evening?

It is recommended that the daily intake of Omega-3 fatty acids should be 0.5% of the daily calorie intake. For an adult with a daily intake of 2,400 kilocalories (kcal), this corresponds to 1.3 g of Omega-3 fatty acids per day, which is approximately one tablespoon of rapeseed oil.

When should Omega-3 fatty acids be taken? Although the time of day does not play an excessive role here, it is known that consuming Omega-3 in the evening, just before bedtime, contributes to increased regeneration of the body and improvement of a number of health factors. It is during sleep that the human body regenerates and uses the vitamins, minerals and health-promoting compounds acquired during the day for further development.

What should Omega-3 not be combined with?

Particular caution should be exercised when taking medicines with Omega-3 acids at the same time. For example, high doses of products containing Omega-3 fatty acids may increase the effects of anticoagulants such as acetylsalicylic acid or medicines for high blood pressure. Therefore, the use and dosage of products containing Omega-3 fatty acids should be considered carefully, for example by consulting your doctor.

Bibliography

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‘Combination of Omega 3 and Coenzyme Q10 Exerts Neuroprotective Potential Against Hypercholesterolemia-Induced Alzheimer's-Like Disease in Rats’ – G. I. Fouad, scientific journal Neurochemical Research, Springer, 2020.

‘Dietary Supplement Enriched in Antioxidants and Omega-3 Protects from Progressive Light-Induced Retinal Degeneration’ – C. Cercy et al., scientific journal PLoS One, PLoS, 2015.

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‘The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis’ – I. Kostoglou-Athanassiou, L. Athanassiou, P. Athanassiou, Mediterranean Journal of Rheumatology, GRSaPAoR, 2020.

‘The efficacy of omega-3 supplementation for major depression: a randomised controlled trial’ – G. Turecki et al., scientific journal The Journal of Clinical Psychiatry, Physicians Postgraduate Press, 2011.

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‘The role of omega-3 and micronutrients in age-related macular degeneration’ – G. Querques, E. H. Souied, scientific journal Survey of Ophthalmology, Elsevier, 2014.