Essential Omega-3s: A Quick Dive for Your Well-Being

Many people have heard that omega-3 fatty acids (Omega-3s) have health benefits. In this post, we will briefly discuss (1) what are Omega-3s, (2) some Omega-3s health benefits, (3) how to determine if you are getting enough Omega-3s, (4) Omega-3s rich foods, (5) Omega-3s supplements and (6) Marine Algae Omega-3 Supplements.

 

WHAT ARE OMEGA-3 FATTY ACIDS?

Omega-3s are essential nutrients that perform important functions in the human body. They are polyunsaturated fatty acids, which consist of double bonds in their chemical composition, and are widespread in nature. They are known as “good fats” and are composed of the following 3 groups:

• ALA (alpha-linolenic acid) is the short chain Omega-3s found in plants.
• DHA (docosahexaenoic acid) is a “marine Omega-3s” found in fish and marine algae.
• EPA (eicosapentaenoic acid) is also a “marine Omega-3s” found in fish and marine algae.

Omega-3s must be obtained from diet since the body cannot produce the amount of omega-3s needed to survive.  DHA and EPA are found primarily in fish and marine algae.¹ ALA is found in nuts, seeds, and vegetable oils, as well as some leafy green vegetables and grass-fed animal fats, such as grass-fed beef.  The body can turn some of the ALA obtained from food into EPA, and subsequently into DHA. However, this process provides just a small amount of EPA and DHA so dietary sources of DHA and EPA are essential.

 

OMEGA-3 HEALTH BENEFITS

Omega-3s are vital to cell function and interactions between cells. They provide the body with energy and are found in high concentrations in brain and eye cells.

Research suggests that a diet rich in Omega-3s may reduce the risk of or help combat:

• Cardiovascular disease, abnormal heart rhythm (arrhythmia), stroke, blood clots and other coronary artery disease. This works in part by lowering excess triglyceride levels, which would otherwise increase the risk of atherosclerosis.
• Inflammatory diseases such as Lupus, eczema and rheumatoid arthritis
• Cancer, especially colon and breast cancer
• Alzheimer’s disease and dementia
• Age-related macular degeneration (AMD).
• Insomnia and sleep disorders
• High blood pressure.
• Diabetes, by enhancing insulin sensitivity.
• More generally, Omega-3s appear to boost longevity based upon life expectancy studies between countries with and without Omega-3s rich diets. Some scientists, however, suspect these findings may be mere correlations rather than causal in nature.

There is ongoing research to investigate these and other possible benefits from Omega-3s.²

 

HOW TO DETERMINE IF YOU ARE GETTING ENOUGH OMEGA-3S

Given the benefits highlighted above, you may want to get a blood test that includes an Omega-3 index from laboratories such as OmegaQuant.³ The Omega-3 index will illustrate what percentage of fatty acids in your red blood cell membranes are made up of EPA and DHA.  The test results should optimally show a range of 8 to 12 percent.

Research indicates that an Omega-3 Index level of 8-12% is linked to better health.³ Many Americans have significantly lower results because the human body does not create the desired amount of Omega-3s, and the typical American diet consists of fast food and highly processed items that do not include many natural Omega-3 sources.⁴   Furthermore, vegetarians, and particularly vegans, have lower Omega-3s in their blood as compared to omnivores.

 

OMEGA-3 RICH FOODS

The best Omega-3 rich foods are fish and seafood, especially cold-water fatty fish such salmon, tuna, mackerel, herring, anchovies, and sardines.

Marine algae is a source of EPA and DHA for vegans seeking to avoid seafood, but as a practical matter, they must be taken as a supplement, as discussed below.

For those who don’t like fish and seafood, nuts and seeds are rich in Omega-3s, especially walnuts, flaxseed and chia seeds.⁵

Some products that are fortified with Omega-3s include dairy products, such as milk and yogurt.

 

OMEGA-3 SUPPLEMENTS.

Recent studies suggest that about 8 percent of adults (as well as a smaller percentage of children) take Omega-3 supplements. Fish oil is the most common Omega-3  supplement, however, plant-based supplements are sometimes taken as well.

Despite some companies’ claims that Omega-3 supplements are a panacea for all health problems, additional research needs to be done to clarify the myriad benefits, and whether Omega-3 supplements provide the same benefits as omega rich foods.

Overall, these supplements are largely safe, and side effects such as bad breath and/or diarrhea tend to be minimal. In a review of ten randomized controlled trials, Omega-3 supplements were shown to interact with a small number of medications.⁶ Therefore, always consult your healthcare provider before taking Omega-3 supplements.

 

Marine Algae Omega-3 Supplements

Initial studies have found that marine algae oils have the same EPA and DHA percentages and bioavailability as some fish.¹ Since conversion of ALA to EPA and DHA is highly inefficient, those seeking to avoid seafood can only obtain these compounds from marine algae. Fish do not directly synthesize EPA and DHA and need to ingest marine algae in order to acquire them. Marine algae oil is extracted, purified, and put into clean supplement capsules before being sold. Since the nutrition of algae can fluctuate based on various factors, it is important to purchase a supplement that is third-party tested and clearly lists the EPA and DHA content.

 

In summary, Omega-3 fatty acids (Omega-3s) are essential nutrients classified as “good fats,” playing a vital role in human health. These polyunsaturated fatty acids, crucial for cell function and energy production, are highly concentrated in brain and eye cells.  Monitoring Omega-3 levels through blood tests is a recommended practice. While fish and seafood serve as excellent natural sources, marine algae supplements provide an alternative. It’s important to highlight that, while Omega-3 supplements are generally safe, consulting with healthcare providers is advised, given potential interactions with medications.

 

References:

 

1. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
2. https://omegaquant.com/new-research-shows-a-high-omega-3-level-can-add-years-to-your-life/
3. https://omegaquant.com/what-do-your-omega-3-index-results-mean/
4. https://omegaquant.com/are-you-getting-enough-omega-3s/
5. https://veganhealth.org/omega-3s/omega-3s-part-2/
6. https://www.nccih.nih.gov/health/omega3-supplements-in-depth