Omega 3, what is it and why do I need it

Omega-3 fatty acids are essential nutrients with numerous roles in the body, including:

Cell Membranes

Omega-3s are a fundamental component of cell membranes, providing structure and supporting cell interactions.

Energy

Omega-3s supply the body with calories.

Heart Health

Omega-3s may help to lower blood pressure, reduce triglycerides, and decrease the risk of irregular heart rhythms.

Brain and Eye Health

Omega-3s are crucial for brain and eye function, with DHA particularly concentrated in the retina, brain, and sperm cells.

Inflammation

Omega-3s have anti-inflammatory properties, which can reduce the risk of chronic diseases, such as heart disease and stroke.

Other Health Benefits

Omega-3s have been linked to benefits for joint health, depression, anxiety, asthma, migraines, and diabetes.

The National Institutes of Health (NIH) recommends a daily intake of 1.1–1.6 grams of omega-3 fatty acids. Higher amounts may be beneficial for those with specific health needs, such as individuals with metabolic risk factors or during key developmental stages like pregnancy and infancy.

Natural Sources of Omega-3

Rich sources of omega-3 include fish like salmon, sardines, herring, and cod liver, which also provide vitamins A and D. The body absorbs omega-3 from natural fish oil more effectively than from processed fish oil, making it ideal to obtain omega-3 from food. However, if you’re unable to consume sufficient omega-3 from diet alone, supplements can be a useful alternative.

Types of Omega-3 Supplements

Natural Fish Oil

Contains EPA, DHA, and vitamins A and D, in triglyceride form, which is well-absorbed.

Processed Fish Oil

Contains high levels of EPA and DHA, usually in ethyl ester form, which is less easily absorbed but is purified to remove contaminants like mercury. This type is generally more affordable and widely available.

Re-esterified Triglycerides

Processed fish oil converted back to triglyceride form for improved absorption, although often more costly and harder to find.

Krill Oil

Contains omega-3 in triglyceride and phospholipid forms with the added antioxidant astaxanthin, which has anti-inflammatory properties. Krill oil is low in contaminants and well absorbed.

Green-lipped Mussel Oil

Contains EPA, DHA, and ETA (a rare omega-3) in triglyceride and free fatty acid forms, which can be highly effective for reducing inflammation and is an environmentally friendly choice.

Mammalian Oil

Provides EPA, DHA, and DPA in triglyceride form, with a lower omega-6 content than fish oils.

ALA Oil

A plant-based omega-3 (from sources such as flax seeds, chia seeds, and hemp seeds), which the body converts into EPA and DHA, although this conversion is inefficient.

Algal Oil

A vegan and environmentally friendly source of EPA and DHA, derived from microalgae (the original source of omega-3s in fish). It is in triglyceride form and often includes iodine, making it a good option for vegans and vegetarians.

Choosing Natural vs Processed Omega-3

The body generally absorbs natural omega-3s from whole fish more readily than processed omega-3s, although some companies enhance processed fish oil by re-esterifying it to triglyceride form, which improves absorption. This re-esterification process is costly, so these supplements are less common.

Ultimately, while food sources are preferable, supplements can be beneficial in meeting omega-3 requirements when dietary intake is insufficient. It’s essential to understand your needs and research products carefully before purchasing any omega-3 supplement.

References:

Healthline. (2024) Omega-3 supplement guide: How to choose the right omega-3 supplement. Available at: https://www.healthline.com/nutrition/omega-3-supplement-guide#processed-fish-oil (Accessed: 31 October 2024).

Cleveland Clinic. (2024) Krill oil vs fish oil: Which is better for you?. Available at: https://health.clevelandclinic.org/krill-oil-vs-fish-oil (Accessed: 31 October 2024).

Nordic Naturals. (2024) Omega-3 dosage: How much EPA and DHA should I take?. Available at: https://www.nordic.com/healthy-science/omega-3-dosage-how-much-epa-and-dha-should-i-take/?srsltid=AfmBOooSYsyfEEVB8wnR8dm_Q0WZNcHnCRWz5IQrjm6lW7XXER2fquww (Accessed: 31 October 2024).

American Heart Association. (2024) Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure. Available at: https://www.heart.org/en/news/2022/06/01/consuming-about-3-grams-of-omega-3-fatty-acids-a-day-may-lower-blood-pressure#:~:text=The%20National%20Institutes%20of%20Health,of%20omega%2D3%20fatty%20acids (Accessed: 31 October 2024).

Cleveland Clinic. (2024) Omega-3 fatty acids. Available at: https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids (Accessed: 31 October 2024).

National Institutes of Health. (2024) Omega-3 fatty acids – Consumer fact sheet. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#:~:text=Omega%2D3s%20are%20important%20components,of%20hormone%2Dproducing%20glands (Accessed: 31 October 2024).

Medpark Hospital. (2024) Omega-3: Health benefits of nutrition. Available at: http://www.medparkhospital.com/en-US/lifestyles/omega-3-health-benefits-of-nutrition#:~:text=is%20omega%203?-,Omega%203%20is%20a%20polyunsaturated%20fatty%20acid%20(PUFA)%20with%20abundant,heart%20disease%20and%20ischemic%20stroke (Accessed: 31 October 2024).

Mayo Clinic. (2024) Omega-3 fatty acids and heart disease. Available at: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614#:~:text=What%20are%20omega%2D3%20fatty,the%20risk%20of%20irregular%20heartbeats (Accessed: 31 October 2024).