What Do You Know About Omega-3 Fatty Acids?
Omega-3 fatty acids are polyunsaturated fatty acids (PUFAs) that contain more than one double bond in their carbon chain. Because of these double bonds, they are classified as polyunsaturated fats. Since the human body cannot produce them, they must be obtained through diet. Omega-3 fatty acids are found in various marine sources such as sardines, salmon, tuna, plaice, algae, and krill, as well as in certain plants and nut oils. PUFAs stored in membrane phospholipids play a crucial role in maintaining cell membrane structure, fluidity, signaling, and cell-to-cell interactions.
Omega-3 PUFAs may help reduce inflammation and lower the risk of chronic diseases such as cardiovascular disease, cancer, and arthritis. Additionally, they play a role in regulating blood pressure, blood clotting, glucose tolerance, and the development and function of the nervous system. Omega-3 fatty acids include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Although omega-3s are classified as fatty acids, they are also referred to as Vitamin F.
EPA and DHA are found in cold-water fish that have higher body fat. However, the levels of EPA and DHA depend on various factors such as climate, environment, and the fish’s diet. ALA is found in flaxseeds, canola (rapeseed) oil, soybeans, pumpkin seeds, perilla seed oil, walnuts, and their derivative oils. The health benefits of omega-3s primarily come from EPA and DHA. ALA, which is derived from flaxseeds and other vegetarian sources, needs to be converted into EPA and DHA in the body. Other important marine sources of omega-3 PUFAs include krill, algae, microalgae, and shellfish.
Omega-3 provides various health benefits, including triglyceride (TG) reduction, anti-inflammatory and anti-arrhythmic effects, vasodilation, lowering blood pressure, improving arterial and endothelial function, promoting a positive autonomic tone, and reducing platelet aggregation, all of which contribute to cardiovascular health. There is evidence that Omega-3 or fish oil supplementation reduces TG levels depending on the dosage. Taking 3–4 g of eicosapentaenoic acid (EPA) or a combination of EPA and docosahexaenoic acid (DHA) daily can lower high blood triglyceride levels by 20–50%.
However, one important point to note is that, like all mammals, humans cannot synthesize omega-3 fatty acids or ALA. Moreover, the endogenous conversion of ALA into EPA and DHA is inefficient in many people and is influenced by various factors such as age, gender, genetic predisposition, and medical history. Since EPA and DHA cannot be synthesized by the body, they must be obtained through the diet or supplementation. Today, based on the results of various studies, it is generally accepted that a minimum daily intake of 250 mg of EPA and DHA is necessary for optimal nutrition.
Health Benefits of Omega-3 Fatty Acids
It May Help Brain Development for Babies and Children
Taking omega-3 is especially important during pregnancy. Ensuring adequate supplementation during fetal development plays a crucial role in the formation of strong brain cells. Studies have shown that consuming omega-3 and fish oil supplements during pregnancy significantly contributes to brain development and intelligence levels in children.
However, the use of these supplements should not be limited to pregnancy. The consumption of omega-3-rich foods should be encouraged during children’s growth period, and supplementation should also be used to strengthen their intake. Additionally, it is a well-known fact that fatty acids contribute to normal brain functions. These fatty acids are found in the membranes of brain cells, help maintain brain membrane health, and facilitate communication between brain cells. Studies have shown that animals with an omega-3-deficient diet experience memory and learning difficulties. This is because insufficient omega-3 intake leads to DHA deficiency.
Effects of Omega-3 on Cognitive Health and Dementia
Cognitive decline is becoming an increasing public health concern as the population ages. The number of dementia patients is expected to double every 20 years. A growing body of research has shown a link between low levels of omega-3 long-chain polyunsaturated fatty acids (LCPUFAs) in the body and an increased risk of cognitive decline and Alzheimer’s disease. DHA is a major fatty acid found in the phospholipid membranes of the brain’s gray matter. It accounts for more than 25% of total fatty acids in the human cerebral cortex and 50% of all polyunsaturated fatty acids (PUFAs) in the central nervous system.
Investigations of Alzheimer’s patients show lower omega-3 LCPUFA intake and lower plasma phosphatidylcholine levels compared to healthy individuals. The Framingham Heart Study indicates that higher DHA levels in plasma phosphatidylcholine are associated with a 47% reduction in the risk of developing dementia from any cause and a 39% reduction in Alzheimer’s disease risk in a cohort from the study.
Reduce the Symptoms of Depression and Anxiety
Depression is the most common mental disorder in the world. It manifests as lethargy, sadness, and lack of interest in life. Anxiety, on the other hand, is characterized by uneasiness, panic, and fear. Interestingly, individuals taking omega-3 supplements have been observed to exhibit fewer symptoms of depression and anxiety.
Support Eye Health
DHA, one of the omega-3 fatty acids, is a key component of the retina in the eye. If you don’t consume enough DHA, you may experience some eye-related problems. Interestingly, taking an adequate amount of omega-3 supplementation is linked to a reduced risk of macular degeneration, one of the leading causes of blindness and eye damage worldwide.
Help Reducing Heart Disease
Myocardial infarction is one of the most common causes of death. The relationship between omega-3 and heart disease was established many years ago. Sinclair’s study in 1944 showed that Greenland Eskimos, who consumed a diet rich in whale, fish, and seal, had a rare incidence of coronary heart disease (CHD).
More than 40 years ago, Bang and Dyerberg introduced the concept known as the “Eskimo Paradox.” They observed that despite consuming a diet rich in saturated fat, cholesterol, and complex carbohydrates while having low fruit and vegetable intake, Greenland Inuits had lower serum cholesterol and triglyceride (TG) levels compared to Danish people of the same age. Additionally, the Inuits exhibited a lower risk of myocardial infarction (heart attack). These findings have drawn attention to the potential health benefits of increasing dietary fish consumption, particularly due to the cardiovascular protective effects of omega-3 polyunsaturated fatty acids (Ω-3).
Omega-3 Supplementation and Overall Health
At the same time, although not yet certain, it is suggested that omega-3 contributes to the recovery process in conditions such as metabolic syndrome, autoimmune diseases (including lupus, rheumatoid arthritis, ulcerative colitis, and Crohn’s disease), diabetes, and psychiatric disorders such as bipolar disorder, schizophrenia, ADHD, and hyperactivity. However, more research is needed.
Omega-3 fatty acids are powerful components that support overall health, and when taken regularly, they offer numerous benefits. However, consuming fish products may be challenging for some people. In such cases, taking omega-3 supplements can be a practical solution.
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References :
- Gammone MA, Riccioni G, Parrinello G, D’Orazio N. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients. 2018 Dec 27;11(1):46. doi: 10.3390/nu11010046. PMID: 30591639; PMCID: PMC6357022.
- Elagizi A, Lavie CJ, O’Keefe E, Marshall K, O’Keefe JH, Milani RV. An Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health. Nutrients. 2021 Jan 12;13(1):204. doi: 10.3390/nu13010204. PMID: 33445534; PMCID: PMC7827286.
- Troesch B, Eggersdorfer M, Laviano A, Rolland Y, Smith AD, Warnke I, Weimann A, Calder PC. Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition. Nutrients. 2020 Aug 24;12(9):2555. doi: 10.3390/nu12092555. PMID: 32846900; PMCID: PMC7551800.
- https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health#TOC_TITLE_HDR_4
- Troesch B, Eggersdorfer M, Laviano A, Rolland Y, Smith AD, Warnke I, Weimann A, Calder PC. Expert Opinion on Benefits of Long-Chain Omega-3 Fatty Acids (DHA and EPA) in Aging and Clinical Nutrition. Nutrients. 2020 Aug 24;12(9):2555. doi: 10.3390/nu12092555. PMID: 32846900; PMCID: PMC7551800.
