What is Omega-3: A Quick Guide

omega-3-faydalari

Introduction to Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that play a pivotal role in maintaining optimal health. These polyunsaturated fats are not just crucial for the structural components of cell membranes but also influence the function of cell receptors, contribute to the production of hormones that regulate blood clotting, and have anti-inflammatory and antioxidant properties.

The discovery of omega-3 fatty acids’ profound impact on human health traces back to observational studies in the 1970s, notably the Greenland Eskimos’ dietary habits compared to their Danish counterparts.[1][2] This pivotal research shed light on the Eskimos’ lower rates of heart ailments, a phenomenon linked to their omega-3-rich diet from fish consumption. Omega-3s are not just another dietary supplement; they are vital components that can influence cardiovascular health, cognitive function, and overall well-being. Their importance cannot be overstated, prompting a closer look at what omega-3 fatty acids are, their benefits, and how to ensure adequate intake.

Omega-3 fatty acids encompass a group of fats, including Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA), each playing unique roles in the body. While ALA is found in plant oils, EPA and DHA are primarily derived from marine sources, including fish and algae.

In contemporary times, the awareness and popularity of Omega-3 supplements have surged, thanks to the myriad of health benefits they offer, spanning cardiovascular, neurological, and visual health. Nonetheless, it’s essential to understand the different types of Omega-3, their sources, their health benefits, and how to incorporate them effectively into our diets.

You may be interested in: Beyond The Basics: How Separating EPA And DHA Enhances Your Omega-3 Experience

Types of Omega-3 Fatty Acids

Omega-3 fatty acids are categorised into three primary types, each with unique functions and sources. Understanding these types is crucial for optimizing our intake to harness the full spectrum of health benefits they offer.

Alpha-linolenic acid (ALA)

ALA is a plant-based Omega-3 fatty acid found in high concentrations in flaxseeds, chia seeds, hemp seeds, and walnuts. It serves as a precursor to EPA and DHA, meaning the body can convert ALA to these other Omega-3 fats. However, the conversion rate is generally low, with estimates suggesting that only about 5-10% of ALA is converted to EPA and 2-5% to DHA in humans.[3]This limited conversion efficiency underlines the importance of direct dietary sources of EPA and DHA, especially for those on a plant-based diet. ALA has been shown to have cardiovascular benefits on its own. 

Eicosapentaenoic acid (EPA)

EPA is primarily found in marine sources, such as fatty fish and algae. It plays a significant role in reducing cellular inflammation. EPA is also linked to improved heart health, and mood regulation, and has anti-inflammatory properties that can influence the outcome of conditions like arthritis and depression.[4][5][6]

Docosahexaenoic acid (DHA)

DHA is abundant in the brain and retina, making it essential for cognitive function and eye health. Like EPA, DHA is sourced from fatty fish and algae. It’s crucial for pregnant and breastfeeding women to support fetal and infant brain development. DHA has also been associated with a reduced risk of Alzheimer’s disease and other cognitive impairments.[6][7][8]

Each type of Omega-3 has a unique role in the body, and adequate intake of EPA or DHA is crucial for maintaining optimal health.

Sources of Omega-3 Fatty Acids

The main natural source of marine omega-3 is fatty cold-water fish (e.g. sardines, tuna, anchovies, salmon, etc.) whereas white fish (e.g. haddock, sole, tilapia, monkfish, etc.) is very low in omega-3. 

Here’s a breakdown of the primary sources of marine omega-3:

Fish and Seafood

  • Sardines: Small, oily fish that are typically eaten whole, offering EPA and DHA.
  • Anchovies: Often used as a flavouring, these small fish are high in Omega-3
  • Tuna: Tuna is a popular and convenient source of Omega-3 fatty acids, particularly EPA and DHA, which are essential for heart health, cognitive function, and reducing inflammation.
  • Mackerel: A fatty fish providing a high amount of Omega-3s along with vitamin D.
  • Salmon: One of the richest sources of Omega-3, offering both EPA and DHA.

There can be significant losses from cooking; as a result, it is quite usual to find a deficit in these important fatty acids in our diet (especially DHA). Therefore, supplementation seems to be an ideal alternative for quality nutrition in omega-3.

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Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids are renowned for their health benefits, which span cardiovascular, cognitive, and inflammatory conditions. Below are key areas where Omega-3s make a significant impact:

Optimal Cellular Function

Fatty acids that are consumed through the diet, ultimately, become part of the fatty cell membrane that surrounds each and every one of the cells in the body. The quality of the fat ingested determines the quality of the ‘social relationships’ of cells with their surroundings.

Trans fats and an excess of saturated fats will result in rigid membranes, whilst polyunsaturated fats provide fluidity (DHA does it in a ‘remarkable’ manner). A fluid membrane allows cells to function better thanks to an improved response of the different receptors located within the membrane, which are essential for good communication with the extracellular environment.

Heart Health[4]

EPA is perhaps best known for its cardiovascular benefits. Regular consumption of EPA can help:

Reduce Triglycerides: High levels are linked to an increased risk of heart disease.

Lower Blood Pressure: Beneficial for those with hypertension.

Decrease Risk of Plaques: Helps keep arteries smooth and free from damage.

Prevent Blood Clots: EPA can prevent the blood components from clumping together.

Brain Function and Mental Health

The brain is rich in DHA[9], which is essential for:

Cognitive Development: Supports brain growth in infants.

Memory Support: May enhance memory in adults.

Mood Regulation: Linked to a lower incidence of depression.

Anti-inflammatory Effects

Chronic inflammation is a root cause of many diseases and ageing called inflammaging[10][11]. EPA can:

Reduce Inflammation[4]: Helps alleviate symptoms in conditions like rheumatoid arthritis.

Support Chronic Disease Prevention: May lower the risk of diseases linked to inflammation, such as heart disease and cancer.

Eye Health

DHA is a major structural component of the retina[8], and adequate intake of DHA can help:

Prevent Macular Degeneration[12]: May reduce the risk of this condition, which can lead to vision impairment and blindness.

These benefits underscore the importance of incorporating Omega-3 fatty acids into your diet. Whether through direct dietary sources or supplements, Omega-3s offer a myriad of health advantages that contribute to a longer, healthier life. 

The benefits attributed to DHA and EPA become particularly notorious when they meet two key premises: 

  • Use of preparations with a high level of purity in omega-3. 
  • Use of appropriate concentrations

Purity & concentration: Distinguishing features of NUA oils

NUA’s omega-3 oils differ from the majority of supplements on the market by their high purity. By ‘ purity’ we mean that the oils used have been purified of practically all fat that is not omega-3. This allows us to take advantage of the space available in the soft gel to accommodate high concentrations of marine omega-3s. In addition, EPA and DHA have been separated into different products. In this way, NuaDHA mainly has DHA and NuaEPA only has EPA. This is undoubtedly an additional distinctive hallmark of the laboratory.

In the case of the NuaDHA formats, each soft gel provides a minimum of 90% omega-3 (up to 93%) of which at least 85% (typically up to 87%) is DHA. In the case of NuaEPA, each soft gel provides a minimum of 93% omega-3 (typically up to 95%) of which 90% is EPA. Therefore, in both cases, we work with high concentrations of DHA or EPA with almost no other ‘non-omega 3’ fats (or empty fats with no benefit to human health).

In this sense, it is important to point out that the absence of ‘empty fats’ increases the performance of the omega-3 fraction. On the contrary, the more ‘empty’ fats that accompany the omega-3 fraction, the performance of the omega-3s in the body will be reduced. 

1g of fish oil is not the same as 1g of omega-3’

Recommended Dose

The benefits of omega-3 fats will only show if adequate doses are taken.

A concept that is important to understand to make the most out of omega-3s is to differentiate between a nutritional dose and supra nutritional or physiological dose:

Nutritional dose: its purpose is to provide, by taking a food supplement, a nutrient that is deficient in our diet. In the case of marine omega-3, this would be the dose applicable to people who do not consume oily fish on a regular basis (e.g. at least 3 times a week). Typically, the dose range to use would be below 1 gram of omega-3 (or < 1,000 mg).

Supranutritional or Physiological dose: it would be higher than the nutritional dose and therefore with more strength to modulate/regulate physiological pathways in our body, thereby optimizing its functioning. Therefore, in this case, in addition to fulfilling the nutritional needs, the additional amount provided will be capable of displaying added health benefits that would not be achieved with nutritional doses. The range of daily doses necessary to achieve this effect would be above 1 gram of omega-3 (or > 1,000 mg). 

Supplementing with NUA’s omega-3 helps cover the ‘nutritional dose’ needs of an individual by taking very few soft gels (e.g. 3 NuaDHA1000/week or 3 NuaEPA1200/week ). However, it is the ‘supra nutritional does’ (e.g. > 1 g/day) (e.g. 1 NuaDHA1000/day or 1 NuaEPA1200/day ) that are going to exhibit the numerous benefits attributed to marine omega-3s.

Longevicals’ Approach to Omega-3 Supplementation

At Longevicals, our approach to omega-3 supplementation is deeply rooted in the philosophy of personalized wellness and precision nutrition. We recognize that each individual’s health journey is unique, and our goal is to support these journeys with tailored nutritional solutions.

Embracing Personalized Nutrition

Longevicals understands that the ‘one size fits all’ approach is not effective when it comes to nutritional supplements. This understanding is particularly pertinent in the context of omega-3 fatty acids, where the distinct roles of EPA and DHA cater to different health needs. By acknowledging the specific benefits of EPA for heart health and inflammatory conditions, and DHA’s critical role in brain and eye development, Longevicals advocates for a customized approach to supplementation.

Our product range reflects this philosophy, offering options that cater to diverse health objectives — from DHA-only supplements, NuaDHA® for expectant mothers and young children to EPA-only products, NuaEPA® for adults concerned with cardiovascular health. You can use the following simple but effective guide to help you decide which omega-3 fatty acid to use in which situation;

DHA for concerns ‘above the neck’, and EPA for issues ‘below the neck’.

Subscribe for Insights and Updates

Stay informed and up-to-date with the latest in health and wellness by subscribing to the Longevicals newsletter. Receive regular insights, tips, and updates on the newest advancements in omega-3 research and how they can benefit your health journey. As a subscriber, you’ll be the first to know about our latest product offerings and how they can enhance your wellness strategy.

Explore our Omega-3 Range and Subscribe to Our Newsletter today. Join us in our mission to promote health and vitality, where every individual can find their perfect omega-3 match with Longevicals and NUA Biological.

Reference List

  1. The composition of the Eskimo food in north western Greenland Author links open overlay panel H O Bang, J Dyerberg, H M Sinclair Available online 1 December 1980, Version of Record 7 March 2023.
  2. Bang HO, Dyerberg J, Sinclair HM. The composition of the Eskimo food in north western Greenland. Am J Clin Nutr. 1980 Dec;33(12):2657-61. doi: 10.1093/ajcn/33.12.2657. PMID: 7435433.
  3. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res. 1998;68(3):159-73. PMID: 9637947.
  4. Nassar, M., Jaffery, A., Ibrahim, B. et al. The multidimensional benefits of eicosapentaenoic acid: from heart health to inflammatory control. Egypt J Intern Med 35, 81 (2023). https://doi.org/10.1186/s43162-023-00265-6
  5. Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011 Nov;25(8):1725-34. doi: 10.1016/j.bbi.2011.07.229. Epub 2011 Jul 19. PMID: 21784145; PMCID: PMC3191260.
  6. Astarita G, Jung KM, Berchtold NC, Nguyen VQ, Gillen DL, Head E, Cotman CW, Piomelli D. Deficient liver biosynthesis of docosahexaenoic acid correlates with cognitive impairment in Alzheimer’s disease. PLoS One. 2010 Sep 8;5(9):e12538. doi: 10.1371/journal.pone.0012538. PMID: 20838618; PMCID: PMC2935886.
  7. Bazinet, R., Layé, S. Polyunsaturated fatty acids and their metabolites in brain function and disease. Nat Rev Neurosci 15, 771–785 (2014). https://doi.org/10.1038/nrn3820
  8. Querques G, Forte R, Souied EH. Retina and omega-3. J Nutr Metab. 2011;2011:748361. doi: 10.1155/2011/748361. Epub 2011 Oct 31. PMID: 22175009; PMCID: PMC3206354.
  9. Cater, R.J., Chua, G.L., Erramilli, S.K. et al. Structural basis of omega-3 fatty acid transport across the blood–brain barrier. Nature 595, 315–319 (2021). https://doi.org/10.1038/s41586-021-03650-9
  10. Franceschi, C., Garagnani, P., Parini, P. et al. Inflammaging: a new immune–metabolic viewpoint for age-related diseases. Nat Rev Endocrinol 14, 576–590 (2018). https://doi.org/10.1038/s41574-018-0059-4
  11. Li, X., Li, C., Zhang, W. et al. Inflammation and aging: signaling pathways and intervention therapies. Sig Transduct Target Ther 8, 239 (2023). https://doi.org/10.1038/s41392-023-01502-8
  12. Souied EH, Delcourt C, Querques G, Bassols A, Merle B, Zourdani A, Smith T, Benlian P; Nutritional AMD Treatment 2 Study Group. Oral docosahexaenoic acid in the prevention of exudative age-related macular degeneration: the Nutritional AMD Treatment 2 study. Ophthalmology. 2013 Aug;120(8):1619-31. doi: 10.1016/j.ophtha.2013.01.005. Epub 2013 Feb 8. PMID: 23395546.

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