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What is Omega 3?
Omega-3 is a collective term for a number of fatty acids found in our diet.
The most important three omega-3 fatty acids for our bodies are:
- (ALA) alpha-linolenic acid,
the fish fatty acids: - (EPA) eicosapentaenoic acid and
- (DHA) docosahexaenoic acid.
To get enough omega-3, it is recommended to eat oily fish twice a week.
What are omega-3 fatty acids?
Our body is made up of as many as 50 trillion cells. Our body consists of about 300 cell types and they are all different with different lifespans. Some cells stay alive for a few hours, like some white blood cells or only 2 to 3 days, like the epithelial cells of our stomach. Other cells stay alive for about 4 months, like red blood cells or even 8 to 10 years, like the cells of our skeleton. Nerve cells last all our lives and can be as long as a meter and a half.
All those cells have their own task. And to perform that task as well as possible, 'messages' are sent within cells and between cells. This may sound like something very small, but sending those "messages" has a huge impact on your health.
Omega-3 consists of a number of different fatty acids that are able to keep our cells running smoothly. The special thing about omega-3 fatty acids is that they work everywhere in the body and support lots of types of cells in sending all those "messages.
For example, our brain cells consist of as much as 2/3 of fatty acids. And the dangerous thing is, our bodies cannot make these fatty acids themselves. So we must ingest them through our diet.
Therefore, if we do not get these fatty acids through our diet, a dangerous deficiency occurs. This is why omega-3 fatty acids are also called essential fatty acids.
The three most important omega-3 fatty acids
ALA - This is a plant-based omega-3 fatty acid found in vegetable oils such as walnut oil and flaxseed oil. It is also found in small amounts in meat and in green leafy vegetables such as lettuce.
DHA and EPA - These two omega-3 fatty acids are mainly found in fish. Oily fish such as salmon, herring, sardines and mackerel are full of these fatty acids. Hence, many people think of fish oil when they think of omega-3.
DHA and EPA are the most important fatty acids for your body. These forms of omega-3 are the most commonly used. By the way, DHA and EPA are not made by fish themselves. They get these fatty acids from algae and plankton. Meanwhile, DHA and EPA can also be obtained directly from algae. This is especially nice for vegetarians and vegans.
More than 60 percent of the Dutch population does not meet the Health Council's guideline of eating fish once a week. Research shows that almost 90 percent of the population has an Omega-3 deficiency, half of them even a severe deficiency. This is worrisome. It poses a major problem for the health of our population. After all, the Omega-3 fatty acids EPA and DHA from fish and seafood are essential for good health.
The fatty acids EPA and DHA have the following recognized European health claims:
- DHA contributes to the maintenance of normal vision.
- ALA contributes to the maintenance of normal blood cholesterol levels.
- DHA contributes to the maintenance of normal brain function.
- DHA contributes to the maintenance of normal triglyceride levels in the blood.
- EPA and DHA contribute to normal heart function.
- DHA and EPA contribute to the maintenance of normal blood pressure.
What is omega-6?
Omega-6 is a collective name for a number of fatty acids that also play an important role in our bodies. At the molecular level, omega-6 is very similar to omega-3; they even have similar functions in your body.
They are so similar that your body cannot process too much of either fatty acid.
Top-15 foods with the most omega 3:
The recommended daily amount of omega 3 (EPA+ DHA) for an adult is set at 450 milligrams. The maximum acceptable limit is 2,700 milligrams.
- Flaxseed - 23 g per 100 grams
- Chia seeds - 17.8 g per 100 grams
- Pistachio - 13.6 g per 100 grams
- Hemp seeds - 9.3 g per 100 grams
- Walnut - 9 g per 100 grams
- Caviar - 6.7 g per 100 grams
- Salmon - 2.5 g per 100 grams
- Herring - 2.4 g per 100 grams
- Tuna - 1.64 g per 100 grams
- Cashews - 1.6 g per 100 grams
- Mackerel - 1.6 g per 100 grams
- Sardines - 1.4 g per 100 grams
- Pecan - 1 g per 100 grams
- Trout - 1 g per 100 grams
- Brazil nut - 0.98 g per 100 grams
Causes of omega-3 deficiency include:
- Eating too little sea food, such as seaweeds, fish and/or seafood
- We get too little omega-3 as well as an overdose of omega-6.
The main reason for our lack of omega-3 is the overdose of omega-6. One of the reasons we have started eating more omega-6 is because of the increase of vegetable oils in our diet.
These vegetable oils are packed with omega-6. Almost everyone has a bottle of sunflower oil in their home. This increase began when the food industry began to easily produce large quantities of vegetable oil about 100 years ago.
Vegetable oil sounds very healthy, of course, and in some cases it is. But because we have started to eat a lot of it, and because it is also in a variety of foods, we are now getting a lot more omega-6 than we used to.
In fact, the amount of omega-6 in our bodies has increased 200% in the last 50 years.
Omega 3 and cortisol (the stress hormone)
Taking Omega-3 fatty acids daily lowers cortisol, adrenaline and norepinephrine concentrations. Omega-3 seems to lower cortisol levels in the morning, making you feel less "agitated. Lowering adrenaline concentrations makes you feel less stressed. Supplementing the diet with omega-3 fatty acids further has a possible beneficial effect on depressive symptoms.
Omega 3 as a supplement
Chances are that you too cannot manage to eat fish at least twice a week and/or your fat digestion is not working properly. A good omega-3 fish oil supplement is recommended. Since there are many bad fish oil supplements for sale, it is wise to watch out for a few things. Because the intake of a bad (oxidized) omega-3 oil does your health more harm than good.
Conclusion
Both omega-3 and omega-6 are essential for our heart, blood vessels, brain, eyes, immune system and much more. Especially the health effects of omega-3 are tremendously important. And the right omega-3 lowers stress hormones.
Omega-3 and omega-6 need each other in a 1:1 ratio, otherwise our bodies do not benefit from all the health effects. Most people have the wrong omega 3 / omega 6 balance. We take in 10 to 15 times too much omega-6, which is not good for our bodies.
Make sure your body is reaping the health benefits of omega-3 and omega-6. Reduce your omega-6 intake today and add omega-3 to your daily intake.
Omega 3 fatty acids EPA/DHA
The intake of omega 3 fatty acids is very important for proper fatty acid balance, especially since our diet is comparatively high in linoleic acid and arachidonic acid (polyunsaturated omega 6 fatty acids that are the counterparts and adversaries of omega 3 fatty acids). The ratio of omega 6 to omega 3 fatty acids in today's diet is about 10:1 to 20:1, when it should actually be about 4:1. The best result with omega 3 fatty acids is achieved if the intake of linoleic acid (mainly from sunflower oil and corn oil) is also restricted. Because the body's supply of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) is limited, it is important to ensure a regular supply of omega 3 fatty acids from food (and supplements). There are supplements on the market that contain the omega 3 fatty acid alpha-linolenic acid (ALA) from vegetable oils such as flaxseed oil. However, the body's own conversion of this ALA into EPA and DHA is very inefficient, so intake of ready-made EPA and DHA is necessary to benefit from the health effects of these long-chain omega 3 fatty acids. EPA can be converted to DHA and vice versa. Vegetarians would do well to take a dietary supplement containing DHA from algae in addition to flaxseed oil.
Omega 3 fatty acids have a multifaceted action; they are present in all body cells and affect the functioning of the cell and tissue they are part of. Broadly speaking, four mechanisms of action can be distinguished that are strongly intertwined:
Omega 3 fatty acids (mainly DHA) are built into phospholipids and sphingolipids in the cell membrane, changing its structure (fluidity, thickness, malleability) and function. DHA content varies by tissue and organ and is highest in brain and eyes.
Omega 3 fatty acids (especially EPA) play a role in eicosanoid metabolism (synthesis of prostaglandins, thromboxanes, leukotrienes) and thus support proper balance in immune system function. The ratio of different fatty acids in the membranes (DHA, EPA, alpha-linolenic acid, arachidonic acid) determines which fatty acids become available after cleavage by the enzyme phospholipase to be converted by cyclooxygenase (COX) or lipoxygenase (LOX) enzymes. This affects a balanced immune response. Here, a good ratio of omega 6 and omega 3 fatty acid intake through diet and supplements is very important.
Omga 3 fatty acids (EPA, DHA) can be converted to SPMs (specialized pro-resolving mediators); from EPA, series E resolvins are formed (from EPA), from DHA series D resolvins, protectins/neuroprotectins and maresins. These SPMs have anti-inflammatory activity and are important in controlling and ending inflammation and pain.
Omega 3 fatty acids regulate molecules or enzymes that are responsible for transmitting signals within the cell.
Omega 3 fatty acids influence gene expression in the cell (nucleus) and have effects on glucose and fat metabolism, among other things.
Sources
EPA: fatty fish, krill
DHA: oily fish, krill, microalgae Schizochytrium sp.
Quality aspects
When comparing dietary supplements with fish oil, it is important to look at the amount of EPA and DHA per capsule and not the amount of fish oil, because in addition to healthy fats, it contains other components such as saturated fats and trans fats. Fish oil supplements are generally offered in three forms:
The first is the form in which fish fatty acids occur naturally in fish: natural triglycerides. A triglyceride consists of a glycerol chain to which three chains of fatty acids are bound (see illustration). In the case of fish oil, one of these fatty acid chains consists of the polyunsaturated EPA or DHA. The other fatty acid chains consist of saturated or monounsaturated fats. As a result, the amount (concentration) of EPA/DHA in a product with natural triglycerides will not exceed 30%. Most of these products contain 1000 mg of fish oil of which 180 mg of EPA and 120 mg of DHA.
The second form is ethyl esters. The first step in producing these involves splitting off the fatty acid chains from the glycerol by binding the fatty acids to an ethanol chain, forming ethyl esters. The concentration of EPA and DHA ethyl esters is then further increased by extraction. This form has been used in many of the major clinical trials.
The third form is re-esterified triglycerides. Here, ethyl esters are further processed to produce triglycerides again (called rTGs, re-esterified triglycerides or re-esterified triglycerides).
It is important to realize that this is a processed form of triglycerides and is not the same as the natural triglycerides found in fish. With rTGs, very highly concentrated and dosed EPA and DHA products are also obtained, without an undesirably high amount of saturated fats and where, therefore, a limited number of capsules per day is sufficient. An advantage of this over ethyl esters is that these compounds more closely approximate the natural structure of fish oil. The structural formula of these fats is similar to that of natural triglycerides, except that there are now multiple EPA and/or DHA side chains bound to the glycerol chain, rather than just one. A disadvantage of this form of triglycerides is that they are more expensive for consumers because of the extra processing step. In a study comparing the long-term absorption of EPA and DHA in the form of triglycerides to ethyl esters, the triglyceride form was found to be even better absorbed
Fish oil of the highest quality is obtained through patented CO2 extraction and has EMAS certification:
CO2 extraction does not require frequent high-temperature treatment of fish oil like other production methods (such as molecular distillation). As a result, the delicate fatty acids remain intact and there is less environmental impact.
Because it is an oxygen-free process, bacteria do not stand a chance and the fatty acids have no chance of going rancid through oxidation. In addition, CO2 extraction makes it possible to achieve very high concentrations of EPA or DHA, as needed.
CO2 extraction purifies the product of contaminants that are unfortunately often found in fish today such as PCBs, pesticides, dioxins and heavy metals. Each batch is tested by independent laboratories.
The CO2 used is almost 100% recycled and does not contribute to the greenhouse effect.
EMAS certification indicates compliance with the strict European standard for environmental care. Only small, unthreatened fish are used (anchovies, sardine and mackerel). Small fish prove time and again to be the least polluted, especially if the fish come from clean waters around Antarctica.
Signs of a possible deficiency
Fatigue, excessive thirst (and frequent urination), dry skin, poor memory, mood swings, problem behavior, depression, pain symptoms, inflammation, vision problems, increased susceptibility to infection, thrombosis tendency, high triglyceride levels.
Indications
General health support, inhibit 'inflammaging', improve omega-6/omega-3 balance
Cardiovascular diseases, prevention and treatment (coronary vessel disease, angina pectoris, myocardial infarction, arrhythmias, heart failure, stroke, hypertension, hypertriglyceridemia, atherosclerosis, increased thrombosis tendency, peripheral vascular disease, Raynaud's disease)
Metabolic syndrome, type 2 diabetes
Mental stress
Psychiatric disorders (ADHD, anorexia nervosa, borderline personality disorder, aggression, anxiety disorder, depression, prevention postpartum depression, bipolar disorder, suicidality, schizophrenia, psychosis, autism)
Prevention age-related macular degeneration (AMD), vision decline
Prevention age-related cognitive decline and dementia
Prevention of alcohol-related dementia
Multiple sclerosis
Migraine
Brain injury
Peripheral neuropathy
Arthritis (rheumatoid arthritis, osteoarthritis)
Neck pain, low back pain
Prevention sarcopenia in the elderly (in combination with strength training)
Sports (less muscle pain)
Osteoporosis
Periodontitis (also prevention)
Support wound healing
Inflammation, chronic inflammatory diseases, inflammatory pain
Inflammatory bowel diseases (Crohn's disease, ulcerative colitis)
Autoimmune diseases (including SLE)
Cancer, prevention and therapy (improve prognosis, counteract cachexia)
Sickle cell disease (improve blood vessel condition)
Cystic fibrosis (cystic fibrosis)
Acne vulgaris
Non-alcoholic fatty liver
Asthma, COPD
Kidney dialysis
Prevention of kidney stones (calcium oxalate)
Pregnancy, breastfeeding
Premenstrual syndrome, dysmenorrhea
PCOS (polycystic ovarian syndrome)
Contraindications
Hypersensitivity to (fish) oil, krill (oil), algae
Usage recommendations
General (preventive) recommended dosage: 0.5-1 g/day
General therapeutic dosage: 1-5 g/day
Hypertriglyceridemia: 3-4 g/day
Cardiac arrhythmias; in atrial fibrillation, increase DHA intake in particular
Hypertension: ≥ 3 g/day
Heart failure: preventively > 0.5 g/day, therapeutically 4 g/day
Vision impairment: ≥ 250 mg DHA/day
Arthritis: 1-5 g/day (mainly EPA)
Periodontitis: mainly increase DHA intake
Acne vulgaris: ≥ 1 g/day (especially EPA)
Cachexia in cancer: especially EPA
Prevention of AMD: mainly DHA
Prevention cognitive decline and dementia: especially DHA
Depression: 0.2-2.2 g EPA per day (with EPA ≥ 60% of total intake of EPA and DHA)
Pregnancy, lactation: 0.5-1 g DHA per day
Interaction
EPA supplementation possibly lowers the risk of rhabdomyolysis from statin use.
Omega-3 fatty acids decrease the risk of toxic side effects of cyclosporine (such as hypertension and kidney damage).
Omega-3 fatty acids protect against (stomach) ulcers from use of NSAIDs.
Deficiency of long-chain omega-3 fatty acids potentiates the adverse effects of iron deficiency on brain metabolism.
Bioflavonoids modulate the metabolism of omega-3 fatty acids and increase plasma levels of EPA and DHA.
Omega-3 fatty acids increase the effectiveness of probiotics by improving the attachment of probiotic bacteria to mucous membranes.
Omega-3 fatty acids can lower blood pressure. People taking antihypertensive drugs or who have low blood pressure should take this into account.
People taking blood thinners should limit total intake of long-chain omega-3 fatty acids to no more than 5 grams per day (omega-3 fatty acids counteract platelet aggregation and thrombosis).
Omega-3 fatty acids may increase the effectiveness of anticonvulsants.
Omega-3 fatty acids increase the effectiveness of etretinate (a vitamin A-like substance) in psoriasis.
The effectiveness of antidepressants may increase with supplementation with omega-3 fatty acids.
Safety
Supplementation with EPA/DHA is safe in the recommended doses. Intake of EPA and DHA up to 5 grams per day does not cause spontaneous bleeding or complications from bleeding and is safe for people taking blood thinners. During pregnancy and lactation, fish oil (guaranteed to be contaminant-free) may be preferable to eating oily fish, where it is uncertain whether it contains mercury and other contaminants (such as PCBs and dioxin) that harm the child.
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