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Omega 3 | Effect, requirement and importance for the heart, brain and inflammation regulation
Omega-3 fatty acids are essential for the heart, brain and inflammation regulation. Everything you need to know about the effects, requirements, food sources and dietary supplements with EPA and DHA.
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Omega-3 fatty acids are essential for the heart, brain and inflammation regulation. Everything you need to know about the effects, requirements, food sources and dietary supplements with EPA and DHA.
Omega-3 fatty acids are among the essential polyunsaturated fatty acids that the body cannot produce itself and must therefore be ingested through food. The best-known representatives are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) - both of which are mainly found in fatty sea fish such as salmon.fatty sea fish such as salmon, mackerel or herring - and ALA (alpha-linolenic acid), which is mainly found in vegetable oils such as linseed oil, chia and walnuts. ALA must first be converted into EPA and DHA in the body, which only happens to a very limited extent.
Omega-3 fatty acids are of central importance for health. They have an anti-inflammatory effect, support cardiovascular function, contribute to health and the immune system.strong data-end="945" data-start="887">maintain normal brain function and vision and have a positive effect on the flowability of the blood. They play a particularly important role in chronic inflammatory diseases such as arthritis, rheumatism or autoimmune diseases and in preventive heart medicine. There is also evidence in mental health that omega-3 fatty acids can have a supportive effect in depression, ADHD or dementia prevention.As the Western diet often contains too little omega-3 and too many pro-inflammatory omega-6 fatty acids at the same time, a balanced ratio is crucial. The supply of high-quality fish oils, algae oils (for vegans) or balanced food supplements can help to cover the daily requirement. When taking food supplements, care should be taken to ensure high purity, stability and a sufficiently high EPA/DHA content. Studies show that EPA-rich preparations can be particularly useful for inflammatory processes as well as DHA-rich variants to support cognitive function.
Important characteristics of omega-3 fatty acids:
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Essential: must be supplied via the diet
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Main sources: Fish oil (EPA/DHA), linseed oil and chia seeds (ALA)
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Effect: inhibits inflammation, supports the heart and brain, protects the blood vessels
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Important for: Heart disease, autoimmune diseases, depression, dementia
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Supplementation useful for unfavourable omega-6/3 ratio in the diet
Literature references:
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Calder, P. C. (2017). "Omega-3 fatty acids and inflammatory processes: from molecules to man." Biochemical Society Transactions.
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Innes, J. K., & Calder, P. C. (2020). "The differential effects of EPA and DHA on cardiovascular risk factors." Nutrients.
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Bazinet, R. P., & Layé, S. (2014). "Polyunsaturated fatty acids and their metabolites in brain function and disease." Nature Reviews Neuroscience.
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