- What are omega-3 fatty acids? Where do they come from?
- Why are omega-3 fatty acids important for our body?
- How do omega-3 fatty acids work?
- Fatty acids for the immune system
- It's the ratio that counts
- When does omega-3 show effect?
- Which foods contain omega-3 fatty acids?
- When should you take omega-3?
- How much omega-3 does the body need? The requirement
- What is the best way to take omega-3?
- Literature:
Omega-3 fatty acids from fish, algae or nuts are said to have a variety of effects. They are essential for our health and have a positive effect on the immune system as well as the heart, brain and eyesight. In this article, you can find out what omega fatty acids are all about and why, as is so often the case, the right ratio is important.
What are omega-3 fatty acids? Where do they come from?
Omega-3 fatty acids belong to the group of multi-unsaturated fatty acids and are essential. This means that they must be absorbed through food and cannot be formed by the body itself. The most important omega-3 fatty acids include alpha;-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is a plant-based omega-3 fatty acid, while DHA and EPA are primarily found in marine animals, but also in algae.
Omega-3 fatty acids are undoubtedly helpful for the body in the development and maintenance of individual health. According to the European Food Safety Authority (EFSA), omega-3 fats have been shown to contribute to normal heart function.normal heart function and also have a positive effect on our sight and brain. [1] They are also an important energy source./strong>and building material of human cell membranes[2].
For a deeper understanding, let's take a look at human evolution. After all, it was not only the modern pharmaceutical industry that created the „hype about „good fat“. The anchoring of multiple unsaturated fats in the human diet is the subject of many anthropological studies [3]. It is therefore obvious that omega-3 fatty acids, which are also responsible for numerous metabolic processes, should be a key component of a species-appropriate diet.
Not only the certainty that humans have always consumed omega-3 fatty acids (primarily from fish and seafood, as this is where the omega-3 fatty acids EPA and DHA are most abundant), but also the fact that humans have always consumed omega-3 fatty acids;acids EPA and DHA are most abundant here), but also the right ratio to other multi-unsaturated fatty acids. Nature doesnot divide them into good and bad, as is often described in the media today. Because in addition to omega-3 fatty acids, omega-6 fatty acids are another important group.
How do omega-3 fatty acids work?
To better understand the effect of omega-3 fatty acids, it makes sense to look at their interaction with omega-6 fatty acids. Both are multi-unsaturated, essential fatty acids for us that need to be absorbed through food. They are of great importance for our immune system and the normal course of inflammatory processes [4] How does the interplay of omega-3 and omega-6 fatty acids work in the human body?
Fatty acids for the immune system
The immune system is there to become active when it detects an „attack“, e.g. by viruses. by viruses, bacteria or fungi, or tissue is destroyed by an injury. The consequence is inflammation. Inflammation is therefore first and foremost a positive mechanism and the basis for optimal wound healing.
At the beginning of inflammation, tissue and thus cells are destroyed. We have already talked about the fact that multi-unsaturated fatty acids are also built into the cell membranes. The omega-6 fatty acids contained in the cell membrane (in particular the arachidonic acid (AA)) are now converted by special enzymes and thus become prostaglandin E2. The number of these is now increasing, as the inflammatory process is already in full swing [5].
The symptoms are well known: &overheating of the tissue, redness, swelling, reduced function and pain. From a certain point (1st check point), more and more „solvents“ are formed [6]. These are formed from the omega-3 fatty acids EPA and DHA, among others. They serve to regulate the aactivated immune system, to end inflammation and to initiate wound healing [7]. This process therefore requires both omega-3 and omega-6 fatty acids to be present in sufficient quantities. Too many omega-6 fatty acids (AA) can lead to persistent inflammation, too little DHA and EPA may result in wound healing not being optimally initiated or completed [8].
This also makes it clear why omega-3 and omega-6 are so important for our body;body and why omega-3 fatty acids are associated with many positive health factors. This is because most modern diseases are also associated with an „incorrectly“ functioning immune system[9]. Omega-3 fatty acids have a regulatory effect on the activated immune system. Omega-3 is therefore also suitable for preventive use.
Fig. 1. the fatty acid metabolism: the right ratio of omega 3 and omega 6 is important
It's the ratio that counts
Omega-6 fatty acids often have a rather negative reputation. This is because too much of it triggers persistent inflammatory reactions in our body, as described above. Accordingly, our nutrition should be in the right ratio of multi-saturated fatty acids. An optimal ratio of omega-6 to omega-3 is described in the scientific literature as 2:1 [10], sometimes even 5:1. But the reality is different: According to recent studies, Western Europeans have a ratio of 16:1 [11]. As a result, our immune system can no longer find the off button for inflammation [12]. Since a modern diet contains more omega-6 and fewer omega-3 fatty acids, the frequent consumption of omega 3 (omega-3 fatty acids) is a good thing;In addition to the reduction of omega-6, the frequent consumption of omega-3 (especially EPA and DHA) is one way of balancing the ratio.
Endash: If – then right. But how does that work?
As shown in the previous figure (Fig. 1), eicosapentaenesäure (EPA) and docosahexaenesäure (DHA) are formed from alpha-linolenesäure. Arachidonic acid (AA) is formed from linoleic acid. Since this process – i.e. the formation of EPA/DHA, but also archidonsäure – the same enzymes are needed, a kind of competition develops. This is because all three are important components of the cell membranes. For example, EPA and arachidonic acid serve as starting materials for hormone-like transmitters, so-called eicosanoids. These are involved in inflammatory and defense reactions of the body. Eicosanoids produced from EPA (omega 3) or arachidonic acid (omega 6) have different functions. The eicosanoids derived from EPA have inflammatory and vasodilatory functions whereas eicosanoids from arachidonic acid tend to have inflammatory and vasoconstrictive effects.
When does omega-3 show effect?
A clear statement about the „effect“ of omega-3 is difficult, especially as each individual metabolism also has different needs. But at least you can be guided by numerous studies in which the intake of omega-3 is recommended for different groups and patients:
| Indication | Application |
| Increase in maximum oxygen uptake and vascularization | |
| .function | Four weeks of omega-3 with 1.1g per day |
| Increase in muscle strength (hand grip test) | Six months with 1.8g EPA and 1.5g DHA daily |
| Reduction of pro-inflammatory messengers in asthmatics | Three weeks with 3.2g EPA and 2.0g DHA |
| Increased muscle mass in older people | Six months with 3.36g omega-3 per day |
| Potential training improvement | 0.4g EPA, 0.3g DHA (60 days before training and 90 days during training |
Which foods contain omega-3 fatty acids?
Omega-3 fatty acids are contained in some animal and plant-based foods. Particularly good sources of omega-3 fatty acids (DHA and EPA) are marine products, such as fatty fish (e.g. salmon, sardines, herring or mackerel). But algae also provide a lot of omega-3. It is therefore worthwhile to also use fish varieties that come from wild catches. This is because they can enrich their own omega-3 content via food from the sea (algae, krill, etc.). The food of farmed fish, on the other hand, consists primarily of soy, grain or even other fish waste that does not provide omega-3.Plant-based omega-3 fatty acids (ALA) can be found in flaxseed, walnuts, wheat seeds and whey.walnuts or rapeseed and the corresponding vegetable oils. However, the health-promoting effect of ALA has only been scientifically confirmed to a limited extent [13].
When should you take omega-3?
As omega-3 fatty acids are essential, we should consume them every day. As already mentioned, the two important omega-3 fatty acids EPA and DHA are mainly found in fish and algae. The general recommendation is therefore to eat fish at least twice a week. For people who don't eat fish, a food supplement (e.g. with Fish & Oil Capsules/ Omega-3 Capsules) to cover the daily requirement. In addition, food supplementation is also recommended for prevention according to current studies. If used as a dietary supplement, the intake of fatty acids should always take place with a main meal.
How much omega-3 does the body need? The requirement
There are many different claims and studies on quantity and duration of use. For example, a study by Thompson et al. shows a list of different institutions to describe the amount needed for different age groups:
| Organization and intake | Age | Intake (daily) | |
| World Health Organization DHAEPA+DHA | 12-24 months 2-4 years 6-10 years Adults | 10-12 mg/kg 100-150 mg 150-200 mg 200-250 mg 200-500 mg | |
| National Institute of Medicine EPA+DHA | Age 1–3 years 4–8 years 9–13 years 14–18 years 19–50 years 51+ years | Male/female (mg/day) 70 mg/70 mg 90 mg/90 mg 120 mg/100 mg 160 mg/110 mg 160 mg/110 mg 160 mg/110 mg | |
| American Heart Association | Adults | At least 230g of fish per week | |
| U.S. Dept of Agriculture and U.S. Department of Health and Human Services | Adults Pregnant | Increase the amount and variety of seafood consumed, instead of some meat and poultry consume at least 8 and up to 12 ounces per week of a variety of seafood. | |
What is the best way to take omega-3?
Since omega-3 fatty acids „are fatty“, it makes sense to combine them in particular with fatty vitamins (A,D,E,K). By taking them together, these vitamins can be better absorbed [14].
Literature:
- EFSA, 2011.
- Surette, 2008.
- A. P. Simopoulos, 2006.
- Serhan et al., 2015.
- Serhan et al. 2015.
- Bosma-den Boer, van Wetten, and Pruimboom, 2012.
- Serhan et al. 2015.
- Bosma-den Boer, van Wetten, and Pruimboom 2012.
- De Punder and Pruimboom, 2015.
- A. P. Simopoulos, 2008.
- Artemis P. Simopoulos 2011.
- Bosma-den, van Wetten, and Pruimboom, 2012.
- As et al, 2018.
- Dawson-Hughes et al, 2015.
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