Omega-3: why its consumption is more than essential

Omega-3 fatty acids are composed of long chains of polyunsaturated fatty acids and are considered essential because the human body cannot produce them.

These essential fats are obtained through what we consume. Foods rich in fish oil, in some vegetable oils such as linseed and hemp oil, in nuts, especially walnuts, in freshly ground linseed and in green leafy vegetables.

Perhaps the most important function of omega-3 fats is that they form an integral part of cell membranes throughout the body and affect the function of cell receptors on those membranes. They provide the starting point for the production of hormones that regulate blood clotting, the contraction and relaxation of arterial walls, and inflammation. They also bind to receptors on cells that regulate gene function. Apparently because of these effects, omega-3 fatty acids have been shown to help prevent heart disease and stroke; may help control lupus, eczema, and rheumatoid arthritis; and may play a protective role in the development of cancer and other diseases.

Omega-3 fatty acids are composed of subgroups of polyunsaturated fats, but the main ones are:

• Eicosapentaenoic acid ( EPA ) and Docosahexaenoic acid ( DHA ) come mainly from fish fat and are generally called marine Omega 3.
• Alpha-linolenic acid ( ALA ) is found primarily in vegetable oils, nuts such as walnuts, seeds such as flaxseed and hemp seeds, and green leafy vegetables. The human body generally uses ALA as an energy source, but conversion to EPA and DHA is very limited.

It is assumed that when ALA is consumed and prolonged and desaturated, it becomes a precursor of EPA and DHA , but this is not always the case because its main metabolic destination is the supply of energy, followed by storage and finally, and in a very low proportion, the conversion to EPA and DHA .

Studies carried out by various faculties of the University of Chile, in Santiago, conclude that by consuming larger amounts of Alpha-linolenic Acid ( ALA ) through food, tissue levels of Omega-3 can increase, although these increases depend on the metabolic capacity of the tissues to convert the fatty acid ( ALA ) into its metabolic derivatives EPA and especially DHA , which is crucial for human brain and visual function, as well as the preservation of neuronal physiology during aging.( 1 )

Evidence shows multiple benefits for human health from the consumption of marine omega-3 fatty acids, but the limited supply is focused on the consumption of oils from fatty or blue fish (tuna, horse mackerel, sardines and salmon, among others). So we need to think of more sustainable ways to obtain this important nutrient for the human body.

Get to know the new names of Omega-3

To counteract unsustainable fishing and fish farms, and even more so for vegetarians or those who are allergic, humans can obtain the essential fatty acids EPA and DHA from microalgae , just as fish do.

In addition to polyunsaturated fatty acids (PUFAs), many algae are rich in other lipids, such as phytosterols. Phytosterols have structures similar to cholesterol, but are very effective in reducing serum cholesterol levels in humans and, as a result, are believed to prevent Alzheimer's disease, suppress colon tumor growth, and provide benefits for prostate disorders. Stigmatosterol, campesterol, and sitosterol are the main phytosterol species present in microalgae, and stigmasterol has been suggested to be the most important of the three in promoting health benefits. Phytosterols are found in both terrestrial and aquatic plants and algae . Similar to Omega-3 PUFAs, digestive intake is the only source of phytosterols found in human plasma.

Currently, projects are being carried out to obtain microalgae and make their production as an Omega-3 DHA and EPA supplement economically viable.

 

The vegetable option

Considering that it is difficult to obtain nutritional supplements based on fish oils and even more so, microalgae for the Western population, mainly in Latin America, the incipient industrial production of oils rich in vegetables rich in ALA (chia, linseed, hemp, sacha ichi and rosehip) may be an innovative alternative for the consumption of fatty acids, specifically the metabolic precursor ALA , taking into account the study carried out by the University of Chile, where higher consumption can promote the production of DHA .

What specifically do Omega-3 fatty acids help with?

Cardiovascular health

Most studies have focused the benefits of Omega-3 on cardiovascular health. These fatty acids appear to stabilize the heart rate rhythm and not allow it to abruptly change to a potentially fatal one. These arrhythmias cause most deaths from cardiac causes. Omega-3 fatty acids help reduce high blood pressure, improve blood vessel function and in larger amounts, reduce triglycerides and should reduce inflammation that plays an important role in the development of atherosclerosis. ( 2 )

Decreased risk of infection and shorter hospital stays

Parenteral nutrition (PN) is intravenous feeding given to a patient whose gastrointestinal tract is not functioning. A very recent study and its meta-analysis suggest that an intravenous solution enriched with Omega-3 fatty acids improved patient outcomes as well as length of stay in the hospital ICU.

The results revealed that infection rates decreased by 40% and sepsis by 56% in patients receiving Omega-3 Acids in their NPs. In addition, both hospital and ICU stays decreased by 2 days. ( 3 )

Omega-3 fatty acid supplementation improves behavior in children ages 8-16

Recent studies suggest that Omega-3 may have long-term effects on neurological development in children, mainly by reducing antisocial and aggressive behavioural problems.

In the experiment, children in the control group drank a fruit juice containing one gram of an Omega-3 fatty acid blend for 6 months. Children in the placebo group were given a similar juice to drink, but without Omega-3. After 6 months, parents completed a personality questionnaire for each child providing reports on their behavior, especially externalizing behavior (lying, fighting) and internalizing behavior (depression, anxiety, withdrawal).

Children who consumed the Omega-3-rich drink showed reductions in negative behaviors. These reductions lasted up to 12 months and included a decrease in externalizing behaviors of up to 42%. As for internalizing behaviors, these were reduced by 69%. The effects were attributed to the role that Omega-3s play in neuronal health and in both the production and function of neurotransmitters. ( 4 )

Omega-3 fatty acid supplementation helps against depression

Depression is a behavioral disorder characterized by profound sadness, fatigue, disturbed sleep, feelings of guilt or low self-esteem. It is the most common mental disorder worldwide, affecting some 322 million people. The worst thing is that many people who suffer from depression do not respond to antidepressant drug therapies. A new study suggests that Omega-3 fatty acids are beneficial when it comes to treating the symptoms of depression.

In a study conducted in Canada, 430 patients were enrolled in an experiment where one group was given an Omega-3 fatty acid supplement (1500 mg of EPA and 150 mg of DHA) and another group was given a placebo for 8 weeks. The patients themselves completed a questionnaire about depressive symptoms and clinical assessment.

At the end of the study, patients taking the Omega-3 supplement showed improvements in both their clinical scores and symptoms, particularly among those without accompanying anxiety disorders. These improvements were comparable, i.e. superior, to those seen with antidepressant drugs. ( 5 )

Omega-3 fatty acid supplementation reduces tobacco cravings in smokers

Cigarette smokers have been found to have low levels of Omega-3 fatty acids, fats that are essential for proper brain function. A 2014 study found that regular cigarette smokers who consumed Omega-3 fatty acids reduced both their cravings and the number of cigarettes they smoked per day.

According to Dr. Rhonda Patrick, previous studies have shown that a deficiency of the omega-3 fatty acids eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA ) can contribute to psychological stress. Interestingly, the areas of the brain that process stress and the signals that an ingested medication should stimulate are coincident. The imbalanced levels of omega-3s found in smokers can make them more vulnerable to stress, which contributes to cravings. The study mentioned below was interested in whether administering omega-3 fatty acids to smokers would affect their desire to smoke.

In this placebo-controlled pilot study, researchers gave smokers either a combination of EPA and DHA or a placebo daily for 4 weeks. The study authors assessed cravings after showing participants pictures of cigarettes and people smoking. After one month of omega-3 supplementation, participants experienced a reduction in cravings and reported an 11% reduction in smoking compared to when the study began. Cravings remained at the same level for up to one month after the experiment ended. In the other group, the placebo did not affect cravings or cigarette consumption. ( 6 )

More important benefits of Omega-3 fatty acids

Omega-3s play important roles in the body as components of the phospholipids that form the membranous structures of cells, the Omega-3s. DHA in particular is found in high levels in the retina, brain and sperm . In addition to their role in the formation of membranous cells, Omega-3s together with Omega-6s provide energy to the body and are used to form eicosanoids (signaling molecules made by enzymatic and non-enzymatic oxidation of arachidonic acid or other polyunsaturated fatty acids. They are intracellular regulators, participate as mediators for the central nervous system, in inflammatory processes, immune system response and pain transmission ).

It is important to clarify that eicosanoids made from Omega-6 are generally more potent mediators of inflammation, vasoconstriction and platelet aggregation (part of the mechanism that leads to thrombus formation) than those made from Omega-3, with some exceptions. This is because both types of fatty acids compete for the same desaturation enzymes; ALA (alpha linoleic acid) is a competitive inhibitor of metabolism against linolenic acid and vice versa. Similarly, EPA and DHA can compete with arachidonic acid for eicosanoid synthesis. Thus, higher concentrations of EPA and DHA (Omega-3) than arachidonic acid (Omega-6) tip the balance towards less inflammatory activity. This is why it is important to maintain an Omega-3 to Omega-6 consumption ratio of 3:1.

It has to help you lose weight

Obesity has been defined as having a body mass index greater than 30. Worldwide, about 39% of adults are overweight and 13% are obese. These numbers increase even more in first world countries such as the United States.

The problem with obesity is that it increases the risk of contracting other metabolic-related diseases such as type 2 diabetes, heart disease and cancer.

Omega-3 fatty acid supplementation improves body composition and risk factors in obese individuals. Some studies even suggest that combining Omega-3 supplements with exercise may help with weight loss, although not all studies had the same effect.

An analysis of 21 studies indicates that Omega-3 supplementation did not significantly reduce the weight of obese individuals, but did reduce waist circumference and waist-to-hip ratio. This is very positive because it indicates that Omega-3 supplementation does, in fact, stimulate metabolism in a way that promotes fat loss. ( 7 )

Supplementing with Omega-3 can help you have healthier skin

We know that the skin is the largest organ in the body and contains significant amounts of fatty acids.

Skin quality and health deteriorate with age, especially in old age or due to excessive sun exposure. Many skin disorders can benefit from Omega-3 fatty acid (EPA) supplementation, including psoriasis and dermatitis. ( 8 ), ( 9 )

Support in early stages of pregnancy

Several recent studies have shown that including Omega-3 fatty acids during pregnancy allows for a solid development of the fetus and the quality of its vision, especially in hand-eye coordination. It has not yet been possible to identify whether high levels of Omega-3 can have an effect on learning capacity or IQ.

In any case, it is recommended that pregnant and breastfeeding mothers supplement with Omega-3 (DHA, above all) which should help improve the visual development of the child and helps reduce the risk of allergies. ( 10 )

Helps balance fatty liver

Among the many functions that the liver has in the human body, is that of processing body fat and this has an effect on overweight.

Nonalcoholic fatty liver disease, in which fat builds up inside the liver, is becoming more common.

Omega-3 supplementation may improve liver function and reduce inflammation which results in decreased symptoms of non-alcoholic fatty liver disease and the amount of fat in the liver. ( 11 ), ( 12 )

It should relieve asthma symptoms and allergy risk.

Asthma is a chronic lung disease with symptoms such as coughing, shortness of breath and wheezing. It affects 334 million people worldwide and its incidence has been increasing over the last three decades with 250,000 deaths annually attributed to asthma. Interestingly, the incidence of asthma has doubled in the last 30 years, even though there are more drugs and treatments on the market. Therefore, there has been an interest in non-pharmacological therapies and dietary changes to slow the increase.

Asthma attacks can be dangerous and are caused by inflammation of the airways in the lungs. Several studies associate Omega-3 consumption with a decreased risk of asthma in both children and adults. ( 13 ), ( 14 )

How Omega-3s Protect Bones from Inflammation

Remember that if Omega-6 and Omega-3 levels are not balanced, Omega-6 fatty acids (present in many nuts, oils we use daily for cooking) cause bone loss. Omega-6 fatty acids, such as arachidonic acid, produce inflammatory compounds which is the opposite of what Omega-3 fatty acids do.

Anything that causes inflammation activates osteoclasts (cells specialized in breaking down bone). Osteoclasts are supposed to remove brittle, old or damaged bone, and they do a very fast job. They then have to make room for osteoblasts (cells specialized in rebuilding bone) to make the necessary repairs.

If the inflammation is chronic, the osteoclasts are constantly working, which can result in thinning of the bone and eventually osteoporosis.

EPA and DHA regulate inflammatory signaling, meaning they send osteoclasts to rest and thus help prevent excessive bone loss.

On the other hand, EPA and DHA increase the production of osteoblasts and encourage them to take their time rebuilding our bones.

The goal is balance. An inner dance that enables inflammatory signals to be sent when they are needed and stopped before inflammation causes damage. Both Omega-3 and Omega-6 fatty acids are partners in this inflammation-regulating dance. If they dance in balance, damaged bone is removed while new bone is continually built.

Are you getting enough Omega-3?

His mother was right when she forced him to take Scott's emulsion.

The predominant sources of EPA and DHA are found in fish oil:

Type of fish	Grams of EPA + DHA in 100g of fish
Trout (freshwater)	3.0
Mackerel (North Atlantic)	2.5
Anchovies (canned in oil)	1.7
Salmon (not hatchery)	1.2
Sardines (canned)	1.0
shrimp	0.3
squid	0.2

Notes on Mercury : Unfortunately, many fish are sold with high levels of mercury, which is ingested by the person who eats it. And it is bad for the bones. Mercury builds up in the kidneys and damages them, which obstructs the kidneys' ability to convert vitamin D into its active form, which is the form of vitamin D that allows calcium to be absorbed.

As you can see, it is not so easy to obtain the ideal requirement of 2.6-3 grams per day of EPA and DHA . That is why supplementing with Omega-3 EPA and DHA is an alternative.

Omega-3 from animal sources vs. plant sources

Let us remember that Alpha Linoleic Acid is the precursor of EPA and DHA , but we cannot consider it as a replacement for them because only 6% of ALA is converted into EPA and DHA, which is not nearly enough to achieve a bone-protective effect.

To obtain EPA and DHA, you would need to consume fish or fish oil. The first formulas with microalgae are just now appearing on the market. However, you can find Alpha Linoleic Acid ALA in:

Brussels sprouts, chia seeds, flax seeds, pumpkin seeds, tofu, walnuts.

Remember: It's all about balance, but we need to make sure we get our daily supply of Omega-3 fatty acids to reap all of these benefits.