Omega-3 Fatty Acid – a priority supplement

The importance of omega-3 fatty acids cannot be overstated, so let’s refresh our memories and take a look at their many benefits.

The modern diet does not supply nearly enough of them, so it’s also important to know how we can obtain more.

Omega-3 fatty acids are ‘essential’ fatty acids. This means that they are essential to human health, but because our bodies cannot synthesise them, we need to obtain them through diet or supplementation. Omega-3 fatty acids are polyunsaturated, and they are commonly found in marine and plant oils.

The most important omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In general, our diets today are incredibly deficient in omega-3 fatty acids – in fact, the average person eats only one-sixth of the omega-3 fatty acids that would have been found in the diet in 1850. This is largely due to food processing.¹

HOW DO WE OBTAIN MORE OMEGA-3 FATTY ACIDS?

Dietary sources

Some of the better plant sources include chia, hemp and flax seeds and walnuts, although this is the ALA form and conversion to EPA and DHA is often incomplete, estimated at between 3% and 10%. Plant sources, therefore, shouldn’t be relied on as the only source of omega-3 fatty acids in the diet. However, chia and hemp seeds are particularly useful to include in the diet for reasons other than their omega-3 fatty acid content.

Chia seeds are rich in soluble fibre that soothes the digestive system and slows the release of sugar into the blood stream, it is low in calories but dense in nutrients and antioxidants. It’s a good combination of healthy fats and protein and is ideal food for endurance and fitness. Hemp seeds are a great vegan friendly source of protein containing all 10 essential amino acids as well as also being generally micronutrient rich.

Good-quality oily fish (mackerel, salmon, sardines, anchovies and tuna) and eggs can be reliable sources of omega-3 fatty acids (EPA and DHA). However, where seafood is concerned, we still need to overcome challenges such as heavy-metal contaminants and sustainability.

Supplementation

I strongly recommend a good-quality fish oil supplement – with the emphasis on good quality! Supplements of poor quality may be rancid, contain insignificant amounts of EPA and DHA, or contain contaminants. Pick a supplement recommended by a health-care practitioner trained in nutrition. Supplements may have different ratios of EPA to DHA, and the right one for you depends on your specific needs. Pick a supplement produced by a company known for quality and that is GMP certified. It’s also important to choose a supplement that promotes sustainable fishing. I recommend the Metagenics range of omega-3 fatty acid supplements. Certain types of algae are high in DHA, and algae-based supplements are the best option available for strict vegans.

To reduce inflammation in the body. Omega-3 fatty acids (EPA and DHA) make series 3 prostaglandins, which are anti-inflammatory. These are important because they reduce inflammation in the body and balance out the inflammatory series 2 prostaglandins made by arachidonic acid (a type of omega-6 fatty acid that’s high in the Western diet).

To maintain the integrity and fluidity of cell membranes. Cell membranes are made up of fats, and a diet is rich in these polyunsaturated fats produces cell membranes that are rich in them too. This results in a high degree of fluidity within the cell membrane, encouraging optimal cellular function.

For joint health. Omega-3 fatty acids reduce joint pain because of their anti-inflammatory properties. Fish oil supplementation has been shown to reduce the inflammation of arthritic conditions.²

For brain health (preventing cognitive decline). This is another bonus resulting from the anti-inflammatory properties of omega-3 fatty acids. It also appears that these fatty acids may be involved in encoding memories.¹

For mood support (and mental disorders). Plenty of evidence suggests that omega-3 fatty acids are useful for general mood support and to counter depression. They have even shown to be helpful in schizophrenia and bipolar disorder.³

For heart health. Omega-3 fatty acids lower the amount of cholesterol and triglycerides circulating in the bloodstream. Their anti-inflammatory effect is also of benefit here. There’s strong evidence that omega-3 fatty acids can reduce the risk of a heart attack if you have already had one.² They also help to thin the blood and generally protect against coronary heart disease.⁴

For skin health. Omega-3 fatty acids help to keep cell membranes smooth and soft, as well as controlling what goes in and out of the cells so they can effectively retain water. The result – your skin cells remain plump and supple.

This is by no means the end of the list … in fact it’s just the beginning. The crux of the matter is that omega-3 fatty acids are essential for general health and wellbeing for many reasons, and should be a priority supplement.

Editor's note: Here is another excellent article on how to Balance your Omegas.