What is omega 3?
Omega 3s are long-chain essential fatty acids, best known for their anti-inflammatory properties.
As the name suggests, it is essential to consume omega 3 through diet or supplementation as almost every cell in the body requires it for normal functioning.
The three main types of omega 3 include Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA and DHA are the biologically active forms and are therefore more important for health, long-term.
Whilst it is possible to convert ALA into EPA and DHA within the body, the conversion rate is very low, so it is best to consume EPA and DHA directly.
The science
To understand just how important this nutrient is, we need to get a get into the science a little…
Every cell in the body has a membrane made of fats, called the phospholipid bilayer, which assists with the transport of molecules and ions in and out of cells. When EPA and DHA are ingested, they become incorporated into the phospholipid bilayer and play a vital role in receiving, processing, and responding to messages from other cells. As you can imagine, this contributes to the overall function of cells which in turn contributes to the function of organs, as organs are made up entirely of cells! And when we have better functioning organs, we have a better functioning body.
The key benefits of omega 3
Now that we have the big picture, lets look at the evidence-based health benefits of omega 3. Omega 3 is shown to fight inflammation, be cardioprotective, play an essential role in healthy fetal development, support brain health and cognitive function and display promising results for mental health conditions.
EPA is specifically beneficial for inflammation, the immune system and heart health, whereas DHA is essential for the nervous system, eyes, and brain. In fact, the brain is made up of around 58% DHA!
Conditions where omega 3 EPA/DHA may be of benefit include:
- Skin health – acne, eczema, psoriasis
- Period pain
- Cardiovascular disease
- Depression and anxiety
- Arthritis
- Alzheimer’s Disease
- Pregnancy
Dietary advice with regards to omega 3 consumption
ALA is found in plants, whereas EPA/DHA is predominantly found in oily fish.
Sources of ALA:
- Flaxseeds and flaxseed oil
- Chia seeds
- Walnuts
- Hemp seeds
Sources of EPA/DHA:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Herring
To reiterate, EPA/DHA are the biologically active forms of omega 3 and although ALA can be converted into EPA/DHA, the process is inefficient and unreliable.
Why supplement?
Despite the multitude of health benefits of omega 3, only 20% of Australians are meeting their recommended daily intake.
Whilst it is possible to consume enough omega 3 in the diet through the foods mentioned above, supplementation is appropriate for many people. Whether you don’t enjoy the taste of oily fish or are dealing with one of the specific conditions mentioned above, supplementation is a convenient and easy way to ensure you are meeting your requirements and reaping the benefits.
Try our Super Omega EPA/DHA
Super Omega EPA/DHA contains 1g of fish oil including 600mg of EPA and 200mg of DHA per capsule. We recommend taking 1 - 3 capsules daily with food, or as advised by your healthcare practitioner.
References
Bradbury, J. (2011). Docosahexaenoic acid (DHA): an ancient nutrient for the modern human brain. Nutrients, 3(5), 529–554. https://doi.org/10.3390/nu3050529
Brenna, J. T., Salem, N., Sinclair, A. J., & Cunnane, S. C. (2009). Alpha-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, Leukotrienes and Essential Fatty Acids, 80 (2-3), 85-91. doi: 10.1016/j.plefa.2009.01.004.
Meyer, B. J. (2016). Australians are not Meeting the Recommended Intakes for Omega-3 Long Chain Polyunsaturated Fatty Acids: Results of an Analysis from the 2011-2012 National Nutrition and Physical Activity Survey. Nutrients, 8(3), 111. https://doi.org/10.3390/nu8030111
Rahbar, N., Asgharzadeh, N., &Ghorbani, R. (2012). Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. International Journal of Gynaecology and Obstetrics, 117, 45-47. doi:10.1016/j.ijgo.2011.11.019
Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in Nutrition, 3(1), 1-7. doi: 10.3945/an.111.000893.
