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What are the main benefits of Omega-3?

By January 22, 2024January 25th, 2024No Comments

Omega-3 has many health benefits, including: supporting heart health, aiding weight loss, promoting eye Health, reducing inflammation, promoting healthy skin, promoting fetus development, reducing liver fat, reducing symptoms of depression. It can also improve the symptoms of asthma and risk of allergies, bone health, attention, and hyperactivity in children. 

Table of content:

List of Omega-3’s potential health benefits in people

Omega-3 fatty acids, comprising alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have demonstrated a spectrum of health benefits rooted in robust scientific inquiry. ALA, primarily derived from plant sources, serves as a precursor for EPA and DHA, which are prominently found in marine oils. The following list is composed of potential health benefits of Omega-3 fatty acids:

1. Cardiovascular Health

Triglyceride Reduction

Omega-3 fatty acids, particularly EPA and DHA, have demonstrated efficacy in reducing elevated triglyceride levels, contributing to improved cardiovascular health.

Inflammation Modulation

Omega-3s exhibit anti-inflammatory properties, potentially reducing systemic inflammation, a key contributor to cardiovascular diseases.

Blood Pressure Regulation

Studies suggest a beneficial impact on blood pressure regulation, potentially contributing to the management of hypertension.

Cardiovascular Risk Reduction

Epidemiological evidence indicates a correlation between omega-3 intake and a decreased risk of cardiovascular events and mortality.

2. Cognitive Function

Neurological Structure

DHA, a crucial component of neuronal membranes, contributes to the structural integrity of the brain, supporting optimal cognitive function.

Cognitive Performance

Research suggests a positive association between omega-3 intake and cognitive performance, with potential neuroprotective effects and implications for cognitive aging.

3. Inflammatory Conditions

Rheumatoid Arthritis

Omega-3 fatty acids have shown promise in mitigating inflammation associated with conditions like rheumatoid arthritis, potentially offering relief to individuals with inflammatory joint disorders.

Mental Health -Mood Disorders

Preliminary studies explore the impact of omega-3 supplementation on mood disorders, including depression and anxiety, suggesting a potential role in mental health support.

Additional Potential Benefits:

  • Eye Health: DHA, found abundantly in the retina, contributes to visual acuity, making omega-3s relevant for maintaining eye health.
  • Skin Health: Omega-3s may play a role in promoting healthy skin by supporting hydration and reducing inflammation.
  • Immune System Support: Some studies suggest that omega-3 fatty acids may modulate immune system function, potentially contributing to overall immune health.
  • Pregnancy and Infant Development: Omega-3 supplementation during pregnancy has been linked to positive outcomes for fetal brain development, and DHA is recognized as crucial for infant brain and eye development.

Sources of Omega-3

1. Fatty Fish

  • Salmon: Salmon is one of the richest sources of Omega-3s, particularly DHA and EPA. Wild-caught salmon generally contains higher levels of Omega-3s compared to farm-raised varieties.
  • Mackerel: Mackerel is another fatty fish high in both EPA and DHA. It’s a flavorful fish commonly enjoyed grilled, smoked, or pickled.
  • Sardines: Sardines are rich in Omega-3s and also provide a good amount of calcium due to their edible bones. They are available canned in water, oil, or sauces.
  • Trout: Rainbow trout and other varieties of trout are good sources of Omega-3s. They are often available fresh or smoked.
  • Herring: Herring is a fatty fish that can be enjoyed fresh, smoked, or pickled. It is rich in both EPA and DHA.
  • Anchovies: Anchovies are small fish that pack a punch in terms of flavor and Omega-3 content. They are often used in sauces or as toppings.
  • Tuna: While tuna is a source of Omega-3s, the content can vary based on the type of tuna. Albacore (white) tuna generally contains more Omega-3s than light tuna.

When incorporating fatty fish into your diet for Omega-3s, it’s advisable to choose a variety of fish to ensure a well-rounded nutrient intake. Additionally, consider the cooking methods, as grilling, baking, or steaming are healthier options compared to frying.

For individuals who may not consume fish regularly or have dietary restrictions, Omega-3 supplements such as fish oil capsules or algal oil capsules (derived from algae) are available. These can provide a convenient alternative to meet Omega-3 needs, but it’s essential to choose high-quality supplements and consult with a healthcare professional for personalized advice on dosage.

2. Flaxseed and Flaxseed Oil

 Alpha-Linolenic Acid (ALA): Flaxseed, renowned for its ALA content, serves as a plant-based source of omega-3 fatty acids.

3. Chia Seeds

 ALA Content: Chia seeds are a plant-based powerhouse, providing a notable source of ALA omega-3 fatty acids.

4. Walnuts

 ALA Enrichment: Walnuts offer a plant-based source of ALA, contributing to omega-3 intake in vegetarian diets.

5. Canola Oil

 ALA Concentration: Canola oil stands as a culinary source of ALA, promoting the incorporation of omega-3s into everyday cooking.

6. Soybeans and Soy Products

 ALA Content: Soybeans and soy-derived products contribute to omega-3 intake, especially for individuals following vegetarian or vegan diets.

7. Eggs, Especially Omega-3 Enriched

 DHA and EPA Enrichment: Eggs from hens fed omega-3-rich diets, including fish oils, provide a source of DHA and EPA.

8. Krill Oil

EPA and DHA Source: Krill oil, derived from tiny crustaceans, serves as a supplement rich in both EPA and DHA.

9. Algal Oil

 Plant-Based DHA:Algal oil, sourced from algae, offers a plant-based alternative for obtaining DHA, particularly suitable for vegetarian and vegan lifestyles.

Omega-3 sources in Supplements

Algae Oil Not as much tested as Fish oil
Krill Oil Not as much tested as Fish oil
Cod Liver mostly uncleaned, too much of vitamin D
Vegetable Oils must be transferred first into ALA, Absorption rate very less
Fish Oil Ethylester Form (EE) Read all about it here.
Fish Oil Triglyceride Form (TG) Read all about it here.

Ratio of containing Triglycerides

The optimal ratio of triglycerides (TG) in an omega-3 supplement depends on various factors, including the specific health goals, individual health status, and the type of omega-3 fatty acids present in the supplement. Typically, omega-3 supplements come in the form of either ethyl esters (EE) or triglycerides.

The triglyceride form is believed to have better absorption compared to other forms of Omega-3, such as ethyl esters or free fatty acids. Triglyceride form is considered more natural and better mimics the structure of the fats found in food, potentially leading to better absorption and utilization by the body.

Conclusion

The diverse benefits of omega-3 fatty acids encompass cardiovascular, cognitive, anti-inflammatory, mental health, eye, skin, immune system, and maternal-infant health aspects, emphasizing their broad relevance in health promotion and potential therapeutic applications. Ongoing research continues to unravel additional dimensions of their impact on human health.

Disclaimer: As a service to our readers, MVS Pharma GmbH publishing provides access to our library of archived content – in our blog. Please note the date of last review or update on all articles. No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Sources:

Dr. Disha Trivedi

Dr. Disha Trivedi

Dr. Disha Trivedi is PhD in Molecular Genetics and Biotechnology. She is working as a medical writer and researcher at MVS Pharma GmbH.