What are Omega-3’s?
These are essential polyunsaturated fatty acids which play a role in various functions in the body. There are 3 main types of omega 3: EPA(eicosapentaenoic acid), DHA(docosahexaenoic acid), ALA(alpha-linolenic acid). EPA and DHA are found in marine sources whereas ALA is found in plant based sources.
Balance of the Omega's
Most of our westernised diets are high in omega 6 and 9, but low in omega 3 as we don’t eat enough fish so supplementation is a must for most of us. We need a good balance of the omega fatty acids as omega 6 is proinflammatory and if our diets contain a high amount of omega 6 and low intakes of omega 3, this can cause inflammation and increase the risk of inflammation related conditions. Ideally, we need to counterbalance the inflammation by having more omega 3 which is anti-inflammatory.
ALA (alpha-linolenic acid)
ALA has to be converted in the body to both EPA and DHA for the body to have the benefits of these fatty acids. Unfortunately, our bodies have limited ability to convert ALA to DHA and EPA, so it is harder for vegans or vegetarians to get a good amount without supplementation.
Functions of Omega 3
Component on cell membranes
Role in regulating blood pressure
Regulation of inflammatory responses
Integral in the function of cell receptors
Involved in creation of hormones which play a role in regulating blood clotting, functioning of the artery walls
Regulation of genetic function
Sources of Omega-3:
Salmon
Tuna
Trout
Crab
Mussels
Oysters
Vegan Sources of Omega-3:
Chia seeds
Brussel sprouts
Algal Oil
Hemp seeds
Walnuts
Flax seed
Perilla oil
Evidence Based research:
The VITAL (Vitamin D and Omega-3) study found that supplementation with 1000mg of omega 3 had no significant impact on reducing risk of the occurance of cardiovascular events overall .e.g heart attacks. However, there is reasonable evidence to suggest that the risk of heart attacks can be reduced as the study showed a 28% reduction in heart attacks. Supplemention also had a greater impact on those who had a little to no intake of fish in their diet (40% reduction in heart attacks)
The GISSI Prevention Trial, found that heart attack survivors who supplemented with 1000mg of omega 3 per day for a prolonged period of time (3 years) had a lower risk of a repeat heart attack or stroke.
Many studies have shown that omega 3 has a significant positive impact on people with rheumatoid arthritis by helping relieve symptoms such as joint pain, stiffness and swelling.
Omega-3 and in particular DHA is crucial for the development of the feotus brain and retina during pregnancy
DHA can also be helpful when cognitive abilities start to decline, which is why omega 3’s are something we should be wary of when planning our diets. We should make sure we are getting enough to maintain healthy cognitive functions as it can also help lower the risk of neurodegenerative diseases such as alzheimers and dementia.There is not enough evidence to draw conclusions about the effectiveness of omega-3s on brain conditions, however the potential and possible benefits and treatments are an exciting prospect.
Omega 3 supplementation during pregnancy has been found to decrease incidence of allergies in infants.
Should you supplement with fish oil?
It’s always important to reinforce the idea that supplements can’t replace a healthy and balanced diet and I’m a huge advocate of getting what you need from food. However, sometimes this isn’t possible and this is when supplementing can come into play. Whether you should supplement with fish oil or not, really comes down to the individual and would definitely recommend to consult with your GP or practitioner beforehand.
How to choose the right supplement for you?
A 1-gram/ 1000mg dose, unless your doctor recommends otherwise
A combination of EPA and DHA. Each of these fatty acids have different benefits for the body; DHA has been shown to be beneficial for improving cognitive health, whereas the main role of EPA is to reduce inflammation.
A good quality fish oil supplement. It is incredibly important to buy good quality products, e.g. fish oil from a sustainable source, a product which has had minimal processing and unnecessary added ingredients.
Looking for a vegan omega-3 supplement? Here's what to look for: a blend of omega oils such as hemp seed oil or flaxseed oil. You can also look for algal oil which is a great source of vegan DHA.
Take home message
Increase fatty fish intake to at least 2-3 times a week
Supplementing is not better than eating a good variety and amount of omega 3 sources
Supplementing isn't a substitute for healthy lifestyle practices such as healthy diet, exercise and rest.
Recommended Supplements
Disclaimer
If you’re taking medicine that affects blood clotting, are pregnant or allergic to fish, consult with your GP before taking omega-3 supplements.
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