Omega-3 fatty acids are essential polyunsaturated fats crucial for heart and brain health. They may reduce inflammation, support cardiovascular health and improve mental performance while also promoting overall well-being. Discover third-party tested Omega-3 Fatty Acids results highlighted below.
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Omega 3 or Omega-3 fatty acids are a type of dietary fat. Specifically, Omega-3 fatty acids are essential polyunsaturated fatty acids. Omega-3 fatty acids are essential because they have to be consumed through our diet because our body cannot make them. Sources of omega-3 fatty acids include:
Most people as documented by this study do not meet the recommended daily intake of omega-3 fatty acids per day. During this global omega-3 fatty acids survey , western populations such as North America and Europe were found to have low levels of omega-3 fatty acid in their blood on average. Those who do not like to eat fish or are allergic to nuts may find it extremely difficult to consume enough omega-3 fatty acids. For those people, supplementing with omega-3 fatty acids is likely to be a good idea. omega-3 fatty acid supplements come in various forms:
Not all omega-3 fatty acids are the same. There are 3 different forms of omega-3 fatty acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Alpha-linolenic acid or ALA is a form of omega-3 fatty acids found in plants. Good sources of ALA include walnuts, chia seeds and flaxseeds. Our bodies convert ALA into EPA & DHA but the conversion is poor. Studies agree that the conversion of ALA into EPA is between 5-10% and ALA into DHA is just 3-5%. However, this seems to be marginally improved in females where it is thought that oestrogen can enhance the conversion process .
Eicosapentaenoic acid (EPA) is a form of omega-3 fatty acids found in fish and other marine sources. Our bodies use EPA which has various benefits including the reduction of inflammation and improvement in depression symptoms .
Docosahexaenoic acid or DHA can also be found in marine sources such as fish and seaweed. This form of omega-3 fatty acids has various health benefits . DHA is crucial for the nervous system and eyes but it also has a significant effect on cardiovascular health by reducing our triglycerides. High triglycerides can lead to high levels of LDL cholesterol, which can lead to cardiovascular disease.
Both EPA and DHA forms of omega-3 fatty acids have been widely studied to reliably reduce blood triglycerides by up to 30%. Due to this effect, omega-3 fatty acids are often given as a prescription to reduce triglycerides in patients with high markers. The American Heart Association reported that 4g of prescription omega-3 fatty acids can reduce triglycerides levels. High triglycerides often correlate with increased levels of VLDL and subsequently higher levels of LDL particles causing higher risk of cardiovascular disease.
One very interesting meta-analysis in Nature , looked at the relationship between omega-3 fatty acid levels and mortality. This was a large analysis of 17 studies that contained 15,720 deaths over a 16 year period. The results were significant. Between the highest and lowest levels of omega-3 fatty acids witnessed in the studies, a difference between 15–18% in death from all causes were identified. The researchers concluded that "higher circulating levels of marine n-3 PUFA are associated with a lower risk of premature death.". However, these reductions were only seen in EPA & DHA forms of omega-3 fatty acids. ALA had no association with improved mortality.
This 2021 study also found that low omega-3 fatty acids were "as predictive of risk for death during the next 11y as standard risk factors" such as smoking.
Whilst the mechanism for effect is still unknown, omega-3 fatty acid supplementation, particularly EPA is widely studied for its use in reducing symptoms of depression and anxiety.
This nationwide survey of postmenopausal women in South Korea found that "with the highest dietary omega-3 fatty acids intake significantly showed lower prevalence of depression than the group with the lowest intake".
This meta-analysis showed a "beneficial effect of omega-3 polyunsaturated fatty acids on depression symptoms" when compared against placebo. EPA was the only form of omega-3 fatty acids to demonstrate this benefit at a dosage of 1g per day, DHA showed no benefits.
Omega-3 fatty acids have been studied in humans for a wide range of other benefits. Findings suggest that supplementation may:
There are no official recommendations for omega-3 fatty acid doses. Other non-official dosage advice for omega-3 fatty acids can be also be confusing due to the different forms of omega-3 fatty acids such as ALA, EPA and DHA.
Due to the poor conversion rates of ALA into EPA & DHA, supplementation for both vegan and non-vegan sources of omega-3 fatty acids should be based on the marine sources of EPA & DHA.
The American Heart Association recommends 1g daily for general health of combined DHA & EPA. For heart health and the reduction of triglycerides, the American Heart Association recommends a higher prescription grade dose of up to 4g.
Omega-3 fatty acid supplementation can be safe in dosages up to 5g per day. Too much omega-3 fatty acids can cause thinning of the blood and bleeding in a select proportion of people.
Taking fish oil as a capsule can also cause 'fishy burps'. This can be reduced by taking the capsule with a meal.
Omega-3 fatty acids have been shown to have many health benefits. It comes in three main forms, ALA, EPA & DHA. ALA the precursor to EPA and DHA is mainly found in plants, but the conversion in the body is poor. EPA & DHA intake has been shown in a high volume of studies to:
There is no recommended daily dose fordaily dose for omega-3 fatty acids, although the American Heart Association recommends 1g daily for general health of combined DHA & EPA. Dosages should not exceed 5g per day.
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