What is Omega-3?
Omega-3 refers to a group of essential fatty acids that are vital for various bodily functions. The most well-known types of omega-3 include:
1. Alpha-linolenic acid (ALA): Found in plant sources like flaxseeds, chia seeds, and walnuts.
2. Eicosapentaenoic acid (EPA): Primarily found in fish and seafood.
3. Docosahexaenoic acid (DHA): Also mainly found in fish, especially fatty fish like salmon and mackerel.
Why do we need it?
Our bodies cannot produce omega-3 so it is essential to obtain them through our natural diet. They are vital for:
1. Heart Health: Omega-3s have been associated with lower triglycerides, lower blood pressure as well as reducing platelet aggregation (clotting) and inflammation.
2. Brain Function: DHA, one of the primary omega-3s, is a crucial component of brain cell membranes. It supports cognitive function, memory, and may help reduce the risk of neurodegenerative diseases.
3. Anti-Inflammatory Properties: Omega-3s can help reduce inflammation in the body, which is beneficial for conditions like arthritis and other inflammatory diseases.
4. Mental Health: Some studies suggest that omega-3s may help reduce symptoms of depression and anxiety, contributing to overall mental well-being.
5. Eye Health: DHA is also a major structural component of the retina. Adequate intake of omega-3s is linked to a lower risk of age-related macular degeneration.
6. Pregnancy and Development: Omega-3s are important for foetal development, particularly for brain and eye development in infants.
7. Skin Health: Omega-3s can help maintain skin integrity and may reduce conditions like acne and eczema.
How much omega-3 should we be eating?
There is no government recommendation of how much omega-3 we should be consuming but in order to meet our requirements, we should probably be eating omega-rich fish at least three times a week. If we are unable to consume oily fish, or we avoid fish on a vegetarian or vegan diet, supplementation may indeed be necessary.
A recent global survey reporting the blood levels of omega-3 showed the UK to be one of the countries with the lowest levels, compared to Japan, South Korea and Scandinavia which had the highest blood levels. (1)
Where do we find Omega-3?
Both plants and oily fish contain omega-3, however they are not created equal. Oily fish contains the form of omega-3 called EPA and DHA, whereas the form in plants is ALA. EPA and DHA are the active forms of omega-3, ready to be absorbed by our bodies but ALA needs to be converted into this format. The body can convert ALA into EPA and DHA, but the conversion rate is relatively low—typically less than 10% for EPA and even lower for DHA (often around 1-5%). Factors influencing this conversion include individual metabolism, age, gender, and overall diet.
The conversion rate in males and babies may even be as low as 1% meaning that we cannot rely on plant based omega 3 in the diet. The conversion rate is slightly higher for women at up to 21% for EPA and up to 9% for DHA. It is thought that this is due to the additional need for omega-3 during pregnancy and breastfeeding. (2)
Conversion is often compromised, because conversion from plant omega 3 (ALA) into its active forms uses a specific enzyme called delta-6-desaturase. Because this enzyme is in demand in the body and is also required to convert our omega 6 fatty acids into different forms it is what we call competitive. This means that the omega 3 fats have to compete with the omega 6 fats for conversion. Because our diets naturally contain more omega 6, this can lead to reduced conversion of our ALA. Our genetics also plays a role with some people being poorer converters than others.
Foods containing EPA and DHA
Oily Fish: Salmon, mackerel, anchovies, sardines, herring. Remember the acronym SMASH for this!
Tuna also contains omega 3, however we should eat tuna in moderation as tuna also contains higher levels of mercury than other oily fish.
Eggs: only if stated on the box from chickens that are fed a high omega 3 diet.
Seaweed/ Spirulina: contain small amounts of DHA and EPA
Foods containing ALA
Seeds: flaxseeds, chia seeds, hemp seeds
Nuts: walnuts and pine nuts
Seed oils: sunflower, safflower and rapeseed
Legumes: soybeans, tofu and tempeh
If it’s so hard to find in food, is it really essential?
Omega 3’s are essential to health. While we can survive without them, we are much healthier when these fats are structurally incorporated into our tissues. We need omega-3 for memory concentration, mood and to mitigate inflammation and support our brain and cardiovascular health. It is essential for the developing brain in children.
Symptoms of deficiency
Deficiency can often go unnoticed but can present as: raised bumpy skin on the upper arms (chicken skin), poor memory and focus as well as poor mood, depression and anxiety.
There are some groups of people who may benefit more from supplements than others.
Should I take a supplement?
Taking omega-3 supplements can help us meet our requirements with either fish oils or algae-supplements, but the supplements must contain both EPA and DHA. Flaxseed oil supplements may not be beneficial due to poor conversion.
There is no specific recommended daily amount (RDA) for omega 3 so it should really be based on your current health, your diet and your symptoms.
If you are enjoying fatty fish such as salmon, mackerel, sardines, and herring around 3-4 times a week you may be covered. However some people genetically have higher requirements than others.
If you don’t eat fatty fish you may be looking at supplements. White fish does not contain omega 3 with the exception of sea bass/ bream.
Plant-based supplements (vegan)
For vegan diets, the best option is an algae supplement. Look for one that contains EPA and DHA. Many contain just DHA. I like brands such as Bare Biology (Vim and Vigour).
The reason to choose one with DHA and EPA is that they behave slightly differently in the body and, again, the body is not efficient at converting one to the other. This means we could fall below optimal levels of EPA if only DHA is present in the supplement.
Liquid Omega-3 supplements
Liquid omega 3 supplements. Liquids contain the most EPA and DHA of all. 1x 5ml teaspoon can be the equivalent to 3+ capsules, so many people only need to take 2.5ml of ½ a teaspoon. Some have a pleasant lemony flavour. Bare Biology make one for adults and children with a useful measuring device.
Fish oil Capsules contain both DHA and EPA. There are lots of brands to choose from, some of my favourite brands are Bare Biology (Life and Soul), Biocare (Mega EPA) Nutri Advanced (Eskimo-3).
Safety
Most omega 3 fish oil supplements are now high quality and free from contaminants, such as PCB’s. Omega 3 fish oil brands who have nothing to hide will happily and readily share their Certificates of Analysis. These are the tests that all manufacturers do to check the purity, among other things, of the fish oil.
It’s always good to check with your doctor before taking omega-3 if you:
· are on any medication, such as blood thinners.
· are about to have surgery
· have other health concerns or conditions
· have a specific heart condition such as arrhythmia or have a history of arterial fibrillation
· have a fish, or citrus allergy (for flavoured capsules).
Testing
Testing our Omega 3 levels is not possible with various laboratories which look at our ratio of Omega 6 fatty acids to Omega 3.
It is possible to purchase pin-prick home tests to look at your omega 3 levels from companies such as Omega Quant. This is general advice only and we do not currently offer any nutritional guidance on these tests.
This is a test that gives you an idea whether your omega 3 levels are in a desirable (optimal) range or whether you might need to increase your dietary omega 3’s.
DOWNLOAD THE FULL ARTICLE HERE
About the Author, Dominique Ludwig, Nutritionist MSc and Nutritional Therapist mBANT
Dominique Ludwig is an accomplished Nutritionist MSc., and Nutritional Therapist who is also BANT, CNHC and AFMCP accredited. Dominique works in numerous health conditions using a personalised nutrition approach.She specialises in her signature group programmes Renew Reset Recharge® programme and The Triple 30 Plan and runs a busy clinic in the heart of the South Downs where she works with her private clients as a Nutritional Therapy Practitioner, offering personalised Renew Reset Recharge® appointments.Dominique is also a double award-winning nutritionist. Dominique has over 30 years’ experience as a King’s College, London qualified Nutritionist and almost 20 years as a registered Nutritional Therapist.
Dominique works with many high-profile and A-list clients, known and respected for her discretion, expertise, and trustworthiness. Dominique works out of her own busy practice, Dominique Ludwig Nutrition Limited, in Hampshire as well as Meyer Clinic in Chichester. Dominique has helped over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2, Sheerluxe, Top Sante and many other magazines and podcasts.
DISCLAIMER:
Features published by Dominique Ludwig are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme. Please refer to our Terms and Conditions and Medical Disclaimer for more information as well as our Website Terms and Conditions.
