Omega-3

Omega-3 fatty acids support our immune system, heart function, brain function and vision, can have an anti-inflammatory effect and even protect against cancer. When choosing a supplement, you should not be tempted by the amount of fish oil contained, but pay attention to the proportion of EPA and DHA. High quality products have a proportion of over 70%.

What are omega-3 fatty acids?

A distinction is made between alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While alpha-linolenic acid can be partially converted into EPA and DHA, EPA and DHA can cause a variety of positive effects in the body.

Omega-3 fatty acids contain several double bonds in their chain between the carbon atoms. One of these is located on the third carbon atom away from the methyl end of the polyunsaturated fatty acid molecule. Omega-3 fatty acids are essential like alpha-linolenic acid (ALA) or conditionally essential like the strong long-chain eicosapentaenoic acid and docosahexaenoic acid (DHA), which can be produced in the body from ALA.

However, the amount of EPA and DHA produced in the body is very low, so it is not sufficient for a good supply of these two important fatty acids. ALA, EPA and DHA must be taken in regularly from the diet. ALA is found in some vegetable oils, EPA and DHA mainly in fish oils. The average consumption of these omega-3 fatty acids is too low in many people. This is especially true for EPA and DHA, as fish are often consumed in small amounts.

Strict vegetarians are also affected, who hardly consume EPA and DHA at all or only in very small quantities. In the USA, the daily consumption of omega-3 fatty acids is around 100 to 200 grams per day. Our intakes in this country should not differ too much. A daily intake of at least 1.5 grams is desirable, with ALA at about 1 gram and EPA and DHA at about 500 milligrams. If you want to take advantage of the preventive effect of omega-3 fatty acids, the intake is often set higher.

What is eicosapentaenoic acid (EPA) good for?

An adequate supply of eicosapentaenoic acid (EPA) can contribute to a good immune system, good blood clotting, healthy blood pressure and a healthy heart rate. Recent studies even prove that EPA can help promote positive emotions and contribute to a reduction in anxiety and depression. In addition, EPA exerts an anti-inflammatory effect in the body. EPA is partially converted into DHA in the body!

What is docosahexaenoic acid (DHA) good for?

Docosahexaenoic acid (DHA) is particularly effective in the brain and retina. Thus, a sufficient supply of DHA improves especially the receptivity and memory performance. DHA also stabilizes serotonin and dopamine levels in the brain, which can reduce susceptibility to stress and depression. Like EPA, DHA is anti-inflammatory. Other notable reasons for consuming omega-3 fatty acids include healthier blood cholesterol levels, improved bone health in old age, and protection against cancer.

Food with omega-3 fatty acids

Alpha-linolenic acid (ALA):

• Linseed oil 54200mg
• Flaxseed 16700mg
• Walnut oil 12900g
• Walnuts 7500g
• Chia seeds 1900mg

Docosahexaenoic acid (DHA):

• Tuna 2082mg
• Salmon 1860mg
• Herring 1170mg
• Mackerel 1138mg

Eicosapentaenoic acid (EPA):

• Tuna 1385mg
• Salmon 750mg
• Herring 740mg
• Mackerel 640mg

Daily requirement

Depending on age and activity level, between 0.5 and 1.5 grams of omega-3 should be consumed daily, as recommended by the German Nutrition Society (DGE). In our blog, you can find out what role the ratio of omega-3 to omega-6 plays.

Are omega-3 supplements useful?

Supplements are always useful when you cannot or do not want to cover your daily requirements through food. In addition, there are two decisive advantages of omega-3 supplements:

1. The intake is simple, tasteless and can be dosed as desired.
2. The capsules are significantly cheaper than a qualitatively and quantitatively comparable intake through fish.

Improve the fatty acid profile

Less omega-6, more omega-3 fatty acids

It is still too little known that omega-3 fatty acids play an important role in many bodily processes. If they are regularly consumed in insufficient quantities from food, the body processes that depend on them are at least burdened. An unfavorable fatty acid profile becomes visible, among other things, in the ratio of omega-6 to omega-3 fatty acids; the former are usually too high, the latter too low.

According to the recommendation of the German Nutrition Society, the ratio should be 5:1, but in fact it is usually 7:1 or 8:1 or higher. The reason for this is the large proportion of omega-6 fatty acids in our diet. In early Homo sapiens, the ratio of omega-6 to omega-3 fatty acids was still 1:1. Since then, eating habits have changed constantly.

The main reason for the declining proportion of omega-3 fatty acids in recent decades is the heavy consumption of cereal products and edible oils, which are rich in omega-6 fats. Omega-3 fatty acids are also present in meat, but the use of cereals and concentrated feed in animal breeding, which are rich in omega-6 fatty acids, has greatly reduced their proportion.

Omega-3 fatty acids also fight with omega-6 fatty acids for absorption in the body; both require the same enzymes for their metabolism. If omega-6 fatty acids predominate, they win this "battle". If the intake of omega-6 fats is reduced and that of omega-3 fatty acids is increased with the diet and/or supplements, the absorption of the omega-3 fatty acids, which are important for health, increases in the body.

Omega-3 fatty acids and their functions in the body

Omega-3 fatty acids are important components of the cell membranes (cell walls) that surround and protect every cell. They ensure the stability and fluid supply of the membranes, especially in the area of the retina and the eyes. Fish oils can help prevent age-related macular degeneration and improve vision in (mild) night blindness.

In the immune system, they can reduce inflammation, for example in the digestive system. They can also promote healing processes after operations and may have an anticarcinogenic effect. In the musculoskeletal system, omega-3 fatty acids promote bone formation and muscle growth. They may also probably reduce the risks of osteoporosis. They support skin functions, relieve dry skin and may also be helpful for some skin diseases, e.g. acne or skin eczema.

Omega-3 fatty acids, like omega-6 fatty acids, produce important precursors for the formation of eicosanoids. These can have inflammatory but also anti-inflammatory functions. Eicosanoids (thromboxanes and leukotrienes) formed from omega-3 fatty acids help to inhibit inflammatory processes, reduce the tendency to thrombosis and improve the flow properties of the blood.

Omega-3 fatty acids easily lower blood pressure and improve cholesterol and triglyceride levels. They strengthen vessels, promote arterial health and reduce the growth of atherosclerotic plaques (vascular deposits). They normalize the heart rhythm and strengthen the health of the cardiovascular system.

Alpha-linolenic acid (ALA)

The essential medium-chain ALA (common is the English abbreviation of alpha-linolenic acid) is found mainly in green leafy vegetables, flaxseeds, wheat germ, soybeans and walnuts. The main source of ALA in our diet is edible oils, e.g. flax, soybean, sunflower oil and margarine. Walnuts and walnut oil also contain quite a lot of ALA. The optimal intake is 2 to 9 grams of ALA daily, an amount that is often not achieved in the diet.

ALA supplements can improve and secure the supply. The requirement can be significantly higher during heavy physical stress, e.g. competitive sports. ALA is susceptible to oxidation (rancidity), e.g. through exposure to light, oxygen and heat. This produces trans fatty acids, which can have a harmful effect in the body if taken in excess. ALA is a component of phospholipids and is involved in fat metabolism, but it cannot inhibit triglycerides like EPA and DHA.

ALA contributes mainly to the health of skin, hair and nails. Like EPA and DHA, it also has heart-protective and anti-inflammatory effects, but this effect is less pronounced. ALA, unlike EPA and DHA, is not directly present in the brain, it is only involved in brain processes via the conversion of EPA and DHA. However, the EPA and DHA content obtained in this way is very low (maximum 5 to 10 percent). This is not sufficient for an adequate supply of EPA and DHA.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

EPA and DHA (again, the English abbreviations are common) are mainly found in fatty fish, e.g. mackerel, trout, herring, salmon, sardines and tuna. Fish oils are therefore often used as a collective term for the strong long-chain omega-3 fatty acids EPA and DHA. However, they are also found in breast milk, algae and some seed oils. Fish oils are predominantly used for dietary supplementation.

They are usually distilled to filter out any contaminants that may be present. Good quality fish oils always use younger and smaller fish as their source. They are less contaminated with pollutants than the larger edible fish (e.g. salmon and tuna). Recent studies show that fish oil supplements are even often less contaminated than farmed fish. EPA and DHA are also susceptible to oxidation, so a suitable addition of vitamin E promotes the stability of fish oil supplements.

EPA and DHA protect the heart

The health effects of fish oils were discovered by the British biochemist Hugh Sinclair in the 1940s during his research trip to Greenland. He noticed that the indigenous people (Inuits), who mainly ate fish, hardly suffered from cardiovascular diseases. Similar findings were made with the Japanese, who also eat a lot of fish. Since then, many studies have shown that the heart-protective effects are due to the fatty acids EPA and DHA contained in fish.

Today we know that the most important ability of EPA and DHA is to reduce the risk of cardiovascular disease. EPA and DHA strengthen the heart and blood vessels, promote blood circulation and have a positive effect on cholesterol levels. They increase "good" HDL, decrease "bad" LDL, and they also decrease triglycerides. The American Heart Association recommends that people who are not at risk of coronary heart disease eat at least two fish meals a week.

Fatty fish rich in EPA and DHA should be preferred. At increased risk for coronary heart disease, one gram of EPA and DHA should be taken daily, which is about one serving of fatty fish daily. People who have elevated triglycerides may need 2 to 4 grams of EPA and DHA daily. Achieving such intakes through daily fish meals is not realistic, nor is it recommended due to lack of variety.

Regular fish oil supplements are an easy way to meet the increased need for omega-3 fatty acids. In the USA, a corresponding health warning is permitted for fish oil capsules. Their intake should be limited to usual amounts, up to a maximum of two grams of EPA and DHA daily. Increased daily intake (over 3 grams) should only be taken as recommended by a therapist. Fish oil capsules are generally safe to take. Only rarely do larger amounts cause diarrhea or temporary gastrointestinal discomfort.

EPA and DHA have many other health effects besides heart protection. Many experts believe that their supplementation will soon become as natural as the intake of vitamins C and E. EPA and DHA can strengthen the immune system, they can reduce inflammation as well as reduce the need for painkillers (e.g. for rheumatism). EPA and DHA are also important for the brain, they alleviate the effects of stressful situations, increase physical performance and can help alleviate symptoms of depression and attention deficit disorder.

Within the nervous system, fish oils can also help prevent headaches. Sixty percent of our brain is made up of fat, of which DHA accounts for 25 percent. It is already involved in the development of the brain and vision in the fetus. During pregnancy and breastfeeding - DHA is a component of breast milk - an adequate supply of DHA is very important for mother and child. In general, DHA contributes to good brain function. Recent research shows that DHA may also play a role in the prevention of dementia and Alzheimer's disease.

Recommendations for the intake of omega-3 fatty acids

For general supply: Marine and vegetable oils from diet, possibly supplement fish oil capsules Consumption of a variety of different (especially fatty) fish with at least two fish meals per week, diet should also include oils and foods rich in ALA (e.g. flaxseed oil, canola oil, soybean oil, flaxseeds, walnuts).

Those who eat little fish can supplement EPA and DHA with fish oil capsules. At increased risk of heart disease and heart disease: Ensure regular intake of EPA and DHA Consume about 1 gram of EPA and DHA daily, preferably from fatty fish, EPA and DHA from fish oil capsules can supplement regular intake and safely help with high

Triglyceride levels: Increase intake of EPA and DHA Approximately 2 to 4 grams of EPA and DHA from fish oil capsules daily.

Demand in sport

A supply of alpha-linolenic acid leads to a stimulation of the metabolism as well as to an increased thermogenesis, so that a storage of alpha-linolenic acid as body fat seems unlikely. Rather the opposite is the case, accelerated fat loss occurs. My recommendation is a dosage with alpha-linolenic acid of 5-10g per day.