What are omega-3 fatty acids? Everything you need to know
Omega-3s are one of the most important components of our diet that support long-term health. But what are omega-3 fatty acids? What are their functions? And how can you ensure you're getting the right type of omega-3?
This article will give you an overview of all these issues.
What are omega-3 fatty acids?
Omega-3s are essential fatty acids that play a vital role in our bodies and support many important functions. However, our bodies cannot produce them in sufficient quantities, which means we must get them from our diet. Omega-3s can be found in a variety of foods, such as fatty fish (such as salmon, fresh tuna, mackerel), small crustaceans such as krill, or certain plants, such as flaxseed, chia seeds, and walnuts. If you don't consume these foods regularly, an omega-3 supplement can be an ideal solution to ensure you get enough of them.
What are the types of omega-3 fatty acids?
There are three main types of omega-3 fatty acids: ALA, EPA, and DHA.
- ALA (alpha-linolenic acid) is the most common form of omega-3 in the diet, and most people get enough of it. ALA is found primarily in plant sources. The body uses ALA for a variety of processes, including energy production. The body can make EPA and DHA from ALA, but this process is very inefficient, with less than 10% of ALA being converted to EPA and DHA.
- EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) can only be obtained in significant amounts from marine sources, such as by consuming fatty fish. Therefore, most health authorities, such as the World Health Organization (WHO) or the European Food Safety Authority (EFSA), recommend a daily intake of 250 mg of EPA and DHA, which is equivalent to approximately two portions of fatty fish per week. Unfortunately, most people do not consume enough EPA and DHA, both due to low conversion of ALA and insufficient consumption of fatty fish.
Why are EPA and DHA important?
EPA and DHA are essential building blocks of cells in the brain and eyes. They also contribute to the health of vital organs such as the heart, liver, eyes and brain. Due to their important functions and limited dietary intake, they are considered one of the most important omega-3 fatty acids.
What are the functions of omega-3 fatty acids?
Omega-3s perform a variety of functions, especially at the cellular level. They are primarily a building block of cell membranes and help keep them flexible so they can function properly. Omega-3s also produce signaling molecules called eicosanoids, which help cells communicate. These molecules have predominantly anti-inflammatory effects, unlike omega-6s, which tend to be pro-inflammatory.
Health benefits of omega-3 supplements
Omega-3s support heart, brain, eye and liver health and may also play a role in supporting skin health. Active women in particular face many challenges in today’s society – from stress, to sedentary jobs, to not having enough time to eat a balanced diet. This can lead to low levels of omega-3 fatty acids, which can impact:
- Heart and circulatory system: Omega-3s help maintain normal heart function and healthy cholesterol levels.
- Skin: They help maintain skin hydration and elasticity, which is key, especially as we age.
- Brain and concentration: DHA, a type of omega-3, is key for brain function and can help reduce fatigue and promote concentration.
- Hormones: Omega-3s play a role in regulating inflammation and supporting hormonal balance, which is useful for things like PMS or menopause.
Should I take an omega-3 supplement?
It is estimated that up to 97% of people have insufficient levels of EPA and DHA, with the lowest levels in North America, Central Europe and many parts of Asia.
The reason may be limited access to fresh fish, religious restrictions, family preferences, lifestyles such as veganism and vegetarianism, or simply the fact that fish is not a regular part of the diet.
If you want to ensure sufficient intake of omega-3 fatty acids, krill oil may be an ideal choice due to its high bioavailability.
Why choose krill oil?
While fish oil is a popular source of omega-3s, krill oil offers several additional benefits:
- Better absorption: The omega-3 fatty acids in krill oil are bound to phospholipids, making them easily absorbed and utilized by the body.
- Choline content: Krill oil naturally contains additional choline, which supports brain and nervous system health.
- Powerful antioxidants: Krill oil is naturally rich in astaxanthin, a powerful antioxidant that protects cells from aging.
- No fishy aftertaste: Unlike fish oil, krill oil does not leave an unpleasant fishy aftertaste, which many users will appreciate.
Dietary supplement tip:
If you are looking for a quality source of omega-3 that will support your health, beauty and vitality, we recommend trying POLAR PLANKTON OMEGA-3 PLUS . This premium supplement contains krill oil from the Antarctic Ocean purified and concentrated using a patented method, with a high content of EPA and DHA fatty acids. In addition, it brings a natural content of choline and astaxanthin.
