Omega-3 fatty acids
Every day, we consume various forms of dietary fats. These differ in their chemical structure and thus also in their function in the human body. Omega-3 fatty acids are a subgroup of unsaturated fatty acids. They play an important role in the prevention and treatment of diseases, can increase well-being and also improve performance. In today’s article, we want to take a closer look at why omega-3 fatty acids are more important today than ever before.
The most important in a nutshell:
- Omega-3-FS have a positive effect on our health and can protect against diseases
- The ratio of omega-6-FS to omega-3-FS is important
- Today’s diet contains too many omega-6 fatty acids and too few omega-3 fatty acids.
- A diet without fish makes it difficult to ensure an adequate supply of the healthy omega-3 fatty acids EPA and DHA.
What are omega-3 fatty acids?
Omega-3 fatty acids are polyunsaturated fatty acids. The relevant representatives include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The short-chain ALA is essential and serves as the starting substance for the production of the long-chain EPA and DHA. However, the conversion rate is very low (<10%) and depends on numerous factors. Often, a sole supply of ALA, which is of plant origin, is not sufficient to ensure an adequate supply of the marine fatty acids (FS) EPA and DHA. EPA and DHA are found in our diet almost exclusively in fish and marine animals, and they are of enormous importance for our health.
Omega-3-FS are important components of our cell membranes and are responsible for cell efficiency. They also serve as precursors for so-called eicosanoids, which have a hormone-like effect and are thus involved in numerous cell functions such as the development of the nervous system, the regulation of the immune system, in inflammations as well as in blood clotting. Omega-3 FS should always be placed in context with omega-6 FS.
Omega-3 vs. Omega-6
In addition to Omega-3-FS, we also consume Omega-6-FS in our diet. They are also incorporated into cell membranes and serve as the starting substance for the eicosanoids already mentioned. However, they largely behave in opposite ways: the products of the omega-3-FS, for example, have an anti-inflammatory effect and dilate the blood vessels, while the products of the omega-6-FS have a pro-inflammatory effect and can constrict the blood vessels.
Both omega-3 FS and omega-6 FS are relevant to our bodies. However, in the typical Western diet today, an excess of omega-6 FS is consumed. The ratio of the two FS in our cell membranes thus falls unnaturally in favor of the omega-6 FS. Our diet is thought to have had an omega-6 to omega-3 ratio of 1:1 throughout evolution, whereas today the ratio is 20:1 or higher. Excessive consumption of omega-6 FS can lead to chronic inflammatory metabolism and promote the development of chronic diseases.
Omega-3 fatty acids for better health
Due to the imbalance of omega fatty acids, many people can benefit from an increased intake of omega-3 fatty acids. For example, scientific research has also shown that a diet enriched with omega-3 fatty acids leads to lower rates of cardiovascular disease, improves blood lipid levels, positively affects our intestinal flora, lowers blood pressure, increases performance and supports our mental health.
What do I need to watch out for in my diet?
Probably the most important measure is to reduce the consumption of omega-6 FS. Omega-6-FS are mainly found in sunflower oil, safflower oil, soybean oil, meat from factory farming or ready-made products and fast food. If these products are reduced to a minimum, the basic prerequisite for a good omega-6/-3 ratio is given.
In addition, more omega-3 fatty acids should be consumed. The DGE recommends eating fish once or twice a week. Oily fish in particular, such as salmon or sardines, contain high levels of the healthy fatty acids. Unfortunately, for many people this is not enough to ensure an optimal omega-3 supply. In the form of a blood test, the fatty acid profile can be measured to determine an undersupply.
With regard to a vegan or vegetarian diet, it is also possible to resort to plant-based omega-3 sources in the form of linseed oil, nuts and seeds. As mentioned, however, these only contain ALA, and the rate of EPA and DHA formed from them is very low. Finally, the supply of the important omega-3s can also be improved in the form of dietary supplements (fish oil or algae oil) — as is often done in studies.
Text-Sources:
(1) Gröber, U. (2011). Mikronährstoffe (3.Auflage). Wissenschaftliche Vertragsgesellschaft Stuttgart.
(2) Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016 Mar 2;8(3):128. doi: 10.3390/nu8030128. PMID: 26950145; PMCID: PMC4808858.
(3) Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, Deane KH, Summerbell CD, Worthington HV, Song F, Hooper L. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020 Feb 29;3(2):CD003177. doi: 10.1002/14651858.CD003177.pub5. PMID: 32114706; PMCID: PMC7049091.
(4) Costantini L, Molinari R, Farinon B, Merendino N. Impact of Omega-3 Fatty Acids on the Gut Microbiota. Int J Mol Sci. 2017 Dec 7;18(12):2645. doi: 10.3390/ijms18122645. PMID: 29215589; PMCID: PMC5751248.
(5) Martins JG. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2009 Oct;28(5):525–42. doi: 10.1080/07315724.2009.10719785. PMID: 20439549.
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