Omega-3

Omega-3 fatty acids are a type of polyunsaturated fatty acid (PUFA), essential for health due to their role in cardiovascular, cognitive, and inflammatory health. They include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Since the human body cannot produce these acids, they must be obtained through diet.

 

• Sources and Conversion
  ALA: Found in plant-based foods like chia, flaxseed, and hemp seeds, as well as walnuts and vegetable oils. EPA and DHA: Primarily found in fatty fish like salmon, trout, and other seafood. The body can convert a small amount of ALA to EPA and DHA, but only about 5-8%, making dietary or supplemental EPA and DHA the most effective ways to maintain optimal omega-3 levels.

• Recommended Daily Intake
  EPA and DHA: 250-500 mg daily (American Heart Association, 2021). The Omega-3 Index measures the percentage of EPA and DHA in blood plasma, with 8% indicating low cardiovascular risk, 4-8% moderate risk, and less than 4% high risk. The American Heart Association recommends consuming 150 g of fatty fish twice a week.

• Omega-3 in Disease Prevention
  Omega-3s contribute to cardiovascular health, blood pressure reduction, and have anti-inflammatory properties. Cardiovascular Health: A 2020 meta-analysis of 86 randomized controlled trials found that Omega-3 intake (0.5-5 g/day) for 12-88 months in 162,796 participants reduced triglycerides by 15% and decreased mortality and incidence of heart disease. Taking more than 1 g/day of EPA and DHA reduced cardiovascular mortality risk (Maki et al., 2017).

• Rheumatoid Arthritis (RA): Omega-3s may help reduce inflammation in RA. A study of 1,557 RA patients on omega-3 supplements for 33 weeks reported fewer swollen joints and reduced pain. The British Dietetic Association recommends 500-1000 mg daily for RA.

• Depression: Studies suggest that EPA may be more effective than DHA in managing depressive symptoms. A 2019 analysis showed that Omega-3 with ≥60% EPA positively impacted depression. Recommended dosages range from 1-2 g/day of EPA, especially in an EPA:DHA ratio of >2:1.

• Pregnancy and Lactation: Adequate intake of EPA and DHA can reduce preterm birth risk and improve fetal outcomes. Recommendations are 700-1000 mg/day, with at least 300 mg from DHA.

• Quality and Storage
  Most people do not consume enough Omega-3 from food alone. For supplements, fish oil quality is critical due to its susceptibility to oxidation. Factors like oxygen exposure, light, antioxidant content, and storage temperature affect freshness. TOTOX (total oxidation) values should be below 26 for optimal quality.

In summary, Omega-3 plays an essential role in human health. Dietary or supplemental intake of these fatty acids supports numerous health benefits,particularly when derived from high-quality, properly stored sources.