Omega-3 Fatty Acids
Introduction:
Omega-3 and omega-6 fatty acids are the two primary forms of polyunsaturated fatty acids (PUFAs). PUFAs are made up of lengthy chains of carbon atoms with a carboxyl group at one end and a methyl group at the other, just like all other fatty acids. The presence of two or more double bonds between carbons inside the fatty acid chain sets PUFAs apart from saturated and monounsaturated fatty acids.
Three carbons away from the methyl end of the chain is a carbon-carbon double bond found in omega-3 fatty acids or omega-3s. Some foods, including flaxseed and fish, as well as dietary supplements, like fish oil, contain omega-3s, also known as n-3s. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three omega-3s that are the subject of most scientific research, while there are many others. While EPA and DHA are regarded as long-chain (LC) omega-3s due to their 20 and 22-carbon atoms, respectively, ALA has 18 carbon atoms.
Only after the ninth carbon from the methyl end of a fatty molecule can the human body create carbon-carbon double bonds. As a result, ALA and linoleic acid are regarded as essential fatty acids, which means that diet is the only way to get them. Although ALA can be converted to EPA and subsequently to DHA, this process is extremely rare and has been shown to occur in the liver at a rate of less than 15%. Therefore, the only feasible option to raise the body’s levels of EPA and DHA fatty acids is to consume them directly from foods and/or dietary supplements.
Because they are part of the phospholipids that make up cell membrane structures, omega-3 fatty acids are vital to the body. Particularly, the retina, brain, and sperm have significant levels of DHA. Apart from their structural function in cell membranes, omega-3s and omega-6s give the body energy and are involved in the formation of eicosanoids. Similar in chemical structure to the fatty acids they are produced from, eicosanoids are signaling molecules with a variety of roles in the body’s immunological, respiratory, cardiovascular, and endocrine systems.
What are the basic definitions of omega-3 fatty acids?
Polyunsaturated fats called omega-3 fatty acids, or omega-3s, serve several vital bodily purposes. Omega-3s are essential for survival, but your body is unable to make enough of them. Omega-3 fatty acids must therefore be obtained through diet because they are necessary nutrients.
What are fatty acids?
Saturated fat and unsaturated fat are the two primary forms of fatty acids. Monounsaturated and polyunsaturated fats are additional breakdown products of unsaturated fat. Nutrition labels frequently use these phrases.
Carbon, oxygen, and hydrogen atoms combine to form the chemical compounds known as fatty acids, which resemble chains. The chain’s backbone is made up of carbon atoms, to which hydrogen and oxygen atoms cling to open slots.
There are no more open slots in saturated fat. A single slot is present in a monounsaturated fat. The open slot in a polyunsaturated fat is multiple.
Because they raise your chance of developing certain illnesses including heart disease and stroke, saturated fats are commonly referred to as “bad” or “unhealthy” fats. When consumed in moderation, unsaturated fats—polyunsaturated and monounsaturated—support heart health, which is why they are referred to be “good” or “healthy” fats.
As a type of polyunsaturated fat, omega-3s are better for you than saturated fat.
What do omega-3 fatty acids do?
Omega-3 fatty acids support the proper operation of every cell in your body. They are an essential component of your cell membranes, promoting intercellular communication and giving your cells structure. All of your cells need omega-3 fatty acids, but the cells in your brain and eyes have the highest concentrations.
Furthermore, omega-3 fatty acids promote the health of numerous bodily systems and give your body energy in the form of calories. These consist of your endocrine and cardiovascular systems.
What are examples of omega-3 fatty acids?
Three primary categories of omega-3 fatty acids exist:
- EPA (eicosapentaenoic acid). Because it is present in fish, EPA is known as a “marine omega-3.”
- DHA (docosahexaenoic acid). Fish also contain DHA, a marine omega-3.
- ALA (alpha-linolenic acid). The kind of omega-3 that is present in plants is called ALA.
You must consume omega-3 fatty acids as part of your diet. Your body can convert some of the ALA that you eat into EPA and then DHA. However, only a small amount of EPA and DHA are produced by this procedure. Therefore, it is crucial to consume foods high in EPA and DHA, such as fish.
What are the benefits of omega-3 fatty acids?
There are numerous possible advantages of omega-3 fatty acids for cardiovascular health. Their ability to decrease triglyceride levels is one of their main advantages. Hypertriglyceridemia, or having too many triglycerides in your blood, increases the risk of atherosclerosis, which in turn increases the risk of heart disease and stroke. Therefore, controlling triglyceride levels is crucial. Omega-3s may also benefit you by decreasing blood pressure and increasing HDL (good) cholesterol.
According to some research, omega-3 fatty acids may reduce your risk for:
- Cardiovascular disease (CVD).
- Death, if you have CVD.
- unexpected death brought on by an irregular heartbeat (arrhythmia).
- Blood clots.
In addition to heart health, omega-3 fatty acids may help reduce the risk of:
- Some forms of cancer, include breast cancer.
- Alzheimer’s disease and dementia.
- Age-related macular degeneration (AMD).
These and other potential advantages are still being studied.
Are omega-3 fatty acids good for you?
When you include omega-3 fatty acids in your diet, you may reduce your risk of cardiovascular disease. Generally speaking, dietary sources (such as fish) are preferable over medications.
Some people may benefit from omega-3 dietary supplements like fish oil tablets. However, it’s best to approach cautiously. It’s crucial to avoid self-prescribing fish oil supplements. Consult your healthcare physician before taking any over-the-counter (OTC) supplements. Depending on your lipid levels and risk factors, your doctor, either your primary care physician or cardiologist, may recommend dietary supplements for you. Depending on their dosage, several supplements may:
- interfere with a few of the prescription drugs you are taking.
- produce disagreeable adverse effects.
- increase your chance of developing atrial fibrillation.
- increase your risk of bleeding if you take anticoagulants or antiplatelet medications.
Additionally, omega-3 fatty acid compositions vary among supplements. There are some of these formulas that have not been shown to improve heart health. The most promising formulation found in research is icosapent ethyl, which is a refined version of EPA. Those who fit all of these requirements may benefit from this kind of supplement:
- possess an atherosclerotic cardiovascular disease diagnosis.
- are characterized by elevated triglycerides (135 to 499 mg/dL).
- have their LDL cholesterol under control (less than 100 mg/dL) and are taking statins.
Overall, the findings of clinical research on the advantages of omega-3 supplements are conflicting. Omega-3 supplements may help protect your heart, according to some research, but not others. Variations in research methodologies (such as dosage quantities, omega-3 formulations, and the individuals involved in the study) could be the cause of this.
The dietary advice and guidelines may vary as more study is done on this subject. Speaking with your physician is crucial because they can provide you with individualized guidance based on your needs and medical background. They will offer the most current, accurate, and scientifically supported advice available.
The finest dietary source of omega-3 fatty acids is fish. But some plant-based foods can also provide you with this vital vitamin.
Recommended Intakes
The Food and Nutrition Board of the Institute of Medicine (IOM) (now known as the National Academy of Medicine) created the Dietary Reference Intakes (DRIs), which include dietary guidelines for fatty acids and other nutrients. A set of reference values used to plan and evaluate healthy people’s nutrient intakes is commonly referred to as a DRI. These values include the following and differ by sex and age:
- RDA, or recommended dietary allowance: Usually used to plan nutrient-dense diets for individuals, the average daily consumption is sufficient to cover the nutrient requirements of almost all (97%–98%) healthy adults.
- Adequate Intake (AI): When there is not enough data to create an RDA, intake at this level is presumed to guarantee nutritional adequacy.
- To plan nutritionally adequate diets for groups of people, the average daily level of intake known as the Estimated Average Requirement (EAR) is calculated to meet the needs of 50% of healthy individuals. It can also be used to evaluate the nutrient intake of individuals.
- The maximum daily consumption that is unlikely to hurt health is known as the Tolerable Upper Consumption Level (UL).
The IOM created AIs for all ages based on omega-3 intakes in healthy populations because there was not enough information available to determine an EAR when the IOM last examined omega-3s.
The current AIs for omega-3s in grams per day are listed in Table 1. Since ALA, EPA, and DHA are found in human milk, the IOM developed an AI for newborns to 12-month-olds that is comparable to the average intake of omega-3s in healthy, breastfed infants.
The AIs apply to total omega-3s for babies. Since ALA is the only essential omega-3 for people ages 1 and above, the AIs only apply to ALA. Specific intake guidelines for EPA, DHA, and other LC omega-3s were not established by the IOM.
Adequate Intakes (AIs) for Omega-3s
Age | Male | Female | Pregnancy | Lactation |
Birth to 6 months | 0.5 g | 0.5 g | ||
7–12 months | 0.5 g | 0.5 g | ||
1–3 years | 0.7 g | 0.7 g | ||
4–8 years | 0.9 g | 0.9 g | ||
9–13 years | 1.2 g | 1.0 g | ||
14–18 years | 1.6 g | 1.1 g | 1.4 g | 1.3 g |
19–50 years | 1.6 g | 1.1 g | 1.4 g | 1.3 g |
51+ years | 1.6 g | 1.1 g |
Which foods contain the most omega-3 fatty acids?
The finest source of omega-3 fatty acids is fish.
Some fish varieties that can increase your intake of omega-3 fatty acids are included in the chart below. The U.S. Department of Agriculture provided the nutritional information, and each listed fish variety has a serving size of three ounces (oz). For consistency, the chart shows the total DHA and EPA content even though certain fish species have a trace amount of ALA. Unless otherwise indicated, these totals represent the DHA and EPA content of raw (uncooked) fish.
Type of fish (3 oz. serving) | Omega-3 content (DHA + EPA) |
Mackerel | 2.0 grams |
Salmon (farmed, Atlantic) | 1.7 grams |
Herring (Atlantic) | 1.3 grams |
Anchovy | 1.2 grams |
Salmon (wild, Atlantic) | 1.2 grams |
Whitefish | 1.1 grams |
Tuna (Bluefin) | 1.0 grams |
Halibut (Greenland) | 0.8 grams |
Sardines (Atlantic, canned in oil) | 0.8 grams |
Tuna (Albacore, canned in water) | 0.7 grams |
Bluefish | 0.7 grams |
Striped bass | 0.6 grams |
Rainbow trout (wild) | 0.5 grams |
Tuna (light, canned in water) | 0.5 grams |
Should I be concerned about mercury in fish?
There are fish with higher mercury levels than others. These are often fish species that primarily consume other fish because their diet causes their tissues to acquire mercury more quickly. The following are some fish species with the highest mercury levels:
- King mackerel.
- Marlin.
- Orange roughy.
- Shark.
- Swordfish.
- Tilefish (Gulf of Mexico).
- Tuna (bigeye).
- Perch (freshwater).
- Largemouth bass.
- Striped bass.
- Pikeminnow.
- White sturgeon.
- Blackfish (bowfin).
- Catfish (wild).
- Black crappie.
If you enjoy fishing for your food, be sure the fish you catch from local waterways are safe to consume by consulting the state or local authorities.
Because eating fish heavy in mercury can induce mercury poisoning, you should limit how often you consume it. Your brain, nervous system, and other bodily systems may sustain harm from that illness. Some people should avoid eating these fish altogether because they are more susceptible to mercury-related issues or are more sensitive to it. These groups consist of:
- People who are pregnant.
- Children age 11 or younger.
When consumed in moderation (up to 12 ounces per week), many fish varieties are safe sources of omega-3 fatty acids for both pregnant women and children. Among these fish are:
- Anchovy.
- Herring.
- Mackerel (Pacific chub or Atlantic).
- Salmon.
- Sardine.
- Trout (freshwater).
- Tuna (light, canned).
- Whitefish.
Compared to canned light tuna, albacore (white meat) tuna has higher mercury. Generally speaking, you should limit your weekly intake of Albacore tuna to no more than 6 ounces. Consult your healthcare professional about the safe dosage for you if you are pregnant or nursing.
What if I can’t eat fish?
You cannot eat fish for several reasons. You might be vegetarian or vegan, or you might have an allergy. You can turn to certain plant-based sources of omega-3 in these situations, as they offer nutrition in the form of ALA. As an alternative, you might discuss supplements like icosapent ethyl with your healthcare physician.
Flaxseed that has been ground or milled is one of the strongest sources of ALA. Throughout the day, try to incorporate roughly two tablespoons of it into your meals. Simple methods include adding it to yogurt, smoothies, or cereal.
Additional ALA sources include:
- Algae oil.
- Canola oil.
- Chia seeds.
- Edamame.
- Flaxseed oil.
- Soybean oil.
- Walnuts.
Your age and the sex you were assigned at birth are two of the many variables that affect how much ALA you require. The following general rules apply to adults:
- People assigned male at birth (AMAB): 1.6 grams.
- People assigned female at birth (AFAB): 1.1 grams.
- People who are pregnant: 1.4 grams.
- People who are breastfeeding (chestfeeding): 1.3 grams.
To find out how to incorporate ALA into your diet, speak with a dietitian or your healthcare professional.
How much omega-3 should I have?
Find out from your doctor how much omega-3 you require. Depending on your medical background, research indicates varying benefits for varying doses.
People without a history of heart disease should generally consume at least two servings of fish per week (6 to 8 ounces total), according to the American Heart Association. Consuming even more omega-3 fatty acids may be beneficial if you have excessive triglyceride levels or heart disease. However, it is crucial to discuss the quantity that is suitable for you with your supplier.
Some people may benefit from taking fish oil supplements since their diet may not provide adequate omega-3 fatty acids. Researchers are still investigating the best times and methods for people to take these supplements, though. Therefore, only take them under a doctor’s supervision.
Can I have too many omega-3 fatty acids?
If you consume three grams or more of omega-3 fatty acids daily, consult your doctor. Bleeding or other problems may result from high quantities of these fatty acids.
Summary
Keeping up with the most recent findings in nutrition and diet can be challenging. It’s possible that your parents’ or grandparents’ counsel differed greatly from what is now accepted. Research on omega-3 fatty acids keeps revealing new information, just as previous medical investigations. This implies that you may come across publications that appear to provide contradictory recommendations, or you may have friends who advise you to take (or refrain from) fish oil supplements.
This is the reason it’s so crucial to speak with a healthcare professional. The person who knows you and your medical history the best is your provider. They are ready to sort through the most recent studies and explain the implications of the results for you. Additionally, they will provide you with personalized advice on how to obtain the omega-3 fatty acids your body requires.
FAQs
What is omega-3 fatty acid used for?
The benefits of omega 3 include lowering blood pressure, lowering blood triglycerides, reducing joint inflammation in rheumatoid disease, nourishing the brain and eyes, preventing and alleviating dementia, depression, asthma, migraines, and diabetes, and lowering the risk of heart disease and ischemic stroke.
What foods are rich in omega-3 fatty acids?
Fish and other seafood, particularly fatty cold-water fish like sardines, mackerel, tuna, herring, and salmon
Nuts and seeds (chia seeds, and flaxseed)
Plant oils (such as canola, soybean, and flaxseed oils)
Is it good to take omega-3 everyday?
Although there isn’t a set amount that is officially advised for these omega-3 fatty acids, previous data from the European Food Safety Authority (EFSA) indicates that ingesting 250–500 mg per day may be beneficial. To find out how much is best for them, a person must speak with a doctor.
Which veg food has omega-3?
Plant-Based Omega-3 Sources:
Flaxseed. There are 2.4 grams of omega-3s in one tablespoon of flaxseed! Chia seeds. Five grams of omega-3s are found in one ounce of chia seeds! …
beans. There are 0.10 grams of omega-3s in half a cup of beans! …
Walnuts. There are 2.6 grams of omega-3s in one ounce of walnuts! … Edamame.
References:
Professional, C. C. M. (2024b, May 1). Omega-3 fatty acids. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
What are omega-3 fatty acids? (2023, November 5). WebMD. https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
Office of Dietary Supplements – Omega-3 fatty acids. (n.d.). https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
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