Omega 3: essential fatty acids for fluid cell membranes

Omega-3 fatty acids are among the vital substances for the body that we must get from the diet. These fatty acids are involved in numerous processes throughout the body. For instance, they keep our cell membranes fluid and enable fast stimulus transmission between neuron. That could be the explanation why they improve the mood and remedy depression and otheer mental disorders. Get comprehensive information here!

What is Omega 3?

Omega-3 fatty acids are essential fats, mostly found in fish. This means our body cannot produce these substances. Instead, we have to consume omega-3 fatty acids with our diet. Omega 3 are long-chain fatty acids that are polyunsaturated. Unsaturated means: These substances have two or more double bonds in the chemical structure. This makes them very flexible and causes them to react easily with oxygen (1).

Cell membranes profit from this. The more flexible they are, the easier it is to transmit any kind of stimulus. A large part of the brain consists of omega 3 fatty acids. They speed up the communication between brain cells improving cognitive function and keeping mental disorders at bay.

The flexibility helps also with metabolism. Fluid cell membranes yield easily to the transport of important substances into the cell and they react well to the work of receptors activating different processes for the metabolism.

Important double bonds

Fatty acids consist of oxygen and hydrogen atoms and a carbon chain. The type of fatty acid determines where the first double bond is located. In omega-3 fatty acids, the first double bond is on the third atom of the carbon chain, while in omega-6 acids it is on the sixth atom.

Omega 3 is a generic term for various fatty acids, including:

· Docosahexaenoic acid ( DHA )

· Eicosapentaenoic Acid (EPA)

· Alpha Linolenic Acid (ALA)

Omega 3 from plants

While the body can easily absorb DHA and EPA, the alpha-linolenic acid from plant sources is hardly effective. The reason: the body can only convert a small percentage of ALA into DHA and EPA (2). The conversion rate into DHA is around five percent, into EPA less than 0.5 percent (3). That is why walnuts, linseed oil and other plant-based foods with a high proportion of linolenic acid are not suitable for supplying the body with serious amounts of omega-3 fatty acids.

Discovery by chance

In 1929, researcher couple George and Mildred Burr at the University of Minnesota in Minneapolis discovered the importance of fatty acids by accident (4). The goal was to breed sterile rats for animal experiments. To do this, they put the animals on a fat-free diet. As a result, the rats developed scaly skin, swelling, and inflamed tails.

Eskimos showed the way

But it was only a study with Eskimos in the 1970s that led to the close examinatin of the importance of omega-3 fatty acids for human nutrition (5). Danish researchers had found that the Eskimos had far lower cholesterol levels than Danes. They also suffered far less frequently from diseases of the cardiovascular system. This discovery led to more than 4,500 scientific studies dealing with the topic of omega 3.

What does Omega 3 do?

In general, omega-3 fatty acids can prevent diseases of the cardiovascular system, inhibit inflammation, promote the development of children and prevent depression. In addition, omega 3 can prevent premature birth.

However, research in recent years shows that this question is too general . In fact, DHA and EPA have different effects on human health because the body uses them differently. The chemical structure of the two substances already shows that they are not equivalent (6). However, the body is able to convert DHA into EPA (7).

EPA: antagonist of arachidonic acid

This fatty acid plays an important role in inflammation, making it especially important for anyone with autoimmune disorders. Whether lupus erythematosus , colitis ulcerosa , rheumatoid arthritis, Crohn’s disease or neurodermatitis: When the immune system attacks your own body, chronic inflammation is the result.

EPA inhibits enzymes

EPA is an antagonist of the enzyme delta-5 desaturase, which promotes oxygenase (8). This process creates arachidonic acid from omega-6 fatty acids. Arachidonic acid promotes inflammatory processes on the cellular level (9). The more EPA your body has available, the less arachidonic acid it can make. Arachidonic acid plays an important role in the production of eicosanoids such as prostaglandins and leukotrienes .

EPA also inhibits inflammation in a second way. It can bind to the enzyme phospholiphase A2 (10) . This enzyme is necessary to leach arachidonic acid from the cell membranes where it is stored. This is the same mechanism of action that cortisone uses — without the worrying side effects. DHA cannot hinder both enzymes because it is simply too big for that. Therefore, the EPA content in food supplements determines their anti-inflammatory effect.

EPA: Important for the brain

EPA is also important for preventing inflammation in the brain, although DHA is far more abundant in the brain than EPA. Animal studies have shown that EPA oxidizes rapidly in the brain (11). The constant intake of EPA through food makes it possible to have a beneficial effect on inflammatory processes in the brain and also on depression (12). Depression, in turn, has been shown to promote the development of autoimmune diseases.

DHA for flexible membranes

DHA has one double bond and two more carbon atoms than EPA. This large molecule takes up a lot of space in cell membranes. The six double bonds ensure keeping the membranes flexible. This is particularly important in the transmission of nerve stimuli (13). Up to a quarter of the total fat content in the brain is made up of DHA. It keeps the myelin sheaths supple. That speeds up the ion during transmission of stimuli along the nerve fibers.

DHA for multiple sclerosis patients

In animal studies DHA was able to regenerate the tissue of the myelin sheath (14). This is particularly important for patients with multiple sclerosis. In this disease, inflammation progressively destroys the myelin sheaths . Over time, this destroys nerve cells. A lack of transmission leads to cramps and signs of paralysis.

DHA for women and children

In the retina of the eyes, DHA also plays an important role in the rotational movements of the receptors and the transmission of stimuli from the nerves to the brain. Pregnant women and small children in particular need a lot of DHA. This fatty acid helps the growing organism to develop well (15). Up to the age of five, the central nervous system and the eyes need plenty of DHA. After that, EPA becomes increasingly important for the body.

DHA keeps arteries flexible

The flexibility of DHA has other effects than just better transmission of nerve stimuli, too. Through increased membrane flow , this mobile substance ensures that accumulated, solid fats in the membranes are dissolved (16). This makes survival difficult for cancer cells. This function also makes it difficult for cytokines to activate inflammatory genes (17). The size of DHA also means that it prevents hardening of the arteries. It prevents LDL particles (low density lipoproteins) from spreading in the muscle cells of the arteries (18). LDL particles transport cholesterol.

Beware of too much DHA

However, too much DHA can also be unhealthy. The reason: DHA inhibits the key enzyme delta-6 desaturase in animal experiments (19). It is responsible for making gamma-linolenic acid, the first metabolite of linoleic acid. By doing so, it prevents the metabolism from making the next product in line, dihomo-gamma-linolenic acid. However, this substance is responsible for the production of a large number of eicosanoids that inhibit inflammation. If you are taking high doses of DHA, you should also take plenty of gamma-linolenic acid to counteract this effect.

What is Omega 3 good for?

Here is a summary of the effects of omega-3 fatty acids: They inhibit inflammation through multiple modes of action, with EPA being more important than DHA in this regard. The larger fatty acid DHA, on the other hand, is important for the functioning of the entire nervous system, brain and eyes. In addition, DHA keeps the arteries elastic and can thus prevent heart disease. Pregnant and breastfeeding women and children up to five years of age need a particularly large amount of DHA for their organism to develop well. In addition, Omega 3 also promotes the development of muscle tissue (20). Scientists suspect that the anti-inflammatory effect could be responsible for this.

Have omega-3 levels measured

You can measure your supply of omega 3 with a simple blood test. EPA and DHA are found in cell membranes. The omega-3 index, broken down into EPA and DHA content, is relatively easy to determine. Your doctor can tell you where you can get your test. There are also test kits available online. Since only a sterile blood draw provides reliable test results, a test in a laboratory is advisable. A good value for the omega-3 index is over 8%.

How much Omega 3 per day?

Experts recommend that healthy people take at least 0.3 grams of omega-3 fatty acids daily (21). Pregnant and breastfeeding women should ensure they consume at least 0.2 grams of DHA per day. For people with cardiovascular disease, the recommendation is at least 1 gram of omega 3 per day. These guidelines relate to EPA and DHA. Between one and three grams of omega 3 a day promotes the development of muscle cells.

Higher dosage in autoimmune diseases

In autoimmune diseases, the daily dosage can be increased again. For example, a Japanese meta -study from 2012 showed that taking 2.7 grams of omega 3 daily reduced joint pain and morning stiffness and increased mobility (22). Before you take omega 3 as a dietary supplement, it is advisable to talk to your doctor about the dosage level.

Avoid omega 6

When it comes to nutrition, it is not just important to take in enough omega 3. You should also be careful not to consume too many omega-6 fatty acids. Vegetable oils such as sunflower oil, corn oil, soybean oil and safflower oil are high in omega 6. The normal ratio in the Western diet is currently 15:1. As early as 2002, a study showed that this ratio should be much lower (23).

Eat olive oil and butter

You can improve the ratio by replacing vegetable oils with olive oil and butter. Avocado and coconut oil are also good choices. Olive oil provides only relatively small amounts of omega 6 but more monosaturated fatty acids

How often to take omega 3 and when?

The answer to this question depends on the dosage. In the case of high dosages, it is recommended to spread the intake over the day. Omega 3 consumed with fat is better absorbed by the body. However, avoid omega-6 fatty acids. Capsules with omega 3 are best absorbed in the evening. A study has shown that omega 3 can alleviate sleep disorders such as sleep apnea (24). The circadian rhythmic ensures the body can better utilize medication and other substances at night (25).

Omega-3 supplements: what to look for?

The most environmentally friendly source of omega-3 capsules is microalgae (26). In addition to chlorophyll, these plants consist largely of EPA and DHA. This source is also suitable for vegetarians. In addition, unlike omega 3 from fish oil, it has the advantage that mercury and other heavy metals do not contaminate these fatty acids (27).

Other sources of omega 3 in capsule form include fatty fish such as sardines and mackerel, and krill, small, shrimp-like crustaceans that live in Antarctica. In terms of bioavailability, these types of omega 3 do not differ. The omega 3 in these animals comes from the algae they ingest as food. The fatty acids only accumulate in their fatty tissue and meat.

Concern: krill oil

While fish from sustainable catches is a relatively harmless source, opinions differ when it comes to krill oil. Krill is an important part of the food chain in Antarctica. Seabirds, seals and even whales depend directly or indirectly on krill. Mass harvesting of these animals would severely endanger the food chain.

Pay attention to freshness

When choosing omega-3 capsules, you should also pay attention to freshness. Due to the double bonds mentioned, these fatty acids oxidize very quickly. Therefore, always check the date of manufacture when shopping. It is also advisable to check capsules that have already been purchased. Simply bite into the capsule and taste the oil. Ideally, a salty, fresh, fishy flavor fills your mouth. If it tastes rancid and smells bad, it’s spoiled.

New sources of Omega 3 discovered

A team of Australian and European researchers discovered that even corals and worms can make omega 3 (28). The scientists found that small creatures in the sea could use enzymes to produce omega-3 fatty acids.

This discovery could revolutionize the market for dietary supplements and animal feed. Inexpensive omega 3 could easily be used in fish farms and even in factory farming. The findings of this study also reverse the widely held belief that animal-based omega-3 comes only from algae.

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