The effect of omega-3 fatty acids on our health

What are omega-3 fatty acids?

Omega-3 fatty acids are part of the polyunsaturated fatty acids. Unlike saturated fatty acids, the body cannot synthesize them itself. Therefore, they must be absorbed through the diet. Because omega-3 fatty acids are vital to our bodies, they are called essential fatty acids.

There are different types of omega-3 fatty acids. They differ mainly in their chemical structure and natural origin.

The most important omega-3 fatty acids are:

• Eicosapentaenoic acid (EPA).
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)

Plant-based omega-3 fatty acids

The largest source for plant-based omega-3 fatty acids ALA (alpha-linolenic acid) are flaxseeds and nuts. Vegetable oil from flaxseed is particularly rich in ALA.

Marine omega-3 fatty acids

The marine omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are mainly found in marine products such as cold-water oily fish, krill and algae.

There is a difference between marine and plant omega-3 fatty acids

Not all omega-3s are the same!

Numerous studies confirm the health benefits of the marine omega-3 fatty acids EPA and DHA. Even though flaxseed oil is believed to be positive for our health, there is no substantial scientific evidence yet for the plant-based omega-3 fatty acid ALA.

The body can convert ALA fatty acid into EPA and DHA omega-3 fatty acids, but the conversion rate varies greatly from person to person and depends on several factors (such as age, gender, weight and metabolism). The average conversion ratio is only 5-10%.

Plant-based omega-3 fatty acids from flaxseed oil and other plant sources are a good complement to marine omega-3 fatty acids from fish and algae, but unfortunately they do not replace them!

The effect of the omega-3 fatty acids EPA and DHA on health

The European Food Safety Authority (EFSA) confirms beneficial health benefits of the marine omega-3 fatty acids EPA and DHA:

The heart is the central organ of the human body. Blood flow and cell metabolism are key factors for a healthy heart. Adequate intake of omega-3 fatty acids has been shown to positively influence these.

EPA and DHA contribute to normal heart function. According to the EFSA, the beneficial effects are noticeable with a daily intake of at least 250 mg of EPA and DHA.

The cells of the human eye contain particularly high levels of omega-3 fatty acids. Numerous studies have shown that supplementation with omega-3 fatty acids has a positive effect on vision.

DHA helps maintain normal vision. According to the EFSA, the beneficial effects are noticeable with a daily intake of at least 250 mg of DHA.

The brain is largely composed of unsaturated fatty acids. Recent studies show a positive correlation between intake of omega-3 fatty acids and improved brain function.

DHA helps maintain normal brain function. According to the EFSA, the beneficial effects are noticeable with a daily intake of at least 250 mg of DHA.

The omega-6 / omega-3 ratio.

Our bodies need both omega-3 and omega-6 fatty acids. Although the two fatty acids have similar chemical structures, they are responsible for opposite mechanisms in the body. While omega-3 fatty acids reduce inflammatory processes, omega-6 fatty acids promote the development of inflammation. Therefore, our body needs a balance between omega-3 and omega-6 fatty acids.

An imbalance between omega-3 and omega-6 can cause silent inflammation in the body that can promote certain diseases. The ratio of omega-6 to omega-3 is a silent inflammatory factor in the body. A ratio of less than 3:1 (omega-6 to omega-3) is considered inflammation neutral.

Omega-3 deficiency

With our modern dietary habits, omega-3 and omega-6 are out of balance.

Since the Stone Age, our diet has provided a balance between the two fatty acids. Changes in our eating habits since the 1960s (consumption of processed foods and industrially prepared dishes, mass consumption of farm animals, increased use of cheap vegetable oils, etc.) have led to a change in our diet.

Today, the average population's omega-6 omega-3 ratio is about 15:1. This means we take in 15 times more omega-6 than omega-3! This means we are ingesting 15 times more omega-6 than omega-3! Young people under 25 even have an average ratio of 25:1, which is not surprising if you look closer. In fact, fish is rarely on the menu among young people, while fast food, ready meals and sweet and savory snacks are on the rise.

What are the consequences of excess omega-6 fatty acids?

Omega-6 fatty acids are also part of the essential fatty acids and therefore must also be supplied to the body through diet. However, most people today consume far more omega-6 fatty acids than omega-3 fatty acids in their diet. Because of the pro-inflammatory effect of omega-6, this imbalance in fatty acids can have an adverse effect on health. Thus, experts believe that many of the diseases of civilization, such as heart attacks and strokes, as well as asthma, rheumatism and atopic dermatitis, can be attributed to silent inflammation caused by excess omega-6 fatty acids.

Foods rich in Omega-6

Foods that are particularly rich in omega-6 fatty acids are mass-produced meat, fast food and ready meals. Processed dairy products (such as cheese and butter) and chicken eggs are also high in omega-6 fatty acids.

The high content of omega-6 in foods of animal origin is mainly due to the increased use of concentrated and cheap feed in mass breeding. Because of the high omega-6 content (over 50%) of the soybean oil in soybean meal, we get a high dose of omega-6 through our daily diet. After all, the omega-6 that farm animals ingest through their diets later end up on our plates.

In addition, sunflower oil, soybean oil and margarine used in many industrially produced foods are also high in omega-6. In many households, these vegetable oils are also used in cooking.

Foods rich in Omega-3

The best sources of omega-3 are fatty fish such as herring, mackerel, salmon, sardines or anchovies, and seaweed. Fish are rich in omega-3, but as with us, their diet is important. For example, wild-caught fish contain a large amount of omega-3 because they feed mainly on algae, shrimp and small crabs. Farmed fish, on the other hand, generally contain much less omega-3 because their diet consists mainly of industrial feed, often soybean-based.

Flaxseed oil, chia oil and walnut oil also contain particularly high levels of omega-3 fatty acids. However, this is the plant-based fatty acid ALA, which the body has difficulty converting to EPA and DHA.

Daily Omega-3 requirements

What is the right dose?

To compensate for omega-3 deficiency and rebalance the omega-6 / omega-3 ratio, it is recommended to consume 2000 mg of omega-3 fatty acids per day. This has been demonstrated, on the one hand, by numerous scientific studies and, on the other, by the results of more than 10,000 individual analyses conducted in collaboration with Omegametrix®, the largest European laboratory specialized in measuring fatty acids.

The daily requirement of omega-3 can be met through diet or by taking a natural food supplement. However, to get 2,000 mg of omega-3 per day, you would have to consume between 100 and 3,000 grams of oily fish per day, depending on the type of fish. Such a high fish consumption is impossible for most people and is no longer recommended due to the increasing pollution of the seas and oceans.

Regular consumption of high-quality Omega-3 dietary supplements based on fish oil or seaweed oil, carefully purified and free of harmful substances, is therefore an excellent alternative. With NORSAN Omega-3 oils, for example, one tablespoon per day is sufficient to cover the Omega-3 requirement of 2,000 mg.

And for better efficiency, it is advisable to simultaneously reduce the consumption of foods rich in omega-6.

NORSAN Products

Rich in EPA and DHA