Omega 3: how to get enough and what does it do?

Omega 3-fatty acids are essential fats that play a crucial role in the functioning of our bodies. Among other things, they support our brain, eyes and heart, making them indispensable for good health. Because our bodies cannot produce these fats themselves, it is important to get them through food or supplements. In this comprehensive article, we discuss what exactly omega 3 fatty acids are, why they are so important, and how to make sure you get enough.

What are omega 3 fatty acids?

Omega 3 fatty acids are a type of unsaturated fats that we need to get from our diet. There are three main types of omega 3 fatty acids:

1. ALA (alpha-linolenic acid):
   • This is the plant-based version of omega 3 and is mainly found in foods such as flaxseeds, chia seeds and walnuts.
   • ALA is essential because our bodies cannot make it themselves.
2. EPA (eicosapentaenoic acid):
   • This fatty acid is mainly found in animal sources such as fatty fish and fish oil.
   • EPA plays an important role in anti-inflammatory processes and supporting heart health.
3. DHA (docosahexaenoic acid):
   • DHA is mainly found in oily fish and is crucial for brain development and function and vision.

Although our bodies can convert ALA to EPA and DHA, this process is inefficient. Only 5-10% of ALA is converted to EPA, and even less to DHA. Therefore, it is important to directly consume foods that contain EPA and DHA.

The health benefits of omega 3

Omega 3 fatty acids support numerous bodily functions. Here are the main benefits at a glance:

• Healthy heart function:
  EPA and DHA contribute to the maintenance of normal heart function. The positive effect is achieved with a daily intake of at least 250 mg.*
• Brain support:
  DHA is a building block for the brain and plays a key role in cognitive functions such as memory and concentration.*
• Vision:
  DHA contributes to the maintenance of normal vision, provided you get at least 250 mg daily.*
• Pregnancy and breastfeeding:
  During pregnancy and lactation, DHA helps in the development of the baby's brain and eyes.*

*The health claims have been approved by the European Food Safety Authority (EFSA).

Why are many people not getting enough omega 3?

Omega 3 deficiencies are relatively common, especially in Western countries. This is because many people do not regularly eat foods rich in EPA and DHA, such as oily fish. Here are some important causes:

1. Insufficient consumption of oily fish:
   Most people do not eat the recommended amount of two servings of oily fish per week.
2. Vegan and vegetarian diets:
   Vegans and vegetarians often avoid fish and other animal products, putting them at risk of EPA and DHA deficiency.
3. Unbalanced diet:
   The Western diet often contains too much omega 6 fatty acids (as in sunflower oil and fast foods) and not enough omega 3. An excess of omega 6 can further interfere with the absorption of omega 3.
4. Poor conversion of ALA to EPA and DHA:
   Even with a diet rich in ALA (plant-based omega 3), the body may struggle to efficiently convert this to EPA and DHA.

How can you get enough omega 3?

There are several ways to increase your omega 3 intake. Below we discuss the best sources:

1. Eat more oily fish:
   Salmon, mackerel, herring and sardines are excellent sources of EPA and DHA. Two servings per week are sufficient to meet your daily requirement.
2. Use plant sources:
   Flaxseeds, chia seeds, walnuts and hemp seeds contain ALA. Although ALA has limited conversion to EPA and DHA, these sources are a good supplement, especially for people who do not eat fish.
3. Choose omega 3 supplements:
   Supplements such as fish oil or algae oil are a practical solution for people who do not eat fish or need extra support. Algae oil is also a good choice for vegans.
4. Avoid an excess of omega 6:
   A good balance between omega 3 and omega 6 is important. Avoid excessive consumption of processed foods and choose healthy, natural products more often.

Omega 3 for special groups

For certain groups, it is especially important to watch omega 3 intake:

• Pregnant women: DHA is essential for baby's brain and eye development.
• Athletes: Omega 3 can help reduce inflammation and support muscle recovery.
• Elders: A higher intake of omega 3 can help maintain cognitive function and a healthy heart.

Norsan Omega 3 products

If you struggle to get enough omega 3 through diet, supplements are an excellent solution. At NORSAN, you'll find a wide range of high-quality omega 3 products to suit your needs. Whether you choose fish oil or vegan algae oil, all NORSAN products are carefully formulated with optimal doses of EPA and DHA.