Omega-3 vetzuren en darmgezondheid

When people think of bacteria, they usually think of infection or pathogens. But not all bacteria are harmful - On the contrary, many of the bacteria that colonize our intestines have beneficial properties and influence not only our gut health, but also our overall health status.

The key facts in brief

Living in the human gut about 100 trillion microorganisms: the whole of these microorganisms is called the "gut microbiome" mentioned.
The microorganisms that colonize our intestines are not passive inhabitants, but have important functions.
Our gut microbiome has a decisive influence on our general state of health.
Studies show that omega-3 fatty acids have a positive impact on our gut microbiome.

What is the gut microbiome?

The human gut has numerous functions. In addition to digesting food, the gut is crucial to the functioning of our immune system. In addition, numerous hormones essential to our health are produced in the gut.

The human gut microbiome, formerly known as intestinal flora, is of great importance in this context. The gut microbiome consists of a mass of microorganisms that colonize our entire digestive tract. Our digestive tract is inhabited by about 100 trillion microorganisms, the majority of which are bacteria. These bacteria are not only passive inhabitants of our intestines; they also perform important functions such as supporting digestion, strengthening the immune system and producing necessary hormones.

Thanks to new technologies, the importance of the human gut microbiome has been increasingly researched in recent years. Although some questions remain unanswered, we now know for certain that the gut microbiome plays a key role in our health and can have a significant impact on our well-being.

Important functions of the gut microbiome:

Immune function
Protective barrier
Nutrient metabolism, e.g., production of some vitamins
Protection against pathogens
Production of metabolites such as short-chain fatty acids, e.g., for energy production

The importance of short-chain fatty acids

Short-chain fatty acids (SCFAs). its metabolic products produced by the fermentation of dietary fiber by gut microbes. The potential positive effects that certain gut bacteria can have on our health are primarily attributed to their ability to form SCFAs.

That's why SCFAs are important:

Energy source for intestinal cells: SCFAs, especially acetic acid, propionic acid and butyric acid, serve as an important source of energy for the cells of the intestinal mucosa. Intestinal cells can absorb and use SCFAs efficiently.
Regulation of pH: SCFAs affect the pH level in the gut. Their production creates a slightly acidic environment that can inhibit the growth of pathogenic microorganisms.
Anti-inflammatory effect: SCFAs have anti-inflammatory properties that can help reduce inflammation in the gut. This is important because chronic inflammation may be associated with various inflammatory bowel diseases.

Gut-brain axis: SCFAs play an important role in the communication between the gut and the brain, known as the "gut-brain axis." This axis represents the two-way communication between the gastrointestinal tract (gut) and the central nervous system (brain). SCFAs are crucial signaling molecules and, among other things, can influence the production of neurotransmitters such as serotonin

Pro- and prebiotics

We often talk about pro- and prebiotics in connection with our gut health. But what do these terms actually mean?

Probiotics are live microorganisms that have a beneficial effect on our health. An example of probiotics are bifidobacteria, which are found, for example, in yogurt sit. Among other things, bifidobacteria are responsible for the production of vitamins and promote digestion.

Prebiotics

Prebiotics are all substrates used by our intestinal flora in such a way that they can have positive effects on our health. Indigestible carbohydrates, such as inulin, are classically considered prebiotics. Indigestible carbohydrates are dietary fiber which serve as food for our gut flora. In this way, prebiotics often provide food for our gut bacteria. But besides carbohydrates, other substances are also considered prebiotics, including omega-3 fatty acids.

Influence of omega-3 fatty acids on gut flora

Omega-3 fatty acids are essential fatty acids, which means that the body cannot produce them itself and therefore we must get them from our diet. There are different omega-3 fatty acids, the most important of which are the long-chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in fish, seafood and algae. In addition to the two marine omega-3 fatty acids, there is also the omega-3 fatty acid ALA (alpha-linolenic acid), found exclusively in plant foods such as flaxseed and walnuts. Studies have shown that EPA and DHA in particular have positive effects. This is not the case with ALA, or only to a limited extent. Although the body is capable of producing its own ALA, EPA and DHA, this conversion succeeds only for 0.5 - 10%. A regular intake of the omega-3 fatty acids EPA and DHA must therefore be ensured to meet the body's omega-3 needs.

The effect of omega-3 fatty acids on our health - Norsan EN

Influence of EPA and DHA on gut flora

Recent studies show that omega-3 fatty acids can have numerous beneficial effects on our gut microbiome. The beneficial effects include:

Inhibition of inflammation in the intestine: Studies have shown that inflammation, for example in chronic inflammatory bowel diseases such as disease of Crohn's, may be reduced by the administration of omega-3.

Strengthening of the protective barrier: The mucous membranes of our intestines serve as protection against pathogens and harmful substances.

Production of metabolites such as short-chain fatty acids: Metabolites are chemical compounds used as end or intermediate products of the metabolism of microorganisms in the gut and, for example, for energy production. In turn, these metabolites can also have a positive effect on our health.

Impact on the gut-brain axis: The gut-brain axis describes the connection between the gut and the brain. Omega-3 fatty acids could also affect our mental health through the gut-brain axis.

Study: prebiotic effect of omega-3 fatty acids

In a clinical trial in the United Kingdom Supplementation with the omega-3 fatty acids EPA and DHA led to constant changes in the composition of the gut microbiome. Increased production of short-chain fatty acids was also observed.

Study design: 69 subjects participated in the randomized, controlled study. The subjects were divided into two groups - the first group received 500 mg of omega-3 fatty acids (165 mg EPA and 110 mg DHA) daily for 6 weeks). The control group received a placebo preparation.

Survey results: There was a significant change in the composition of the gut microbiota in the intervention group receiving omega-3: The bacterial strains Coprococcus and Bacteroides increased. Especially the bacterial strain Coprococcus is one of the strains that produce short-chain fatty acids. At the same time, an increase in the blood concentration of SCFAs was also measured in the intervention group.

Conclusion: Based on these results, the researchers assume that omega-3 fatty acids have prebiotic effects. EPA and DHA not only bring about changes in the composition of the gut microbiome, but also promote the synthesis of short-chain fatty acids, which may have a positive effect on health.

Omega-3 - proper dosage and application

It is essential to consume omega-3 fatty acids regularly, especially the long-chain species EPA and DHA. These occur naturally in fish and algae. However, it is difficult to obtain the recommended daily allowance of 2,000 mg of omega-3 (EPA and DHA) get by eating only fish - it would take about 250 g of salmon or 50 fish sticks. Not only is this difficult for most people, but the seafood variety carries risks due to pollutants.

A more effective alternative is a high-dose omega-3 oil, obtained from fish or algae and purified of heavy metals, PCBs and pollutants. NORSAN Omega-3 Total Supplies the full daily requirement of omega-3 fatty acids (EPA and DHA) in just one tablespoon. For those who prefer plant-based products, is NORSAN Omega-3 Vegan the perfect alternative. Just one teaspoon of the algae oil per day covers the omega-3 requirement of 2,000 mg.