11/05/2022
Research studies have found that a significant number of adults don’t get enough omega 3 fatty acids through their supplements and their diet.
For example, a study by the Global Nutrition and Health Alliance (GNHA) found that while more than half of adults knew that omega 3 fats were important for heart health and brain health, the vast majority of adults had suboptimal levels of omega 3s when tested.
What is the Nutrient Reference Value (NRV—formerly RDA) of omega 3?
125mg of DHA omega 3, and 250mg of omega 3 EPA are considered to be the most beneficial quantities for optimum brain and body health.
What are omega 3 fatty acids?
Omega 3 fats are a type of essential polyunsaturated fat. Your body needs these fats, but your body can’t make them on its own (hence the term “essential), which highlights the importance of getting enough omega 3s through your food and your supplements.
Omega 3s are foundational to your brain health and overall health—quite literally—because they help to form the very structure of your cells and are therefore critical for the basic functioning of your body on a cellular level.
What are the types of omega 3 fatty acids?
There are actually three types of omega 3 fatty acids:
- EPA (eicosapentaenoic acid): You’ll find this type of fat in seafood, such as fish oil, as well as algae oil. Your body needs it to create signalling molecules (which help your cells communicate).
- DHA (docosahexaenoic acid): This form of omega 3 is found in algae, fish and other sources. It’s especially important for the cells in your eyes and brain (approximately 40% of your brain’s polyunsaturated fats are made up of DHA).
- ALA (alpha-linolenic acid): You’ll find this form of omega 3 in plant-based foods like nuts and flax, and your body can convert it into EPA and DHA.
Omega 3 benefits
Since omega 3s are so key for your cellular health, the physical perks and brain health benefits of omega 3 fatty acids are quite comprehensive.
- Benefits of omega 3 on the brain
Your brain’s grey matter is closely linked with your overall cognitive abilities. Researchers believe that grey matter is important for functions like: muscle control, seeing, hearing and other senses, memory and learning, emotions and emotional regulation, speech, advanced thinking, including self-control, and the ability to make quick decisions.
Your brain needs fats for energy. It’s actually the most fat-dense organ in your body, and omega 3s (specifically DHA) are the predominant form of fat in your grey matter.
Put simply, you need DHAs for optimal emotional health, cognition, memory, learning and all the other areas highlighted above where you need your grey matter’s neurons firing at full speed.
Peer-reviewed medical research has identified a few specific brain health benefits of omega 3s, including:
- Reduced depression: People who eat a lot of omega 3 fatty acids, or take an omega 3 supplement, are less likely to experience depression.
- Protection from diseases and health conditions that affect your brain and nervous system: for instance, research suggests that taking omega 3s may protect against multiple sclerosis.
- Improved brain health as you get older: Numerous studies have found a correlation between higher levels of omega 3s and lower rates of Alzheimer’s disease and mental decline in ageing adults.
And it’s never too early to start. Omega 3 fatty acids have even been shown to improve brain health before children are born.
For instance, children whose mothers took omega 3 supplements or ate a lot of omega 3s when they were pregnant are more likely to have higher intelligence (as measured by IQ tests and problem-solving tests) and are at a lower risk of having behavioural and neurological problems.
- Benefits of omega 3 on the body
While many people take omega 3 supplements for brain health, these healthy fats also offer numerous benefits for your general health, wellness, and vitality.
Boosting your cardiovascular health may be one of the most popular reasons people turn to omega 3 supplements. Omega 3s have wide-ranging heart health benefits, including:
- Reducing your levels of “bad” LDL cholesterol
- Boosting your levels of “good” HDL cholesterol
- Improving and maintaining a healthy blood pressure
- Protecting against the buildup of plaque in your arteries, which is a significant risk factor for heart attacks and strokes
But that’s not all. High omega 3 intake may also help to:
- Prevent cancer, from colon cancer to prostate cancer to breast cancer. Researchers have found that a diet rich in omega 3s may reduce your risks of numerous types of cancer.
- Reduce inflammation. Chronic inflammation is linked with increased risks of a wide range of diseases and health problems, including diabetes, arthritis and bowel disease. Omega 3s work as potent anti-inflammatories, helping your body to better manage inflammation.
- Improve your weight. Healthy omega 3 levels is linked with improved metabolism and a healthier weight.
Deficiency symptoms of omega 3
Technically, many people aren’t truly deficient in omega 3s. That’s because most organizations and government agencies recommend a minimum of only 250 to 500 mg of omega 3 fatty acids per day.
However, many people have insufficient levels of omega 3s. This specific terminology is key for one reason: it’s all about maintaining the right balance between your omega 3 intake and your omega 6 intake.
Omega 6 essential fats are another form of polyunsaturated fat that your body needs.
Research suggests that our ratio between omega 6 intake and omega 3 intake should hover around 1:1 (e.g., our diet should consist of equal amounts of omega 6 fats and omega 3 fats).
Unfortunately, due to a Western diet that’s heavy on grains, oils and processed foods, our consumption of omega 6 fats has gone up by nearly 300% in the past few decades and is now at an all-time high. In fact, some studies estimate that most people have an omega-6 to omega 3 ratio of 17:1.
Put simply, we need more omega 3 fats in our diet for optimal brain health and disease prevention.
The only true way to ascertain your omega 3 levels is through a blood test. However, signs of an omega 3 deficiency or insufficiency may include:
- Irritated skin and/or dry skin
- Dry eyes or vision problems
- Mood swings or experiencing increased levels of anxiety, depression or stress
- Difficulty sleeping and/or poor sleep quality
- Difficulty focusing on tasks or projects, or experiencing muddled thinking
- Increased symptoms of inflammation, such as joint aches and pains
Food sources of omega 3s
- Fatty fish, such as salmon, sardines and herring
- Shellfish, such as cab and oysters
- Seeds like chia seeds and flax seeds (note: these are sources of ALA, which your body then converts into EPA and DHA)
Ways to supplement omega 3s
If you want to improve your omega 3 levels, you can take DHA and EPA supplements. These often come in the form of:
- Fish oil (both natural fish oil, as well as processed fish oil)
- Krill oil
- Oil from shellfish, such as mussels
- Mammalian oil (a technical term referring to EPA extracted from seal blubber)
- Algae oil
Algae oil is actually the “original” form of DHAs and EPAs. Marine algae is very rich in omega 3 fatty acids, and fish are high in EPAs and DHAs simply because they eat a lot of algae.