Omega-3 fatty acids are essential molecules that our bodies need to stay healthy. The body cannot produce these fatty acids, so they must be taken in via food or supplements. They are crucial in many bodily functions, including brain and heart health. However, 90% of Americans need to get more of these fats in their diet. Omega-3s are important because they help reduce inflammation in the body's response to injury or infection.
Excess inflammation can lead to diseases like heart disease and arthritis. By including omega-3s in our diet, we can decrease inflammation and support overall health. These healthy fats are found in many foods, including fish, flaxseeds, and walnuts. This article will describe omega-3 molecules in detail, explore their effect on inflammation, and provide practical information about intake through food or supplements.
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What Are Omega-3 Fatty Acids?
Fatty acids have different structures depending on their type. Their molecules are in a chain, and the structure impacts whether the fat is saturated, unsaturated, polyunsaturated, or monosaturated. Omega-3 fatty acids are unsaturated fats, meaning they have at least one pair of carbon double bonds. This creates a “bend” and allows more space between the molecules. This explains why most unsaturated fats, like olive oil, are liquid at room temperature.
There are three types of omega-3 fatty acids:
ALA is found in plant-based foods like walnuts and seeds. DHA and EPA can be made in the body by converting ALA, but intake through diet provides higher levels because the conversion process is inefficient. DHA and EPA are found in fish and algae.
Omega-3 fatty acids are vital in many body functions, including:
- Maintaining the health of the retina
- Supporting brain health
- Promoting cellular health
- Supporting the structure of cells, which comprise a lipid layer.
- Omega-3s help cells metabolize waste and communicate with other cells
- Help the brain adapt and learn through a process called neuroplasticity
- Vital in cardiovascular health, specifically through lowering triglyceride levels in the blood
- Help the body maintain healthy blood pressure and increase HDL levels
The Science Behind Omega-3s and Inflammation
One of the many benefits of omega-3 fatty acids is their ability to reduce inflammation in the body. Inflammation is a reaction to injury or disease, causing a cascade of inflammatory markers in the blood.
Short-term inflammation can help the body heal, but chronic inflammation is harmful and correlated with multiple diseases (e.g., rheumatoid arthritis). The intake of omega-3s through diet or supplements helps the body produce anti-inflammatory molecules that control the inflammation cascade. This process reduces inflammatory markers in the blood like C-reactive protein (CRP), Interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha).
In scientific studies, the levels of inflammatory markers were reduced when subjects were given omega-3 fatty acid supplements. In a randomized controlled trial, EPA supplementation significantly reduced vascular inflammation, providing cardiovascular benefits.
Because of these benefits, omega-3s are used to manage high cholesterol and vascular disease. Flaxseeds, in particular, can reduce oxylipins, compounds that increase inflammation in the body. When adult subjects were given 30g of flaxseed daily, their oxlipin levels decreased significantly. This suggests that the consumption of flaxseeds plays a role in reducing inflammation and slows its role in aging.
Signs of Omega-3 Deficiency
The signs and symptoms of omega-3 deficiency are still being studied, but there are some signs that a patient may be low in these essential fatty acids. These signs may include:
- Frequent urination
- Mood changes
- Dry and brittle hair
- Increased thirst
- Flaking skin
- Brittle nails
- Follicular keratosis, sometimes called “chicken skin”, is small, red, itchy bumps on the skin
- Worsening depression and ADHD
- If a pregnant woman is deficient in omega-3s, this may manifest in the child as decreased motor skills, communication deficits, social challenges, and lower IQ
Low levels of these essential fatty acids can affect health in the long term. Cardiovascular health can be impacted long-term by a deficiency, potentially raising blood pressure and cholesterol levels, and increasing the risk of blood clots. Without the anti-inflammatory effects of omega-3s, the risk of inflammation increases, which may cause conditions such as osteoarthritis, lupus, and rheumatoid arthritis.
Lab Testing for Omega-3 Levels
Several omega-3 tests are available to evaluate whether supplementation or dietary changes are necessary. Blood testing with the omega-3 index test can measure a percentage of total fatty acids in the red blood cell membrane. The omega-3 index tests add together EPA and DHA amounts in the red blood cell membrane and calculate a percentage of the total fatty acids in the red blood cell. An index test is available that evaluates the trans fat index and the omega-6 and omega-3 ratio.
Interpreting omega-3 index tests is an integral part of preventative care. The baseline index should be measured if the index is:
- Greater than 8%, omega-3 levels are adequate.
- Less than 8%, the patient may need to integrate dietary changes or supplementation to increase their levels of omega-3s.
- Less than 4%, levels are very low, and immediate action should be taken.
Testing is recommended every four to six months to monitor changes over time.
Sources of Omega-3s
The omega-3 fatty acids EPA and DHA are most prevalent in cold-water fish, including wild-caught herring, salmon, and anchovies. ALA is found in plant-based foods such as walnuts, chia seeds, flax seeds, and soybeans. Some foods are fortified with omega-3s, including milk, eggs, and soy beverages.
It is essential to choose sources of EPA and DHA that contain omega-3s but are not high in mercury. Mercury is more concentrated in predatory fish because they are higher on the food chain. King mackerel and bigeye tuna, for example, have high levels of omega-3 fatty acids but also contain high mercury levels. Herring, salmon, and anchovies contain omega-3s but do not contain as much mercury as other fish. The choice of fish is important to consume essential nutrients while minimizing toxin exposure.
Adequate intake (AI) of omega-3s varies depending on life stage and circumstances. Males aged 14 and older should consume 1.6 grams of omega-3s, and females 14 and older need 1.1 grams. Pregnancy requires 1.4 grams, and lactation 1.3 grams per day.
Incorporating Omega-3s into Your Diet
Simple changes can increase the daily intake of omega-3 fatty acids, including:
- Ground flaxseeds can be added to smoothies, yogurt, and cereal.
- Chia seeds are also a great addition to smoothies and can be made into a healthy pudding.
- Walnuts make a great snack and can be added to oatmeal, cereal, and baked goods.
- Fish can be baked, grilled, and blackened and is an easy addition to lunches or dinners.
- Carefully sourced seafood can be a good choice for increasing omega-3 intake while dining out.
- Omega-3 supplements are an option if dietary intake is inadequate, fish oil is a commonly used dietary supplement.
- For vegetarians and vegans who prefer not to eat fish or take fish oil supplements, algae oil is an alternative source of both EPA and DHA. Algae offers a “promising vegetative and non-polluted resource for biotechnology and bioengineering of omega-3 fatty acids…as an alternative to fish oil”.
It is essential to workwith a healthcare provider to determine your omega-3 needs and whether supplementation is necessary. A professional can guide dosing and advise about potential medication interactions. Gastrointestinal side effects are possible from omega-3 supplements. Choosing a third-party certified supplement can help promote safety and reduce exposure to heavy metals.
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Key Takeaways
- Omega-3 fatty acids support health from the inside out by reducing inflammation and promoting cardiovascular, neurological, eye, skin, and mental health.
- ALA, EPA, and DHA promote anti-inflammatory compounds that lower levels of inflammatory markers.
- This lowers inflammation throughout the body and prevents chronic disease. Adequate omega-3 intake during pregnancy promotes fetal and maternal health.
- Incorporating healthy fats into your diet through seafood, plant-based sources, or supplements can promote health throughout the lifespan.
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