Omega-3 fatty acids are dietary fats and also essential nutrients, which means that they cannot be produced by the body, and therefore must be provided through food or supplementation for optimal health. Commonly found food sources of omega-3s are fatty fish (salmon, tuna, sardines, anchovies), algae, nuts, eggs, and seeds. These vital nutrients bolster brain function, combat inflammation, and help maintain overall well-being and vitality. The world of omegas is an intricate one, comprised mainly of omega-3 and 6, coming from both animal and plant sources. Understanding the distinctions between the two, including the proper ratios and benefits of these important dietary fats is vastly useful for best utilizing them to achieve and maintain optimal health.
Understanding Omega- 3 Fatty Acids:
Omega-3s are polyunsaturated fats, which is a class of fats considered to be “good” and “healthy,” as they support cardiovascular, brain, and immune system health when utilized alongside a balanced lifestyle. Omega-3s play crucial role in the structure and function of cells, especially concentrated in those in the eye and brain (1). There are three main types of omega-3 fatty acids, all of which have different benefits and sources- eicosatetraenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
1. Eicosatetraenoic acid (EPA): A marine omega-3 found primarily in fish, fish (oily fish, crustaceans, and algae), EPA has strong benefits for heart health, including prevention of blood vessel clogging, lowering blood pressure, and minimizing the risk for heart disease and stroke.
2. Docosahexaenoic acid (DHA): Also a marine omega-3 found in fish (oily fish, crustaceans, and algae), DHA plays a vital role in brain, eye, and nervous system development and maintenance. Ideal levels of DHA are associated with improved cognitive performance and function throughout life.
3. Alpha-linolenic acid (ALA): A plant source of omega-3 fatty acid, which the body is able to convert into EPA and subsequently DHA (2). ALA can be found in plant foods such as flaxseeds, walnuts, hazelnuts, and chia seeds (3). While this conversion occurs, it is limited and inefficient in humans; estimating only about 5-10% of ALA in healthy adults is converted to EPA and DHA, so obtaining marine-derived sources is superior for obtaining proper amounts of omega-3s (4).
Distinguishing Omega- 3s from Omega- 6s:
While omega-3 and omega-6 fatty acids are both essential for optimal health, there is an important balance which needs to be maintained. Unlike omega-3s, certain omega-6 fatty acids promote inflammation when they are processed and consumed in excess, something which is extremely prevalent in today’s Western diet. Oils high in omega-6, such as corn, soy, canola, sunflower, cottonseed, and safflower are the ones most subject to processing with harsh chemicals and solvents.
Cells are made of a phospholipid bilayer, which is where nutrients and foods enter and exit the cell. Oils are a key nutrient for that layer to maintain its strength and health however, this is only true for good quality oils. On the other hand, processed omega-6 oils can clog this layer,
impeding the cells ability to transfer nutrients in and out, and ultimately, compromising the integrity of the cell membrane.
Balance is Important (Omega-3s to 6)
Achieving a favorable omega-3 to 6 ratio is crucial for reducing inflammation and maintaining overall health (5). Omega-3s and 6 both have health benefits, but it is important to intake them in the correct balance, otherwise you may be prone to various health disorders. Consuming a balanced ratio of omega-3 and 6 is key for maintaining a healthy heart, brain, nervous system, and joint health. The ideal ratio of omega-3 to omega-6 is a topic of debate, however, research shows that the common recommendation is to aim for a ratio between 4:1 and 1:1 of omega-3 to omega-6, however, the current Western diet is typically 20:1 of omega-6 to omega-3 (6).
Benefits for Brain Health
One of the most celebrated aspects of omega-3 fatty acids is their profound impact on brain health. DHA, in particular, is a vital component of brain cell membranes, playing an important role in neuronal signaling and synaptic transmission. Research suggests that intake of DHA is associated with improved cognitive function, memory retention, and overall mental well-being. Omega 3s have been linked to mood regulation, lessened risk for Depression, and reduced risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s- highlighting their neuroprotective properties (7). DHA helps maintain the structure and function of brain cells, protecting them against free radicals and harmful chemicals.
Omega 3s in Combatting Inflammation
In addition to their brain-boosting benefits, omega 3 fatty acids possess potent anti-inflammatory properties. EPA, in particular, helps regulate the body’s inflammatory response and promote tissue repair (8). In addition, omega-3 fatty acids can help to lower triglyceride levels, which raise your risk for heart disease and stroke (1). Finally, this vital nutrient has been shown to improve lung health via its anti-inflammatory mechanisms, helping people with chronic respiratory diseases such as asthma (9).
Benefits of Omega-3 fatty acids:
• Lower inflammation
• Improve brain cell function and prevent neurodegenerative disorders
• Promote and maintain eye health
• Prevent cardiovascular diseases and stroke
• Reduce asthma symptoms
• Promote respiratory health
• Lower blood pressure
• Relieve joint inflammation and promotes joint health
• Improve mood regulation and overall mental well-being
In conclusion, omega-3 fatty acids stand as a nutritional powerhouse with far-reaching benefits for brain, cardiovascular, Musculo-skeletal, immune system health, and overall well-being. Whether through dietary sources such as fish, plant foods, or marine supplements (for those who cannot or do not consume fish) incorporating adequate amounts of omega-3s can have an immensely positive effect on your health and vitality.
By Dr. Anthony Salzarulo, DC, PT and Rachel E. Kessler
1. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
2. https://www.medparkhospital.com/en-US/lifestyles/omega-3-health-benefits-of-nutrition
3. https://fairvital.com/en/blog/Omega-3-fatty-acids-Interesting-facts-about-EPA-DHA-and-ALA
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3224740/
5. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8504498/#:~:text=Up%20until%20about%20100%20years,perpetuates%20chronic%20low%2Dgrade%20inflammation.
7. Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.
8. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505. doi: 10.1080/07315724.2002.10719248. PMID: 12480795.
9. https://www.nationalgeographic.com/premium/article/omegas-reduce-inflammation-lung-health