Omega-3 Fatty Acids: Everything You Need to Know (Part 1)

Omega-3 Fatty Acids: Everything You Need to Know (Part 1)

Omega-3 fatty acids are extremely important for human health. These essential fatty acids play a vital role in regulating triglycerides, blood pressure, and the development of the brain and eyes, particularly during the prenatal period. In this article, you will learn what omega-3 fatty acids are, their numerous health benefits, what to consider when choosing an omega-3 supplement, and how and in what doses to take them properly.

What Are Omega-3 Fatty Acids?

Omega-3 fatty acids are structural components of the cell membrane in every cell in the body and play a key role in maintaining overall health. They positively influence triglyceride and blood pressure regulation and are crucial for prenatal and infant development.

Due to their ability to regulate inflammatory responses and signaling pathways, they perform a wide range of functions, with the highest concentrations found in the retina, brain, and sperm. Omega-3 fatty acids, along with omega-6 and omega-9, belong to the group of unsaturated fatty acids. Unsaturated fatty acids are characterized by the presence of one or more double bonds between carbon atoms. The term “omega” indicates the last carbon atom in the chain, and the number shows the position of the double bond relative to this omega carbon. Therefore, omega-3 fatty acids have a double bond on the third carbon atom counting from the last carbon.

There are 11 omega-3 fatty acids, but three are most important for health: ALA, EPA, and DHA.

• Alpha-linolenic acid (ALA) contains 18 carbon atoms and is primarily found in plant-based foods such as flaxseed oil, soybean oil, and chia seeds. The body can convert ALA into EPA and DHA, but only in very small amounts (less than 15%).

• Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain fatty acids, with 20 and 22 carbon atoms, respectively. They are most abundant in fish and algae and are important for heart, brain, and eye health.

Health Effects of Omega-3 Fatty Acids

Research on the effects of EPA and DHA on human health is one of the most extensively studied areas in nutrition. Over 45,000 scientific papers have been published worldwide, including 4,000 human trials, providing a clear picture of the benefits of EPA and DHA for the heart, brain, eyes, and other vital organs.

Cardiovascular Health

The role of omega-3 fatty acids in maintaining heart and vascular health has long been recognized. Randomized controlled trials show that dietary patterns including fish are associated with a lower risk of cardiovascular disease. Omega-3 fatty acids reduce key risk factors, such as blood pressure and triglyceride levels, especially in individuals with low dietary intake of omega-3s.

Omega-3 supplementation significantly reduces the risk of death from cardiovascular causes, with stronger evidence in people who already have coronary heart disease. The European Food Safety Authority (EFSA) recommends:

• 2–4 g EPA and DHA daily to help maintain normal blood triglyceride levels

• 3–4 g daily to help maintain normal blood pressure

Omega-3 fatty acids also stabilize arterial plaque by reducing inflammation, making it less likely to rupture. Studies show that 3 g of fish oil reduces ventricular tachycardia, highlighting their antiarrhythmic effect.

Prenatal Development

Omega-3 fatty acids play a crucial role in brain and eye development during pregnancy and the first 1,000 days of life. Pregnant and breastfeeding women should increase their intake. Studies show that supplementation during pregnancy reduces the risk of preterm birth (<34 weeks), early preterm birth (34–37 weeks), and low birth weight.

Eye Health

DHA is highly concentrated in the brain and retina, highlighting its essential role in vision development. Studies confirm a positive link between DHA levels in red blood cells and visual acuity in newborns. Omega-3s may also help alleviate dry eye symptoms, supporting eye health throughout life.

Depression and Mental Health

Depression and related mental disorders are complex and often involve an inflammatory component. While the exact mechanism of omega-3s in mental health is not fully understood, their anti-inflammatory properties and high brain concentrations suggest an important role. Supplementation with omega-3s improves mood in both healthy individuals and those with mental disorders. Meta-analyses show that omega-3s, particularly formulations with >60% EPA, reduce depression symptoms.

Rheumatoid Arthritis

Research shows that omega-3s positively affect disease progression in rheumatoid arthritis. A dose of 2 g/day reduces NSAID requirements, increases remission periods, and decreases morning stiffness, swelling, and joint pain.

Cancer

Omega-3s are being studied for their anti-inflammatory effects and potential to inhibit tumor growth. While some studies suggest higher intake may reduce the risk of breast and colorectal cancers, more research is needed. The link between inflammation and cancer highlights omega-3s’ potential in prevention.

Additional Effects

Omega-3s are also being researched for allergic responses, athletic performance, muscle metabolism, and reducing post-exercise inflammation and oxidative stress. They may also benefit inflammatory bowel diseases, reproductive health, skin conditions, and more.

Omega-3 Supplements: How to Choose

Unlike omega-9 fatty acids, the body cannot synthesize omega-3s, so we rely on dietary intake and supplements.

If you don’t eat enough fish, omega-3 supplements (capsules or oils) are an effective option. These may contain fish oil, krill oil, algae extract, or flaxseed oil.

When choosing a supplement, pay attention to:

1. DHA and EPA content – Check labels; most evidence supports these two molecules.

2. Other nutrients – Some supplements contain vitamin A. Total daily intake should not exceed 1.5 mg from food and supplements. Pregnant women should avoid vitamin A-containing supplements.

3. Form (Triglyceride vs. Ethyl Ester) – Triglyceride omega-3s are naturally found in 95% of dietary fats and have better absorption and stability than ethyl esters. Ethyl esters require additional processing to be absorbed. Regulatory agencies have noted a higher risk of atrial fibrillation with ethyl ester forms in certain patients.

Dosage: How Much Omega-3 Do We Need Daily?

There is no global standardized daily intake, but recommendations for DHA + EPA range from 250 mg to 1,000 mg per day. Newer research suggests a minimum of 500 mg/day, ideally 1,000 mg/day.

For cardiovascular health and pregnancy:

• Blood pressure: 3–4 g EPA + DHA daily

• Triglycerides: 2–4 g EPA + DHA daily

• Pregnant and breastfeeding women: ≥700 mg EPA + DHA daily, with ≥300 mg DHA

Omega-3s are generally safe. EFSA and the FDA set the upper limit at 5,000 mg/day for combined EPA + DHA and 1,000 mg/day for DHA alone. Side effects are usually mild (aftertaste, bad breath, fishy odor, mild gastrointestinal symptoms). Caution is advised if taking anticoagulants or allergic to fish/shellfish.

Learn More!

Part 2 of this guide will cover dietary sources of omega-3s and why these supplements are so popular today. Check out Dietpharm’s EPA DHA 1000 Omega-3 capsules, featuring high-quality concentrated fish oil with high EPA and DHA content (1,000 mg per capsule).

References:

• Burdge, G.C., Calder, P.C. Introduction to fatty acids and lipids. World Review of Nutrition and Dietetics (2015): 112:1-16

• Gammone, M.A., et al. Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport. Nutrients (2019): 46

• EFSA. EPA, DHA and DPA related health claims.

• AlwaysOmega3s.com

• Intelligent Labs. Difference Between Triglyceride and Ethyl Ester Omega-3 Fish Oil

• Vitaminoteka. Omega-3 Fatty Acids – Mechanisms and Health Effects

• NIH. Omega-3 Fatty Acids Fact Sheet for Health Professionals

• Guasch, E., Mont, L. Diagnosis, pathophysiology, and management of exercise-induced arrhythmias. Nat Rev Cardiol (2017)

• Vranešić Bender, D. Omega-3 Fatty Acids – Properties and Effects, Dietetics (2011)

• Pavazza, L.  

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  Omega-3 Intake in Adult Population in Zagreb County (2022)

   

• Novak, Š. Effects of Omega-3 Fatty Acids on Human Health (2020)

• Cvejić, J.H. Anti-inflammatory Power of Omega-3 and Flavonoid Combination (2021)

• Juhaz, V. Immunological and Anti-inflammatory Activity of Omega-3 PUFAs (2018)