From your heart health, joints and skin to the menopause, pregnancy and your brain function, Omega 3 is one of the most important nutrients your body needs. Some studies suggest more than two thirds of the world's population are deficient in Omega 3. Expert nutritionist Isabelle Nunn (MPHARM, BANT, CNHC) explains what is Omega 3, why it is so important for your health, and who's at risk of deficiency.
Omega 3, also known as 'omega 3 fatty acids' are a type of fat needed for every cell in the body. Omega 3s are a type of polyunsaturated fat referred to as 'essential fatty acids'. The body cannot make omega 3 fats and therefore relies on getting it from your diet or supplements. Learn more in 'Healthy fats and unhealthy fats explained'.
Omega 3 works in direct balance with omega 6 fats. The ideal ratio of omega 6 to omega 3 intake is 2:1, however this isn't often achieved, with some modern diets having a ratio of only 15:1.
What's your diet missing? Find out in your free Diet Profile.
There are three types of omega 3 fats - DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha linolenic acids). EPA and DHA are 'long-chain fatty acids' and the active and most important forms, and the best sources of these are oily fish. There are no plant-based food sources of EPA and DHA.
ALA can be found in plant foods such as chia and flax seeds, and while the body can convert ALA into EPA and DHA, it is a very inefficient process, making it almost impossible to gain sufficient EPA and DHA every day on a balanced plant-based diet, or if you don't eat fish. This is why taking a vegan Omega 3 supplement with the optimal dosage of EPA (150mg) and DHA (300mg) is recommended for those on plant-based diet or if you don't eat fish.
Omega 3 fatty acids are needed for every cell in the body, particularly for the membrane of cells, helping cells communicate between each other and the rest of the body.
Omega 3 fats are found more abundantly in some parts of the body, including the nerves, your brain and skin, and it's also needed for the production of hormones, most notably anti-inflammatory hormones.
Omega 3 deficiency can present itself in many ways including:
Given it's needed for every cell in our body, ensuring your diet is rich in omega 3, or taking an omega 3 supplement, has many benefits.
There are lots of studies showing the benefits of omega 3 for people who have osteoarthritis and rheumatoid arthritis, including an improvement in symptoms of stiffness and an increase in mobility. If you have arthritis or suffer from joint aches, we recommend our high strength Curcumin & Turmeric which is 20x more potent than standard turmeric supplements.
Omega 3 is beneficial for heart health by balancing the levels of other fats in the blood, helping to maintain good cholesterol levels, and reducing the development of arterial plaques. Omega 3 fats may also lower the risk of heart attacks. Learn more in 'How to keep your heart healthy' and 'Warning signs of a heart attack'.
There are many benefits of fatty acids for the function of the body, but is omega 3 good for the skin? Omega 3 is needed for incorporation directly into the skin cell membranes across our body. Research shows additional omega 3 added to your diet or through a supplement helps with conditions such as acne, psoriasis and eczema. The best foods and vitamins for glowing skin are rich in omega 3 and antioxidants. Increasing your intake of Omega 3 is one of the natural ways to prevent and treat eczema.
Our brain has the highest fat content in our body - 70% of our brain is made up of fat. Omega 3 'DHA' is needed for the brain structure, and omega 3 'EPA' is needed for communication between brain cells. Studies show omega 3 fats also support healthy moods, memory and cognition.
Learn more from our nutritionists in 'What supplements to take for brain health'.
Some studies have shown omega 3 may help to lower excess testosterone in menopausal women, as well as decreasing hot flushes and supporting moods. Testosterone is an important and often overlooked hormone in women, with too low testosterone causing fatigue, low moods, reduced concentration and memory, and other symptoms.
Discover PeriMenoFriend® for perimenopause support.
Omega 3 supplements are especially important for pregnant and breastfeeding mothers as the infant requires omega 3 for brain, nerve and vision development.
If there is not enough omega 3 fats in the diet, the body takes them from the mothers brain to give to the infant, further creating risk of deficiency in the mother. You may also enjoy 'Is it OK to go plant-based while pregnant?'.
Yes, Omega 3 fatty acids are needed for the normal function of the brain and are integrated into every brain cell. Omega 3 aids with brain cell communication, ensuring that messages are delivered at the correct speed. Research has found that Omega 3 levels are reduced in children with ADHD and that Omega 3 creates a modest improvement in symptoms. The researchers went on to say that there is sufficient evidence to consider omega 3 fatty acids as a possible supplement to established therapies for people living with ADHD.
Oily fish such as salmon, mackerel or trout are the best source of Omega 3. Omega 3 can be found in a variety of plant food sources, however it is very difficult to gain sufficient quantities.
There are many good plant sources of Omega 3 that are suitable for vegetarians and vegans. This includes flax seeds & flax seed oil, walnuts & walnut oil, chia seed and hemp seeds & hemp oil. Broccoli also contains omega 3, however you would need to eat a lot of broccoli if you were going to rely on it for your primary source!
As a result, a vegan omega 3 supplement is often the best choice for those who don't eat fish or are vegetarian or plant-based. Discover the mistakes to avoid on a plant-based diet or try our Raspberry Smoothie Bowl with Chia Seeds recipe.
Whilst Omega 3 fatty acids can be found in fish, there are benefits that come with consuming plant-based sources of omega 3 that aren’t applicable to animal sources.
The official recommendation for omega 3 daily consumption is 250mg per day of combined EPA and DHA. However, if you are a vegan and relying on ALA sources only, a higher level would need to be consumed as the body loses some omega 3 when converting ALA into EPA and DHA. Most people on a vegan diet find a vegan omega 3 supplement from algae oil the most convenient way to get their omega 3 as it contains both EPA and DHA.
Algae-based Omega 3 supplements provide a sustainable and eco-friendly alternative. Like fish, algae contain the active forms of Omega 3s, such as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). However, algae are grown in controlled freshwater conditions, ensuring they are free from marine pollutants. Learn why algae omega 3 is better than fish oil.
DR.VEGAN's Vegan Omega 3 with 1,000mg Omega oil, provides the optimal dosage of 300mg DHA and 150mg EPA per serving, improving and maintaining your brain's performance, heart health, skin and eye health.
Discover our award-winning range of vegan supplements and vitamins.
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References
Omega 3 fatty acids and health
Study on the use of Omega 3 fatty acids on the treatment of psoriasis
Consumption of omega 3 fatty acids by post-menopausal women
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