Why do we need omega-3?
Long-chain omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are needed for optimal health and body functions. They make up a large proportion of both the brain and heart tissue, and constitute an important part of blood lipids.
Cell membranes contain high levels of both DHA and EPA, which influence a cell's function. If there aren't enough omega-3 fatty acids, cells use other types of fat instead. The result is that they do not work as well as they could.
For mental and physical health
Research has found evidence for omega-3's importance for the brain, heart, bones, and inflammatory processes. Scientific studies confirm its part in preventing heart attacks, nervous system disorders, muscle recovery and bone and joint diseases.
Being an important part of both cell membranes and blood lipids, omega-3 fatty acids play a crucial role in the human body. This is why deficiency can result in adverse effects in various body systems.
Omega-3 fatty acids play a crucial role in the human body and are needed for a healthy development.
DHA, for example, is crucial for brain health. It makes up half of the fat in brain cell membranes, concentrated in areas such as the cerebral cortex, synapses and mitochondria. Omega-3's anti-inflammatory effects also help to avoid dysfunctions of the muscular system.
While omega-3 studies have shown effects on many different body systems, the level of evidence found varies. It ranges from scientific certainty about the effects through to those where evidence is yet to be fully confirmed:
- the science is clear: the human body needs EPA and DHA for cardiovascular health (e.g. prevention of heart attacks).
- science has confirmed the importance of adequate EPA/DHA levels for healthy blood lipids, low cholesterol and a healthy heart.
- the same is true for the development of the brain, the eye and nervous system in foetuses, babies and toddlers. Sufficient DHA intake is essential, which is why it's part of any 'phase one' infant nutrition.
Many studies have shown clear evidence of a variety of additional beneficial effects. However, further research is still needed to identify exactly how omega-3 works and which dosage is required.
This is particularly the case for the treatment and prevention of:
- depression
- Alzeimer's disease
- Attention-Deficit Hyperactivity Disorder (AHDS)
- poor cognitive performance
- strokes
- some types of diabetes
- inflammatory effects in muscles after exercise
- certain types of cancer
- skin diseases.
To support the human body
The short-chain omega-3 'parent' fatty acid – alpha-linolenic acid (ALA) – is found in plant and vegetable sources. But while the human body can convert ALA to EPA and DHA, this is an inefficient process (approx. conversion rate 10-12%).
Therefore, scientists recommend that EPA and DHA are obtained directly. The best ways to increase omega-3 intake are by eating more fish, eating fortified foods or taking a supplement.
