Omega-3 fatty acids have been a subject of extensive research for decades, and the evidence accumulated thus far suggests they offer an array of health benefits. These long-chain polyunsaturated fatty acids, particularly abundant in fish oil, have been touted as potential combatants against a plethora of diseases. However, there are complications, exceptions, and variations when it comes to the application of this information. So, here is a simplified, evidence-based, and concise breakdown of what you need to know about Omega-3s.
What Are Omega-3 Fatty Acids?
Omega-3s, specifically Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA), are essential fats that play crucial roles in our bodies. We cannot produce them internally, hence the necessity to include them in our diets. They’re mostly found in fish (like salmon, anchovies, and sardines), nuts, and certain plant oils.
The Health Benefits of Omega-3s
A large body of scientific evidence points to the benefits of Omega-3s, particularly EPA. These fats have been linked to lowering of risk for numerous health issues such as heart disease, dementia, macular degeneration, and inflammatory diseases.
Fish oil helps to lower fasting triglycerides (unhealthy fat), enhances the clearance of chylomicrons (another type of unhealthy fat), and can help reduce blood pressure by increasing the availability of nitric oxide (a molecule that helps relax and widen blood vessels)
Fish oil also influences the balance between pro-inflammatory and anti-inflammatory signals in the body. This balance is crucial as it affects the composition and function of cell membranes. By shifting this balance towards anti-inflammatory signaling, fish oil can help reduce overall inflammation in the body.
For instance, the REDUCE-IT trial, a seminal study that included over 8,000 participants, discovered that high-dose purified EPA (4 grams per day) significantly reduced cardiovascular events by 25% in patients with high triglycerides1.
The benefits of Omega-3s have been so convincing that the FDA approved a specific formulation of Omega-3s for reducing cholesterol and preventing heart attacks2.
Another large meta-analysis that involved approximately 127,000 participants revealed potential benefits of Omega-3s in reducing the risk of dementia3.
Safety and Optimal Dosage
Omega-3s are generally safe for most people. FDA suggests that people can safely consume up to 3 grams of omega-3 per day from food and supplements. Higher doses may interact with some medications and potentially cause side effects like irregular heart rhythms4. Many health experts aim for about 1-2 grams of EPA per day, from a combination of dietary sources and supplements.
For example, two cans of sardines in freshwater provide roughly a gram of EPA, supplemented with an additional 800mg from over-the-counter products. This moderate intake approach seems to be the path followed by those with a sound understanding of Omega-3s.
The Complexity of Omega-3s
Indeed, the world of Omega-3s is more complex than it appears. We have different types – EPA, DHA, DPA, and ALA – available in various forms, such as ethyl ester or triglyceride. Furthermore, different sources of Omega-3s exist, like algae, krill, and different kinds of fish.
Current evidence supports focusing primarily on EPA levels, as its benefits are more extensively studied. DHA, DPA, and ALA are also likely beneficial, but there is less conclusive research available.
Regarding the form of Omega-3s, research suggests that the triglyceride form might be better absorbed than the ethyl ester form, but the difference isn’t significantly pronounced5.
Choosing the Right Source and Preserving Quality
When choosing Omega-3 supplements, consider the freshness and the source of the fish oil. Oxidised fish oil, essentially rancid oil, can be detrimental. So, check if your supplement provider ensures non-oxidised products and store your fish oil in a cold environment to prevent further oxidation.
Regarding the fish source, smaller fish like anchovies and sardines are usually safer choices, as they have less time to accumulate mercury. Krill might sound appealing but often has too little EPA to help you reach the ideal 1-2 gram dose.
Finally, remember that while Omega-3 supplements can be beneficial, they are not a substitute for a well-rounded diet or a panacea for all health issues. Consult your healthcare provider before starting any supplement regimen, especially if you have any pre-existing conditions or take regular medications. In the end, taking charge of your health means being informed, responsible, and proactive.
References
- Bhatt DL, Steg PG, Miller M, et al. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia. N Engl J Med. 2019;380(1):11-22. doi:10.1056/NEJMoa1812792
- S. Food & Drug Administration. FDA approves use of drug to reduce risk of cardiovascular events in certain adult patient groups. FDA News Release. Dec 13, 2019. Available at: https://www.fda.gov/news-events/press-announcements/fda-approves-use-drug-reduce-risk-cardiovascular-events-certain-adult-patient-groups
- Zhang Y, Chen J, Qiu J, Li Y, Wang J, Jiao J. Intakes of fish and polyunsaturated fatty acids and mild-to-severe cognitive impairment risks: a dose-response meta-analysis of 21 cohort studies. Am J Clin Nutr. 2016 Feb;103(2):330-40. doi: 10.3945/ajcn.115.124081.
- Leaf A, Kang JX, Xiao YF, Billman GE. Clinical prevention of sudden cardiac death by n-3 polyunsaturated fatty acids and mechanism of prevention of arrhythmias by n-3 fish oils. Circulation. 2003 Jun 10;107(21):2646-52. doi: 10.1161/01.CIR.0000068313.40554.32.
- Lawson LD, Hughes BG. Human absorption of fish oil fatty acids as triacylglycerols, free acids, or ethyl esters. Biochem Biophys Res Commun. 1988 Apr 15;152(2):328-35. doi: 10.1016/s0006-291x(88)80718-6.
Leave a Reply