The effect of Omega 3 fatty acids on our health
Omega-3 fatty acids are a vital building block for our health – from the earliest development in the womb to old age. Here you can find out why they are so important, what dosage is recommended, and what you should pay attention to when taking them.
WHAT ARE OMEGA-3 FAT?
Omega-3 fatty acids are polyunsaturated fatty acids that our bodies cannot produce on their own. Therefore, they must be obtained through diet. These vital fats are also known as "essential fatty acids."
THE MOST IMPORTANT OMEGA-3 FAT ACIDS:
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
- Alpha-linolenic acid (ALA)
Each of these fatty acids has different sources and functions in the body.
WHY linseed oil is not enough
Plant-based sources like flaxseed oil contain the omega-3 fatty acid ALA . Unfortunately, this alone is often insufficient to meet the daily requirement for omega-3.
CONVERSION OF ALA TO EPA AND DHA
The human body can only convert ALA into EPA and DHA to a limited extent. The conversion rate is often below 10% – and even as low as 1% for DHA. Therefore, marine omega-3 fatty acids from fish, algae, or krill oil are a better choice for meeting omega-3 requirements.
THE POSITIVE EFFECT OF OMEGA-3 FAT
1. OMEGA-3 FOR HEART HEALTH
Omega-3 fatty acids contribute to normal heart function. According to the European Food Safety Authority (EFSA), as little as 250 mg of EPA and DHA per day can support heart health.
2. OMEGA-3 FOR EYEWEAR
The cells in the eye contain particularly high levels of omega-3 fatty acids. An adequate supply of DHA contributes to maintaining normal vision.
3. OMEGA-3 FOR THE BRAIN
The brain consists largely of unsaturated fatty acids. Studies show that omega-3 fatty acids like DHA can improve brain function and boost concentration.
4. Omega-3 During Pregnancy
DHA supports the development of the eyes and brain in fetuses and breastfed infants. Pregnant women are advised to consume at least 200 mg of DHA in addition to their regular daily intake.
HOW WELL ARE WE SUPPLIED WITH OMEGA-3?
Three out of four people suffer from an omega-3 deficiency, especially in countries like Germany where fish is rarely consumed. The HS-Omega-3 Index® indicates the proportion of the fatty acids EPA and DHA in the blood. An optimal value is between 8 and 11% .
THE RATIO OF OMEGA-6 AND OMEGA-3
A balanced ratio between omega-6 and omega-3 fatty acids is crucial for health. Today, the ratio is often 15:1 or worse, which can promote inflammation in the body. The goal is a ratio of less than 5:1 .
HOW MUCH OMEGA-3 DO YOU NEED?
RECOMMENDED DOSAGE
To compensate for a deficiency, a daily intake of 2,000 mg of omega-3 fatty acids (EPA and DHA) is recommended. This corresponds to approximately 250 g of fatty fish per day.
PRACTICAL ALTERNATIVES
High-quality fish or algae oils offer an effective solution. Just one tablespoon of omega-3 oil is enough to meet your needs. Pay attention to the following:
- Natural triglyceride form for optimal absorption.
- Cleaning of pollutants (heavy metals, PCBs).
- Freshness and taste (low TOTOX value).
PROPER STORAGE AND USE
Omega-3 products should be stored in a cool, dark place in a tightly sealed container. For optimal absorption, always take omega-3 with a meal containing fat – not on an empty stomach.
CONCLUSION: WHY OMEGA-3 IS SO IMPORTANT
Adequate intake of omega-3 fatty acids is essential for the heart, brain, eyes, and overall well-being. Choose high-quality, tested products to meet your needs safely and effectively.