What’s Omega-3?
SThese are polyunsaturated fatty acids that the body needs for its proper functioning. Adequate intake of these fatty acids is extremely important, since the body cannot synthesise some of them.
There are three types of omega-3 fatty acids:
- Alpha linoleum acid (ALA), mainly found in vegetable oils such as soya or flaxseed, nuts and seeds such as chia.
- Eicosapentaenoic acid (EPA), which natural source is bluefish.
- Docosahexaenoic acid (DHA), found in cold-water oily fish and seafood such as salmon, mackerel, tuna, herrings and sardines.
Fortified foods such as yoghourt, eggs, some juices or soya drinks or even children’s food, are also omega-3 fatty acids sources.
ALA is an essential fatty acid, meaning that the body cannot produce it. It’s necessary to get it from foods or drinks. The organism can transform part of ALA into EPA and then into DHA, but in marginal amounts. Thus, the only way to increase the concentration of omega-3 fatty acids in the body is from EPA and DHA, which can be ingested through the diet or supplements.
The dietary supplements that contain omega-3 are made from fish oil, krill oil, cod liver oil and algae oil, this being a vegetarian option and source.
What are omega-3 fatty acids for?
Omega-3 fatty acids are linked to cell membranes. Significant concentrations of DHA are found in the eye’s retina, brain and sperm.
They also provide energy and are said to have cardiovascular and vasomotor functions, as well as beneficial effects on the respiratory, immune and endocrine systems, associated with hormone production.
When to take omega-3?
To get the most out of consuming omega-3 fatty acids, it’s suitable to have a diet with a variety of foods rich in omega-3, as well as considering using highly pure products, avoiding the concentration of saturated fats that sometimes contamine supplements, depending on the processing techniques. For this reason, and in case of having fish oil supplements or omega-3 supplements, it’s suitable to use quality products from trusted brands.
Low fat diets, lack or deficiency states of omega-3 fatty acids, require 200 to 2,000 mg/day (EPA+DHA) supplementation at almost any time of the day. However, to optimise its absorption, it’s best before late afternoon, since bioavailability is favourable during the day. Omega-3 supplements can be consumed before or during meals with plenty of water.
Concerning the required supplementation period, omega-3 accumulation is most effective throughout at least two to three months of continued intake, rather than acute and timely administration.
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Omega-3 fatty acid benefits
During physical activity the flow of omega-3 fatty acids from the blood stream to the muscles increases. Hence, reducing muscular problems, as well as inflammation or any possible tissue damage caused by repeated contractions, repeated or impact movements, besides a possible optimisation of the aerobic metabolism.
The increase of omega-3 fatty acids in the organism improves insulin sensitivity, optimising the lipolytic effect. Omega-3 intake may regulate muscle growth, helping athletes during prolonged periods of inactivity or rest (injuries or between training periods), to avoid excessive muscle mass loss and worsening bone mineral density.
There’s also a certain effect on muscle function and growth, improving strength, physical performance and functional capacity, reducing recovery times due to increased protein synthesis.
High amounts of omega-3 have positive effects in endurance sports. Three grams of EPA and DHA added to training can favour chronic adaptations such as lowering the resting heart rate and improving respiratory functions.
Omega-3 fatty acids can help increase antioxidant enzymes, fighting oxidative stress related to high intensity training.
Several scientific studies describe other health benefits of omega-3. Among the outstanding benefits, the cardioprotective effects, associated with the prevention of cardiovascular disease, are particularly relevant. The intake of EPA and DHA through omega-3 foods or supplements can lower triglyceride concentrations. In order to achieve this effect and reduce the risk associated with heart problems, it’s suitable to eat oily fish or seafood at least twice a week.
Besides food, taking up to a gram of EPA and DHA supplements is recommended to favour this cardioprotective effect.
Having omega-3 during pregnancy and breastfeeding can favour the child’s growth. It’s suggested that the mother and the baby have foods rich in omega-3, but since the mother must be extremely careful during her pregnancy to avoid fish contaminated with heavy metals such as mercury, some studies propose having omega-3 supplements to get the benefits avoiding a possible contamination. As a specially relevant detail in infant development, breast milk is rich in DHA.
On the other hand, there also appears to be some link between omega-3 intake and possible cancer prevention, although there’s no direct influence. Benefits related to protection against degenerative factors have also been found. People who regularly consume omega-3 in their diet and additional omega-3 supplements, appear to have a lower risk of diseases such as Alzheimer’s and dementia. There’s a certain relationship between taking omega-3 and proper cognitive function.
Due to the high amount of omega-3s in the eye, they may play a role in protecting against age-related macular degeneration itself. Vision loss in older adults can be slowed down in situations of age-related degeneration. Similarly, eye conditions such as dry eye could be prevented by consuming EPA and DHA.
Some clinical trials have also shown that omega-3 consumption could help control rheumatoid arthritis, which is associated to a greater extent with pain and inflammation.
Thus, the intake or supplementation with omega-3 fatty acids can have multiple benefits in different aspects, with positive scientific support for their anti-inflammatory effect, muscle recovery and impact on the cardiovascular system. Its intake is always recommended with a varied and rich diet containing foods rich in omega-3. However, athletes or people on low-fat or vegetarian diets may be deficient, so supplementation is recommended, always under the supervision of a qualified expert.
