Omega-3 fatty acids—essential for the brain, nervous system, and heart. Are you getting enough?

Everyone’s talking about them, and they’re important for the brain, nervous system, and heart. And yet, getting enough of them through your diet isn’t always a given. Omega-3 fatty acids are among the body’s essential nutrients. What exactly are omega-3s? Where can you find them, and how much do we need?

What Are Omega-3 Fatty Acids?

Before omega-3 fatty acids were identified as such, they were collectively referred to as vitamin F. Omega-3 is the umbrella term for various fatty acids. Like omega-6, they are classified as long-chain, polyunsaturated fatty acids. As their name suggests, there are also monounsaturated and saturated fatty acids. Monounsaturated fatty acids are found, for example, in olive oil, while saturated fatty acids are found in meat and milk. See below for information on where omega-3 fatty acids are found. Omega-3 fatty acids are “essential.” This means they are “vital” for our bodies but cannot be produced by the body itself. Consequently, we must obtain omega-3 fatty acids through our diet, just like other vital nutrients (e.g., vitamins and minerals).

What Do DHA, EPA, and ALA Stand For?

You often see the abbreviations DHA, EPA, and ALA mentioned in connection with omega-3 fatty acids. These simple-sounding abbreviations stand for complex names:

• Docosahexaenoic acid (DHA)
• Eicosapentaenoic acid (EPA)
• Alpha-linolenic acid (ALA)

These three essential fatty acids are part of the omega-3 family. Alpha-linolenic acid is found in plant-based foods. Eicosapentaenoic acid and docosahexaenoic acid, on the other hand, are found exclusively in animal-based foods. Our bodies can convert a small amount of alpha-linolenic acid into eicosapentaenoic acid. However, the conversion rate of alpha-linolenic acid to docosahexaenoic acid is practically zero. To ensure an adequate intake of all three omega-3 fatty acids, it is therefore very important to include both plant-based and animal-based sources of omega-3s in your diet.

How much omega-3 fatty acids do we need?

According to recommendations from the Swiss Federal Nutrition Commission, on which the Federal Office for Food Safety and Veterinary Affairs bases its guidance, we should eat fish 1–2 times per week. This amounts to about 100 to 240 g. This would meet our omega-3 needs. The choice of fish is key: fatty ocean fish, in particular, are rich in DHA and EPA. Alternatively, omega-3s can also be obtained through supplements. The daily requirement is met with 500 mg (EPA and DHA).

Where are omega-3 fatty acids found?

We therefore need omega-3 fatty acids from food or dietary supplements to meet our needs. Plant-based sources of alpha-linolenic acid include canola, flaxseed, and walnut oils, as well as their seeds and nuts. Animal sources of eicosapentaenoic acid and docosahexaenoic acid include fatty ocean fish such as mackerel, herring, salmon, and anchovies. In addition, DHA and EPA are also found in small crustaceans from cold waters (krill) and certain microalgae. Krill oil is used alongside fish oil in the production of omega-3 supplements.

What should you keep in mind when using omega-3?

Polyunsaturated fatty acids are sensitive to heat and light. This is also why vegetable oils with a high content of polyunsaturated fatty acids are not suitable for high-heat cooking (such as frying). Canola and flaxseed oils are examples of this and should only be used in cold dishes—for example, in a salad dressing or a herb dip served with boiled potatoes. Olive and peanut oils, on the other hand, contain more monounsaturated fatty acids, which are less sensitive to heat.

Vegetable oils are typically sold in dark bottles. This provides better protection from light and helps prevent them from going rancid as quickly. Nevertheless, oil bottles should be stored in a dark place—for example, in a cabinet. In supplements, too, omega-3 fatty acids are protected with special antioxidants such as astaxanthin or coenzyme Q10. In certain supplements, omega-3 fatty acids are combined with vitamin D. This combination may reduce the incidence of cancer, as shown by the European “Do Health” study.¹

What are omega-3 fatty acids good for?

Omega-3 fatty acids are a component of every cell in the body. They therefore play an important role throughout our entire lives. The highest concentrations of unsaturated fatty acids are found in the brain. It goes without saying, then, that omega-3 fatty acids play a central role in brain development. This is especially true during the last trimester of pregnancy and the first few months after birth. During this time, the brain and central nervous system are forming. However, an adequate supply of omega-3s during pregnancy is also important for the child’s vision.

Even later, once the brain and central nervous system are fully developed, omega-3 fatty acids continue to perform vital functions: docosahexaenoic acid and eicosapentaenoic acid have anti-inflammatory properties and protect our blood vessels. They keep our cell membranes elastic and our blood thin. As a result, they have a positive effect on heart and brain function, as well as on blood pressure and blood lipid levels. Omega-3 fatty acids are also being studied for their potential beneficial effects in relation to dementia.

In which situations should one pay particular attention to getting enough omega-3 fatty acids?

It’s worth determining whether your personal eating habits include sufficient sources of omega-3 fatty acids. If not, supplements offer a simple alternative. Special attention should be paid to omega-3 fatty acid intake during the following life stages and lifestyles:

• Pregnancy / Breastfeeding
• Vegan diet
• Unbalanced diet

Measure Your Omega-3 Index

There are simple blood tests available to determine your omega-3 index. Ask for advice at your pharmacy or drugstore.

What should you keep in mind when it comes to omega-3?

• Polyunsaturated fatty acids are sensitive to heat and light
• Vegetable oils with a high content of polyunsaturated fatty acids are not suitable for high-heat cooking or frying
• Canola and flaxseed oils should only be used in cold dishes

Sources

1. Do Health Study