All About Omega 3

21 december 2023

Omega 3 fatty acids are healthy fats that are essential for your body. The most well-known fats in the omega 3 family are the plant-based alpha-linolenic acid (ALA) and the fish oils eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Read on to discover everything about omega 3 fatty acids and why they are indispensable in a healthy diet.

What is Omega 3?

Omega 3 is a group of three polyunsaturated fatty acids. They play a crucial role in protecting against cardiovascular diseases. Moreover, they are important for your blood pressure, vision, and brain. Omega 3 fatty acids are essential fatty acids, which means that your body cannot produce them itself, and you must obtain them through your diet.

Did you know that besides omega 3, there are also omega 6 and omega 9 fatty acids? Discover more about omega 6 and omega 9

What are the different omega 3 fatty acids?

There are three important omega 3 fatty acids:

ALA: alpha-linolenic acid

ALA is an essential fatty acid that the body cannot produce itself. We must obtain it through our diet. ALA is the plant-based variant of omega 3 fatty acids and is beneficial for cholesterol. Your body converts a small portion of ALA into DHA and EPA. Unfortunately, this conversion is inefficient in the body. Therefore, it is important to also obtain sufficient EPA and DHA from food.

DHA: docosahexaenoic acid

DHA is a fish oil that is a significant building block for the brain. It is mainly found in oily fish species. DHA plays an important role in the development of brain function and vision, especially during pregnancy and early childhood.

EPA: eicosapentaenoic acid

EPA is also a fish oil primarily found in oily fish. It is associated with various health benefits, including supporting the heart. EPA and DHA together form an important duo for maintaining optimal health.

ALA is an essential fatty acid because it cannot be produced by the body itself

Sources of omega 3 fatty acids

Sources of ALA:
ALA is a plant-based fatty acid found in vegetable oils such as flaxseed oil, soybean oil, and rapeseed oil. Additionally, you can find ALA in chia seeds and walnuts. ALA is also present in small amounts in green leafy vegetables.

Sources of DHA and EPA:
DHA and EPA are both fish oils found mainly in oily fish such as salmon, mackerel, sardines, and herring. Are you vegan or vegetarian? Fortunately, there is a good plant-based alternative to fish oil, namely algae oil. Algae oil is a plant-based source of DHA and EPA. Want to know more? Discover everything about algae oil.

What is omega 3 good for?

Omega 3 fatty acids support your body in various ways. DHA is beneficial for your vision and brain function. EPA and DHA are good for the heart, maintaining normal blood pressure, and normal fat levels in the blood. ALA contributes to maintaining normal cholesterol levels in the blood.

ALA contributes to maintaining normal cholesterol levels in the blood with a daily intake of 2g ALA.
DHA contributes to maintaining normal vision with a daily intake of 250mg DHA.
DHA is an important building block for the brain with a daily intake of 250mg DHA.
DHA contributes to maintaining normal fat levels in the blood with a daily intake of 2g DHA.
EPA and DHA contribute to maintaining normal blood pressure with a daily intake of 3g EPA and DHA.
EPA and DHA contribute to the normal functioning of the heart with a daily intake of 250mg EPA and DHA.

What is the dietary advice for omega 3

Dietary advice for ALA:
The advice from the Health Council is that 1% of the calories you need per day should come from ALA. For a woman consuming 2,000 calories per day, this amounts to 2 grams of ALA per day. For a man who consumes an average of 2,500 calories per day, this is approximately 2.5 grams of ALA per day.

Dietary advice for EPA and DHA:
The recommended amount of EPA and DHA for adults is 200 milligrams per day. This can be achieved by eating oily fish at least once a week.

Who is omega 3 important for?

Omega 3 is important for everyone, but especially for:

Pregnant women and breastfeeding mothers to support the healthy development of the foetus and child.
Elderly people, because omega 3 contributes to maintaining healthy brain function and can help reduce cognitive decline.
People at increased risk of cardiovascular diseases, because omega 3 fatty acids can be beneficial for promoting a healthy cardiovascular system.
Children for the development of the brain and nervous system, which can affect learning ability and concentration.

Omega 3 supplementation from fish oil and algae oil

If it is not possible to eat oily fish at least once a week, it is advised to take a pure fish oil supplement for support. Are you vegetarian, vegan, or do not eat fish? Then it is particularly important to pay attention to your intake of EPA and DHA. Fortunately, there is a good plant-based alternative to fish oil, namely algae oil. Note, some algae oil contains only DHA. It is best to choose a product that contains both DHA and EPA.

If you cannot manage to eat oily fish every week, then a pure fish oil supplement is advised for support.

Omega 3 during pregnancy and breastfeeding

Omega 3 fatty acids, especially DHA, are essential during pregnancy and breastfeeding. DHA supports the development of the brain and retina of the child. Additionally, it can reduce the risk of premature birth. ALA is needed for the normal growth and development of children.

For pregnant women, the advice is to eat fish at least twice a week, which corresponds to 250-450 mg DHA per day. If this is not feasible, omega-3 capsules containing 250-450 mg DHA are a good alternative. Always consult your doctor before taking supplements during pregnancy.

Even after pregnancy, it is important to get sufficient omega 3, as it reaches the child through breastfeeding.

In Conclusion

Omega 3 fatty acids are crucial for your health. They support your heart, brain, eyes, and normal blood pressure. Ensure you get enough omega 3 through a healthy and varied diet.

Do you have more questions or are you looking for personal advice? Contact our health coaches via the online chat, or visit a Vitaminstore shop near you.