What is Omega-3 Fatty Acids (EFAs)?
Essential Fatty Acids, or EFAs, are non-essential fatty acids produced in your body but must be obtained through diet. Omega-3 and omega-6 EFAs must therefore be obtained via food sources such as diet.
Omega-3 fatty acids are beneficial fats found in fish, seeds and nuts and have anti-inflammatory effects. Omega-6 fatty acids can be found in vegetable oils, eggs, processed food or fast foods and offer less anti-inflammatory benefits.
Omega-6 fatty acids are both necessary components of a healthy body diet, but too much omega-6 can provoke pro-inflammatory responses in your system, making it essential to consume an appropriate quantity.
Omega-3’s influence cell receptor function in our cell membranes, aiding with inflammation regulation and blood clotting control. Omega-3s also bind to receptors to help control genetic function – providing protection against some illnesses.
There are three primary omega-3 fatty acids typically seen in Western diets:
1. Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA).
EPA and DHA can typically be found in fish while ALA can often be found in vegetable oils, nuts, flaxseed and leafy vegetables.
Omega-3 Fatty Acid Sources Fish oils supplements, tuna, trout and salmon are among the primary sources of omega-3 fatty acids; this can pose difficulties for vegetarians or vegans who wish to limit their fish consumption, or those concerned about potential risks linked with its consumption.
Plant foods often only contain the ALA form of omega-3 fatty acid; although essential in our diet, our bodies must first convert this form into the longer chain omega-3s such as EPA and DHA that support tissue function.
Research has revealed that less than 0.5% of ALA converts to DHA and only 5% to EPA; for vegans however there may be an alternative solution in algae oil.
What Is Algae Oil? Algae oil is an excellent vegan source of both EPA and DHA omega-3 fatty acids, according to one study which indicated it provided equivalent DHA content as cooked salmon for red blood cells and plasma.
Researchers examined DHA levels obtained through algae oil capsules versus cooked salmon in 32 healthy women and men aged 20-65 years.
Over the two-week study, DHA plasma phospholipid levels rose approximately 80% while erythrocyte DHA levels increased 25%, with changes occurring similarly between both groups. Plasma phospholipid DHA level increases were also comparable between groups.
There is no recommended dose of EPA and DHA; however, according to European Food Safety Authority’s EPA guidelines for adult individuals it should range between 250-500 mg daily.
The iwi Life algae omega 3 softgel supplement offers 250 mg of combined EPA and DHA from its use of algae that produces omega 3 at an absorption rate that exceeds that of any other source.
Omega-3 Fatty acids provide many health advantages. Here are a few advantages.
Omega 3 for Eyes
DHA concentration in the outer retinal layer plays a significant role in vision quality. Low levels of DHA can reduce visual function, leading to vision issues. A deficiency could create poorer visual function altogether.
A meta-analysis of 21 studies has concluded that higher intakes of omega-3 are linked to reduced risks of age-related macular degeneration. Each 15 grams/day of fish consumption was linked with 13% and 14% lower risks of early and late age-related macular degeneration respectively; moreover, fish consumption also significantly lower risk progression risks associated with age-related macular degeneration.
Omega 3 Fatty Acids and Depression Recent research has demonstrated an association between omega-3 fatty acid intake and depression prevalence. One study, including 4,150 postmenopausal women, revealed those who consumed the highest amounts of omega-3s had significantly less incidence of depression compared to those consuming less.
A meta-analysis of studies has also demonstrated the effectiveness of DHA and EPA supplementation for improving depression symptoms.
Omega 3s and heart disease
One of the first indications that omega-3 fatty acids could be helpful for cardiovascular disease prevention was when researchers noticed communities that consume an abundance of fatty fish were significantly lower risk of cardiovascular mortality.
Studies demonstrate the efficacy of supplementing with EPA and DHA to lower cardiovascular disease events.
High triglyceride levels (hypertriglyceridemia) is a prevalent problem in the U.S. Omega-3 supplements are widely recognized as an effective and safe solution for managing hypertriglyceridemia, as evidenced by 11 studies which found algae oil supplementation could improve cardiovascular disease risk factors.
