What is Omega-3

What is Omega-3 and do I need it?

Omega-3 fatty acids are a group of 8 different fatty acids that the body does not produce itself and everyone therefore needs a dietary supply of Omega-3. 

• Our bodies need omega-3 fatty acids, but are unable to produce them on their own. A diet rich in oily fish is considered the best way to provide omega-3 fatty acids, but omega-3 supplements are also good sources.
• Fat is a very important source of energy for our body and is essential for both the structure and function of our cells. 
• We divide fats into saturated, monounsaturated and polyunsaturated fats. Omega-3 belongs to the polyunsaturated fat group.
• We need the essential omega-6 and omega-3 fatty acids in our diet. Monounsaturated fats are also beneficial. Monounsaturated fats are found in olives, avocados and pork, for example.
• A good ratio between the omega-3 fatty acid EPA and the omega-6 fatty acid AA is important for reducing the amount of low-grade inflammation. Most people consume too much AA and too little EPA.
• Most omega-3 supplements are high in the omega-3 fatty acid DHA.
• DHA is important for brain function, but is not as involved in inflammatory reactions as EPA is.
• EPA is continuously consumed, while DHA is recycled. DHA deficiency is rare. 

What are omega-3 fatty acids?

• Omega-3 fatty acids are polyunsaturated, essential (vital) fatty acids that the body cannot make itself. They serve several important functions in the body, including being part of cell membranes, they are needed to produce certain hormone-like substances (eicosanoids, which are known for their anti-inflammatory effect) and they are important for the normal development and maintenance of vision, brain and joint functions.
• There are different types of omega-3 fatty acids. Long-chain omega-3 fatty acids are found in fish, cod liver oil and omega-3 supplements. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have been considered particularly important. . All about EPA
• Some studies suggest that DHA supplementation may have been overemphasized, as the excess EPA will eventually be converted to DHA anyway. This is called fatty acid synthesis.
• By supplementing with EPA, you get both anti-inflammatory eicosanoids and DHA.  
• A shorter omega-3 fatty acid, alpha-linolenic acid (ALA), is found in walnuts, pumpkin seeds and soybean, rapeseed and linseed oil. ALA can be converted in the body to EPA and DHA, but since this process is inefficient, it is better to consume EPA. 

How much omega-3 do you need?

According to official government recommendations, polyunsaturated fatty acids should be consumed regularly and account for 5-10% of the energy content of the diet. Of these, 1% should be omega-3 fatty acids. There are no specific numerical recommendations for the omega-3 fatty acids EPA and DHA, but there is a specific dietary recommendation for fish consumption. You should eat two to three fish meals each week, with at least 200 g of oily fish such as salmon, trout, mackerel or herring. One of the meals can be skipped if you eat mackerel in tomato, smoked salmon, caviar, anchovies or other fish toppings a few times a week.

When we look at the maximum recommended daily dose in supplements, we see that this has been increased from 3 g omega-3 to 5 g omega-3. The EU's health body EFSA advocated this many years ago. 

It is important to distinguish between recommended minimum doses and doses that take you into the optimal range. Then it may be appropriate to look at the latest rule changes and use these as a tool. Several studies also show very good results on inflammation, concentration and sleep. In these studies, participants were given supplements of between 3 and 5 g EPA. 

It's also important to remember that we are all different. Weight, exercise and diet will affect how much omega-3 you actually need. 

Sources of marine omega-3 fatty acids

The main sources of EPA and DHA are oily fish, omega-3 supplements and cod liver oil. Cod liver oil is high in DHA and is not a particularly good source of EPA. Mackerel is the type of fish that contains the most omega-3 fatty acids, but salmon, trout, herring, tuna and sardines also have a high content. Seals and krill are also sources of omega-3 fatty acids. Especially the omega-3 fatty acid DPA. In recent years, omega-3 fatty acids have also been extracted from certain types of algae, so you can now also get vegetable omega-3 supplements that are suitable for vegans and vegetarians. Algae oils do not have an optimal ratio of EPA to DHA, but are a good alternative for those who do not want oils from fish.