Omega 3 Description

Omega 3 Health Benefits

Omega 3 Sources

How Much Omega 3

Interactions & Precautions with Omega 3

More Information on Omega 3

Omega 3 Description (top)

Omega-3 fatty acids are a special class of polyunsaturated fatty acids, that are essential in the diet as they cannot be made from other forms of fats in the body. The principle forms of Omega 3s that the body needs are alpha-linolenic acid (ALA), docosahexaneoic acid (DHA) and eicosapentoic acid (EPA). Although the body cannot make Omega 3's, it is able to convert them from one form of Omega 3 to another.

General Health benefits of Omega 3 EFAs (top)

Omega 3 EFAs are involved in many different body processes. Much research has been carried out to determine the roles they play in a whole host of different body systems. The most evidence exists for their role in maintaining cardiovascular system health, immune and nervous system health, mental function and recent evidence indicates a positive role in joint health also.

Mental function

A considerable proportion (approximately 70%) of brain matter is made from Omega 3, and studies have shown that a lack of Omega 3 may be linked to both alzheimers disease, depression and poor mental function. 

Recent studies looking at supplementation with Omega 3 in children have found marked improvements in reading age, concentration and learning ability - all of which highlights the importance of ensuring an adequate intake of omega 3 amongst all age groups.

Cardiovascular Benefits

Whilst the precise mechanisms of Omega 3 involvement in maintaining cardiovascular health is not precisely understood, there is much evidence to show that these biomolecules are essential in maintaining normal cardiovascular function.

Evidence for the beneficial effects of Omega 3s in cardiovascular health is provided by several sets of research. Omega 3 supplementation in the diet of people with high triglyceride levels results in significant lowering of triglycerides. Triglycerides are a fatty substance in the blood that could lead to heart disease if present in excessive amounts. In particular high triglyceride levels are known to thicken the blood, slowing flow. When levels are elevated, the level of HDL or 'good' cholesterol is reduced.

A large Italian study demonstrated that treatment with Omega 3 polyunsaturated fatty acids in the elderly lowered the risk of death, non fatal heart attacks and stroke. This effect became apparent after three months of treatment and lasted for the duration of the study. The positive benefits were believed to occur by stopping irregular heart beats, rather than through an improvement in cholesterol balance of LDL to HDL cholesterol, and possibly indicate the role that Omega 3 EFAs play in maintaining nervous system health.

Fish oil has been shown to reduce blood pressure in people with hypertension (otherwise referred to as high blood pressure), and can act together with aspirin to thin the blood.

Because people with diabetes are particularly susceptible to cardiovascular problems, and problems from high triglycerides a lot of research is being carried out to see if extra Omega 3 might help.

Immune support

Omega 3 has also been shown to have a role in controlling the strength and intensity of the immune response, which be particularly important to those with allergies and arthritis and possibly asthma.

Nervous function

Stress has also been shown to be related to Omega 3 and can produce a higher need for Omega 3 in the diet. Essentially, the mechanism for this increased requirement is:

• Stress
• Adrenaline release
• Increased metabolism of EPA/ DHA
• Increased body requirement for Omega 3.

A large Dutch study showed that a high dietary intake of fish rich in Omega 3 reduced development of dementia in the elderly, and showed a highly significant reduction in the development of Alzheimers.

Dietary sources of Omega 3  (top)

ALA is the parent molecule of the Omega 3 family, and is found in only in a few foods derived from plants, such as Perilla oil, flax seed, tofu, soybean, canola oil, and nuts. Dietary sources of DHA and EPA are fatty fish, which have the advantage that they do not rely on natural conversion in the body from ALA.

How much Omega 3 EFA do we need in our diet?(top)

Experts recommend we eat 2-3 servings of fatty fish per week, which corresponds to 1,250 mg EPA and DHA per day. In the US the recommended daily intake is 0.6 to 1g of Omega 3 fatty acids, in the form of EPA and DHA. In addition to this, the World Health Organisation recommends that an additional 1-2 g of Omega 3 as alpha linoleic acid (ALA) should be consumed every day for optimal health.

However, a 'normal' diet in the western world is estimated to provide only 10 - 15% of the amount of Omega 3 fatty acids that are needed. Therefore many people may decide that they need to supplement their diet with an alternative source of Omega 3's such as fish oils, Perilla oil, or flaxseed oil to achieve healthy omega 3 levels.

Interactions and Precautions with Omega 3 Supplements(top)

At the time of writing, there are no well known interactions with perilla oil or other sources of Omega 3.

However, because Omega 3 combined with Omega 6 has an important role in controlling blood thinning and blood clotting mechanisms, if you are receiving a medication such as Warfarin for blood thinning it is important to make sure your doctor is aware that you are also taking an Omega 3 supplement. You should not suddenly start or stop taking a supplement if you are taking Warfarin as your medication dosage could need changing if you were to do so, and any changes should be closely monitored. 

Sources of more information (top)

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As with all supplements, it is advisable to consult your medical practitioner for advice and guidance if you have a medical condition or are receiving a prescription medicine.