Due to their molecular structure, omega-3 fatty acids—together with omega-6 fatty acids—are among the polyunsaturated fatty acids. Unlike saturated fatty acids, the human body cannot produce all of them itself, so they must largely be obtained through diet. The most important omega-3 fatty acids include the essential alpha-linolenic acid (ALA) as well as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The body can produce some of the latter from ALA. However, the conversion rate of ALA to EPA and DHA is relatively low. Most studies on omega-3 fatty acids focus on DHA and EPA.
Omega-3 fatty acids perform a wide range of functions in the human body. For example, they are part of cell membranes—the outer layer of cells—and help keep them flexible. Particularly high levels of DHA are found, among other places, in the retina of the eye and in the brain. As fats, they also provide energy. They also play a role in immune defense, because the body produces signaling molecules from them that are released during inflammatory processes. These molecules, known as eicosanoids, also perform other tasks in the immune system and are important for cardiovascular function.
It has been scientifically proven that getting enough omega-3 fatty acids reduces the risk of cardiovascular disease and can, among other things, have a positive effect on high blood pressure and cholesterol levels. For a range of other conditions—such as diabetes mellitus, certain cancers, and dementia—there are indications that an adequate dietary intake of omega-3 fatty acids may have positive effects.
inne® Whole Brainne® DHA memo
*DHA contributes to the maintenance of healthy brain and vision function.
*The positive effect occurs with a daily intake of 250 mg DHA
**Contains< 0.5 g sugar per 100 g
While most animal fats, such as those in butter, contain mainly saturated fatty acids, plant-based fats are predominantly polyunsaturated fatty acids. An exception is fatty fish such as salmon, herring, or trout, which are among the main sources of omega-3 fatty acids in the human diet. They provide particularly high amounts of EPA and DHA. To meet your needs, these should be on the menu once or twice a week.
Plant sources contain only ALA, which must be converted into EPA and DHA. The main plant sources of omega-3 fatty acids are oils from flaxseed, walnuts, rapeseed, and soy, as well as chia seeds. When preparing food, however, keep in mind that many plant oils containing omega-3 fatty acids are not heat-stable and are therefore better suited for salads or dips. It’s also recommended to add them to dishes only after cooking. One exception is rapeseed oil, which can be heated. There are now also vegan dietary supplements in which EPA and DHA are derived from microalgae and offered as algae oil capsules. Like fish oil, these are intended to boost omega-3 intake when it isn’t fully covered through diet.
Some omega-3 fatty acids interact in the body with the same enzymes as certain omega-6 fatty acids. The two groups therefore compete with each other to some extent. Because of their different effects, adults are recommended a ratio of omega-6 to omega-3 fatty acids of no more than 5:1. Since most people already consume more than enough omega-6 fatty acids, another general recommendation is to focus on a higher intake of the two fatty acids DHA and EPA.
Omega-3 fatty acids during pregnancy and breastfeeding
As essential nutrients, omega-3 fatty acids are also important for the development of the embryo and baby. They are thought to particularly support the development of the eyes and brain during pregnancy. A review of 70 studies concluded that a higher intake of omega-3-rich foods during pregnancy reduced the risk of preterm birth. Whether taking additional omega-3 supplements during pregnancy has a positive effect has not yet been proven.
Omega-3 fatty acids and mood
Because omega-3 fatty acids play an important role in the brain, there are various theories linking mood and ability to concentrate with the level of omega-3 fatty acids in the body. Some studies show that adequate omega-3 intake can, in certain cases, help improve concentration and lift mood.
Pregnant and breastfeeding women should make sure they get enough omega-3 fatty acids through their diet to supply the child via the umbilical cord or breast milk. When eating ocean fish, it’s important to avoid fish that may have higher mercury levels. These include, for example, king mackerel, shark, swordfish, and rockfish, as well as tuna. For pregnant and breastfeeding women, salmon, herring, sardines, and trout are better choices.
In addition to the functions already mentioned, omega-3 fatty acids are also especially important for brain development. Between birth and the second year of life, the brain gains the most weight. But even after that, it continues to grow slowly but steadily, and a number of important brain regions mature throughout childhood and adolescence. In particular, the omega-3 fatty acid DHA appears to be important for the development of one of these brain regions: the frontal lobe near the forehead (also known as the prefrontal cortex). Among other things, it enables people to plan their actions and suppress impulsive behavior, as well as focus their attention on something.
Omega-3 fatty acids are essential for many processes in the body, including the development of the brain and eyes in babies and children, and for the cardiovascular system. There is early evidence that omega-3 supplementation could reduce the risk of dementia or have a positive effect on depression, but the data does not allow for a clear conclusion. Most people can meet their needs for these essential fatty acids through a balanced diet. Foods that provide plenty of omega-3 fatty acids include certain ocean fish, plant oils, and seeds.
