What is omega 3?

Omega 3, or omega-3 fatty acids, are polyunsaturated fatty acids and are enormously important for us humans. They are considered good fats because they have a positive effect on health. However, these nutrients cannot be produced by our body itself, so intake through food is essential.

Effect and benefits

Omega 3 fulfills many important functions. It is part of the cells and is also involved in hormone production. In connection with fatty acids, you often read that they are good for the heart. In fact, they help us maintain normal heart function. They also support proper brain function. But that is not all: omega 3 can contribute to vision, strengthen the immune system and have anti-inflammatory effects.

The most important omega-3 fatty acids

Of the various fatty acids, three are particularly important: ALA, DHA and EPA. Written out, these abbreviations mean alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. For clarity, we will stick with the abbreviations.

ALA

ALA is found mainly in plant oils. The other two fatty acids, EPA and DHA, can be formed from it. ALA is therefore the essential fatty acid. Among other things, it can contribute to maintaining healthy blood values in relation to cholesterol.

DHA

DHA is found mainly in fatty fish such as salmon, sardines and mackerel. This fatty acid supports the body in normal vision as well as functioning heart and brain function.

DHA also acts as an important component of cell walls.

EPA

EPA is also found mainly in fish and seafood. It is particularly relevant for anti-inflammatory processes. It initiates these and eventually brings them back down.

Omega-3 fatty acids in foods

To cover the important need for fatty acids in the body, foods rich in exactly these fatty acids should be consumed. The main source of omega-3 fatty acids is mainly fish such as salmon, herring, mackerel, sardines and tuna. However, not everyone is a passionate fish eater, and many people completely avoid animal products and follow a vegan diet.
The fatty acids are also found in many plant foods such as flaxseed, chia seeds, soybeans and walnuts. Algae and avocados are also important omega-3 sources.
Cold-pressed edible oils such as flaxseed oil, rapeseed oil, walnut oil and hemp oil are particularly known for their high content of omega-3 fatty acids.

The right dosage

To support the body as well as possible, it is very important to consume enough omega-3 fatty acids. The daily requirement can be covered with the help of various foods. If this is not possible due to a particular diet, it can be useful to take dietary supplements as well.

However, you should not only make sure you consume enough fatty acids, but also avoid overdosing them. Therefore, always pay attention to the recommended intake amount.

In the event of overdose, the following side effects may occur:

• increased cholesterol levels
• nausea
• vomiting
• weakened immune system
• cardiac arrhythmias

Symptoms of deficiency

A deficiency of omega-3 fatty acids in the body can lead to various symptoms. This deficiency results from insufficient intake of these fatty acids, for example due to a one-sided diet. Symptoms of deficiency include:

• exhaustion
• dry skin
• restlessness
• lack of concentration
• problems with skin & hair
• reduced vision

Omega 3 in dietary supplements

Covering the need for fatty acids is essential for many processes in our body. If it is not possible to cover the need with food, dietary supplements are an option. These are usually available in the form of oils and capsules. Especially if you eat a vegan diet, these preparations can help you reach the recommended daily dose. In this way, you support your body in all the processes in which omega 3 is involved.

Omega 3 and omega 6

The relationship between omega-3 and omega-6 fatty acids plays a decisive role. The right balance between the two is relevant. If you consume too many omega-6 fatty acids, the body can no longer absorb omega 3. In the worst case, an imbalance can promote diseases.