Omega-3: Benefits, Properties and Contraindications

What are Omega 3? In short, Omega-3 are a family of essential fatty acids, they are macronutrients with a macro impact on health.
Essential because your body absolutely needs them, but cannot produce them in sufficient quantities to meet its needs. This is why it is so important to integrate them through food or, more conveniently, through natural supplements.

Discovering the Benefits of Omega-3

We are in Greenland, surrounded by glaciers and deep, cold seas. The Inuit Eskimos live here. In the 1970s, a group of researchers noticed something strange.
extraordinary: the membranes of the Inuit platelets were literally “soaked” in Omega-3. But this was just the tip of the iceberg: the discovery
More surprisingly, their risk of atherosclerosis (the buildup of plaque in the arteries that reduces their elasticity) was significantly lower than that of other populations.

Scientists linked this phenomenon to the Inuit diet (rich in fish) and its impact on blood fat levels and blood clotting. Subsequent studies have revealed the true superpower of Omega-3: once consumed, they are incorporated into the body's tissues, particularly nervous tissue, the retina, and the heart muscle, and promote well-being.

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Omega-3, the benefits for the heart

Read Omega-3 and you immediately think of heart health. After all, the most studied benefits of these essential fatty acids concern the cardiovascular system.

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Increased "good" cholesterol

Omega-3s help increase HDL cholesterol, the “good” kind.

Antithrombotic properties

Omega-3s prevent blood clots and reduce the risk of heart attack and stroke.

Antiarrhythmic effect

Omega-3s help regulate your heart rate by counteracting arrhythmias.

Anti-inflammatory action

Omega-3s can help you fight hypertension, especially during old age.

The anti-inflammatory action of Omega-3 has also been associated with positive effects against inflammatory bowel diseases (ulcerative colitis and Crohn's disease) and some autoimmune rheumatological diseases.
Furthermore, these fatty acids have been associated with the regulation of the immune response and some growth factors – with potential implications also in the control of cell proliferation and the fight against tumors.
Finally, the intake of Omega-3 has been associated with the reduction of symptoms of some neurological and psychiatric pathologies and with the prevention of one of the main causes of vision loss in old age: age-related macular degeneration.

Contraindications for Omega-3 (especially Omega-3 supplements) concern people at risk of bleeding because they take certain medications or substances, such as anticoagulants and nonsteroidal anti-inflammatory drugs (NSAIDs). In fact, these polyunsaturated fatty acids can increase the time needed for blood clotting.

Furthermore, it has not yet been determined whether people with allergies to fish or shellfish can take fish oil products, one of the main types of Omega-3 supplements.

Benefits

Omega three fatty acids: EPA, DHA and ALA

Let's start with the founder of the Omega-3 family: alpha-linolenic acid (ALA). After ingestion, this acid is converted into EPA (eicosapentaenoic acid) which in turn is transformed into DHA (docosahexaenoic acid). These are the two biologically active forms of Omega-3.
active, responsible for all the benefits we have told you about.

Unfortunately, however, the conversion of ALA to EPA and DHA is far from efficient: less than 0.1% of ALA is converted to DHA.

How to overcome this limitation? By providing our body with “ready-to-use” EPA and DHA.

What are the main types of Omega-3? What are the benefits of fatty acids

Not just Omega-3: the family of essential fatty acids is very large. Here we get to know it better by telling you all the benefits it gives us.

The fatty acids EPA and DHA

They help control blood pressure and triglyceride levels, and contribute to the proper functioning of the heart. These are the main benefits that EFSA attributes to EPA and DHA. But not only that: it also states that DHA promotes brain development, its proper functioning, and promotes healthy eyesight.

Omega-9

Among the unsaturated fats “friends of the heart and arteries” there are also Omega-9, such as oleic acid. This family of fatty acids are recognized for important benefits: they reduce the risk of cardiovascular disease and stroke because they increase “good” cholesterol and reduce “bad” cholesterol.

Omega-6 and Conjugated Linoleic Acid (CLA)

Linoleic acid (LA) is the progenitor of Omega-6 polyunsaturated fats and, just like Omega-3, is a component of cell membranes. This acid can also be found in the form of conjugated linoleic acid (CLA), a valuable substance because it fights the development of atherosclerosis, reduces body fat and regulates immune and inflammatory responses. It boasts recognized antimutagenic, anticancerogenic, antiobesogenic, antidiabetic, antihypertensive properties.

Benefits in food

Where are Omega-3 fatty acids found?

From the depths of the sea to dry land. Omega-3s can be of plant origin, such as ALA, or of marine origin, such as EPA and DHA found in saltwater fish and microalgae. From a nutritional standpoint, it is preferable to consume marine sources of Omega-3, so fish rich in Omega-3 are welcome in your diet!

Fish rich in Omega-3

Fish are our goldmine of Omega-3. We are talking, in particular, about fatty fish that swim in colder waters, such as salmon, mackerel, tuna, herring, sardines, swordfish. But also trout, carp and grey mullet are good sources of these essential fatty acids.

Then there are leaner fish, such as sea bass, cod, and tilapia, which do contain Omega-3s, but to a lesser extent.

It is important to keep in mind that the Omega-3 intake can never correspond to an absolute value, since it varies depending on the fish's diet: the EPA and DHA content of farmed fish will be, for example, higher if they feed on marine-based foods, lower if they are fed other ingredients.

Plant-based Omega-3

Micro algae and algae oil. Here are the two plant sources of the precious EPA and DHA. After all, fish rich in Omega-3 take these fatty acids by feeding on micro algae.

Other plant sources of Omega-3 are rich in alpha-linolenic acid (ALA).

Alpha-linolenic acid (ALA)

Walnuts, flaxseeds and flaxseed oil, canola oil, soybeans and soybean oil, chia seeds and green leafy vegetables. This is where you can find, in nature, the progenitor of the Omega-3 family: alpha-linolenic acid.

Alpha-linolenic acid (ALA)

Alpha-linolenic acid , the founder of the Omega-3 family, can help maintain normal blood cholesterol levels.

The human body converts it into the biologically active Omega-3s, EPA and DHA, but unfortunately the efficiency of this conversion is very low, and it is estimated that less than 0.1% of ingested ALA is converted into DHA.

Omega-3 and Omega-6 Supplements

Want to ensure you have the right balance of Omega-3, Omega-6, and Omega-9? With supplements, you can play it safe: you can easily meet your needs (even when they increase, such as during pregnancy) and fully enjoy all the benefits of these essential fatty acids.

But be careful: not all supplements are the same. To choose a quality and convenient product you have to look carefully at the label: you have to evaluate the EPA and DHA content per capsule (and not per package) and multiply this value by the number of capsules to trace the total EPA + DHA content of the package. If you divide the price of the package by the total EPA + DHA content you will be able to trace the price per 1,000 mg of Omega-3. Then compare this price with that of other products to understand which is the most convenient.

In addition to the price, it is also good to evaluate the origin of the Omega-3 present in the supplement and the quality of the product in terms of purity and freshness.

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Crustaceans and algae

Krill, a small shrimp-like crustacean that inhabits Antarctic waters, and plant sources such as the algae Schizochytrium , also contain EPA and DHA .

Oils and seeds

ALA can be found in: walnuts, flaxseeds and flaxseed oil, canola oil, soybeans and soybean oil, chia seeds, green leafy vegetables.

Supplements

Omega-3 supplements:
what are they for?

They protect the cardiovascular system .
They lower triglyceride levels in the blood .
They support the development and health of the nervous system and eyes .

We could continue this list, but here we will limit ourselves to identifying the main reasons why Omega-3 supplements are used.

More generally: supplements are an extra support for those who want to ensure a balanced diet. In fact, they help us meet the needs of EPA and DHA that, with food alone, we struggle to satisfy. Then there are special cases, such as pregnancy and breastfeeding, in which fish consumption must be limited (due to the risk of mercury contamination). Here, in moments like these, we need help to meet our need for EPA and DHA, which are also essential for the development of the fetus. We can find that help in a safe and quality Omega-3 supplement: your doctor will certainly be able to advise you best.

Find out which product is best suited to your needs!

GO TO THE QUIZ

Supplements

Omega-3 Supplements: What Are They For?

Omega-3 supplements are used mainly for 3 purposes:

protect cardiovascular health;
provide Omega-3s necessary for the development of the nervous system and eyes;
meet your daily requirement of EPA and DHA when you don't eat enough Omega-3 fish.

Studies conducted over the years have also suggested that they could be useful for combating various problems – from diabetes to depression – and there is no shortage of people who use them in the veterinary field (for example, Omega-3 is sometimes recommended for dogs).

Omega-3 Supplements

The best Omega-3 supplements

Not all supplements are the same. After all, not all Omega-3s are the same. These essential fatty acids can in fact come in different forms:

Natural triglycerides: These are the original form, the one you find in fish oil.
Phospholipids: You find them mainly in krill oil.
Ethyl esters: they are obtained from natural triglycerides by replacing the glycerol molecule with ethanol.
Re-esterified triglycerides: are the result of the reconversion of ethyl esters into triglycerides.
Free fatty acids.

All of these forms help increase EPA and DHA levels in the blood, but your body prefers triglycerides (natural or re-esterified) and free fatty acids because it can absorb them more easily - we have dedicated an in-depth article to this topic “ Omega-3 EPA and DHA more effective if in the form of triglycerides ”.

The best supplements are therefore those that contain Omega-3 in the most bioavailable (most easily absorbed) forms: triglycerides and free fatty acids.

In addition to this, it is important to focus on products with certified purity, freshness and concentration. It is like having a seal of guarantee!

A tip? Trust the certifications that follow reference standards established by the Global Organization for EPA and DHA Omega-3s (GOED). Among the most well-known laboratories are those of the International Fish Oil Standards (IFOS) analysis and certification program of Nutrasource. So you can trust the products that have GOED or IFOS certifications. They are the Michelin stars of Omega-3.

The IFOS certification assigns a star rating (maximum 5) to supplements, where each star corresponds to a specific quality:

the correspondence between the concentration of active ingredients detected and that reported on the label;
the level of oxidation, which must be less than 75% of the standard indicated by the Council for Responsible Nutrition (CRN);
the level of PCBs (industrial chemicals), which must be less than 50% of the CRN standard;
the level of dioxins (toxic substances produced by industrial processes), which must be less than 50% of the standard indicated by the World Health Organization (WHO);
the assignment of positive ratings in all the tests to which the product was subjected.

If you are looking for safe and premium quality products, you should know that our natural supplements are certified by the IFOS program which has awarded 5 stars to Omegor Vitality, VitaDHA 1000 and Meaquor 1000.

This means that Omegor is the natural supplement you can trust. Seriously.

Omega-3 Supplements

Omega-3 Rx

You may be wondering what that “RX” means. This is an important indicator because it tells you that the Omega-3 supplement you are looking at is pharmaceutical grade, meaning it meets all the standards required for medicinal use.

With Omega-3 RX we are racing in Formula 1: these supplements are in fact characterized by very high concentrations of EPA and DHA. The Omega-3 content in each capsule is almost 100%. But not only that: Omega-3 RX supplements go through a very rigorous purification process, so they are less likely to contain unwanted substances such as contaminants and toxins (such as mercury), but also the amounts of excess cholesterol and saturated fats are much lower than those of other food supplements.

Omega-3: The Daily Dose We Need

Here precision and accuracy are needed. For this reason, when we talk about Omega-3 and dosages, we rely on the LARN (levels of reference intake of nutrients and energy established by EFSA, the European Food Safety Authority) which recommend:

For adults and seniors : 250 mg of EPA+DHA per day.
For pregnant or breastfeeding women: 250 mg EPA+DHA, plus 100-200 mg DHA per day. Because in this case you need extra support.
For children aged 0 to 2 years : 250 mg of EPA+DHA, plus 100 mg of DHA per day.
For children aged 2 years and over : 250 mg of EPA+DHA per day.

As far as food supplements are concerned, EFSA has established very clear guidelines. In these tables we have collected, in addition to the benefits provided by Omega-3, the maximum levels of recommended intake.

Table 1

OMEGA-3

BENEFITS

DAILY DOSE

ALA

Maintenance of normal cholesterol levels

2g

EPA+DHA

Normal heart function

250mg

DHA

Normal development of the brain and eyes of the fetus and breastfed infants

200 mg (maternal intake)

Table 2

AGE

SEX

MAXIMUM DAILY DOSE

From 4 to 14 years old

Males and females

5 grams

From 15 years old

Females

5 grams

From 15 years old

Males

5 grams

Side effects

Omega-3 Supplements and Side Effects

Good news: Omega-3 supplements are usually very well tolerated by our body. Possible side effects - which occur more often when the supplements are of low quality - mostly include gastrointestinal symptoms such as belching, stomach pain or gastric discomfort, diarrhea or constipation.

The important thing is to keep them monitored: if the symptoms worsen or do not seem to disappear, consult your doctor.

Omega-3 and contraindications: when is it best to consult your doctor?

Omega-3s can increase blood clotting time. And this is usually a positive action for cardiovascular health. But there is a “but”. This effect, combined with the action of drugs that also affect clotting times, can become problematic.

For this reason, it is a good idea to inform your doctor about any drugs, supplements and herbal remedies you are taking, especially if you are taking:

anticoagulants;
anti-platelet agents;
beta blockers;
diuretics;
estrogen-based contraceptives;
hormone replacement therapy;
NSAIDs (nonsteroidal anti-inflammatory drugs) are used to reduce pain, inflammation and fever.

More generally, it is always a good idea to seek medical advice in the event of:

any type of allergy - it is not yet clear whether Omega-3 fish oil supplements can cause reactions if you suffer from allergies to fish and shellfish;
diabetes;
atrial fibrillation or atrial flutter (two types of arrhythmia);
liver, thyroid or pancreatic disease;
pregnancy and breastfeeding.

Be careful if you take:

Anticoagulants, antiplatelet agents, beta-blockers, diuretics, estrogen-based contraceptives, hormone replacement therapy and NSAIDs.

Be careful if:

Any type of allergy, diabetes, atrial fibrillation or atrial flutter, liver, thyroid or pancreatic disease, pregnancy and breastfeeding.

Ask the pharmacist

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Conklin SM et Al. Serum omega-3 fatty acids are associated with variation in mood, personality and behavior in hypercholesterolemic community volunteers. Psychiatry Res. 2007 Jul 30;152(1):1-10. Epub 2007 Mar 23

Drugs.com. Omega-3 Fatty Acid Capsules