Benefits of Omega-3 Fatty Acids: What Does the Latest Research Indicate?

Benefits of Omega-3 Fatty Acids: What Does the Latest Research Indicate?


 

 Omega-3 fatty acids fall under the category of polyunsaturated fats. Polyunsaturated means it remains liquid at room temperature. These fats are primarily marine and plant-based. On the other hand, the saturated fats are solid at room temperature, primarily coming from an animal source.

There are 3 types of omega-3 fatty acids: Alpha-lenoic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). Out of these, ALA is an essential nutrient, which must be taken from the diet. ALA then breaks down into EPA and DHA. However, this conversion rate is quite low and therefore, it is recommended to incorporate EPA and DHA from diet and supplements.

 

To be discussed in this article:

  • Benefits of omega-3 fatty acids in heart health

  • Benefits of omega-3 fatty acids in brain health

  • Benefits of omega-3 fatty acids in eye health

  • Benefits of omega-3 fatty acids in prenatal health 

  • How to get the adequate amounts of omega-3 fatty acids

 

Benefits of Omega-3 Fatty Acid in Heart Health:

Regular intake of omega-3 fatty acids is directly linked with significant reduction in coronary heart disease and sudden cardiac arrest. It also helps lower triglyceride levels by maintaining healthy blood vessels with adequate blood pressure control. 

  • A Study of Cardiovascular Events in Diabetes: 1 gram per day of omega-3 fatty acids lead to a 18% reduction in risk of heart-related deaths.
  • Reduction of Cardiovascular Events with EPA- Intervention Trial: 4 gram per day of EPA combined with statin medication lead to a 25% decrease of cardiac-related events. 
  • Vitamin D and Omega-3 Trial: 1 gram per day of omega-3 fatty acid supplement reduced the risk of heart attacks by 28%.

 

Benefits of Omega-3 Fatty Acids in Brain Health:

DHA is found in a high concentration in brain tissue. Adequate omega-3 fatty acid supplement improves cognition and memory and reduces cognitive decline with increasing age. There is a growing body of research in psychology that supports the benefits of omega-3s in mental health conditions like Attention-Deficit Hyperactive Disorder (ADHD), Major Depressive Disorder (MDD), Bipolar Disorder, Schizophrenia and Anxiety Disorders. 

  • International Society for Nutritional Psychiatry Research: Omega-3 fatty acids can be combined with the regular medical treatment of MDD, as they have been proven to be both safe and effective in reducing the severity of MDD when taken with regular antidepressants. The most effective EPA to DHA ratio in this case is >2:1
  • Use of Omega-3s in traumatic brain injury: single dose of 3000mg of EPA+DHA given 3 times a day for the first week, for a maximum of 9000mg per day. For the second week, one dose 2 times per day for a maximum of 6000mg per day. Beyond that, one dose daily for maintenance, for a maximum of 3000mg per day. 

 

Benefits of Omega-3 Fatty Acids in Eye Health:

 Just like in the brain, DHA is highly concentrated in the eye tissue, especially in the retina. DHA plays a critical role in the development of eyes during pregnancy. Deficiency of omega-3s can be associated with dry eyes, and age-related vision problems, called macular degeneration.

 

Benefits of Omega-3 Fatty Acids in Prenatal Health:

Omega-3 fatty acids play a vital role in the development of a fetus brain and eyes. Brain development is linked with an increase in functionality of the brain parts that are involved in handling attention and physical movements. The development of the eyes is linked with an increase in visual acuity and increased functionality of photo-receptors, or the ability to see in minimal light and differentiate between specific colours. 

  • American Academy of Pediatrics: Omega-3 supplement should begin while the mother is pregnant and should continue for the child's first 2 years of life (1000 days) as the effects of omega-3s are crucial for the neurodevelopment and long-term mental health of the child. 
  • Effects of Omega-3 fatty acid on pregnancy: A study has shown that an adequate omega-3 fatty acid supplement in pregnancy leads to a massive 42% risk reduction of preterm birth before 34 weeks, 11% risk reduction of preterm birth before 37 weeks and a 10% risk reduction of a baby born with low birth weight (less than 5.5lbs).

 

How to Get the "Super Nutrient" Omega-3 Fatty Acids:

While the daily recommendation is 250mg of EPA+DHA, new research is beginning to show that we might need more than that. It has been concluded that while the general population is taking adequate amounts of ALA in their diets, the level of EPA and DHA is very, very low (the good stuff that we actually need!).

  • Start with knowing your needs of omega-3s: A simple blood test can be easily carried out at home, similar to diabetics checking blood sugar levels at home on a strip. This sample can then be sent to the lab to measure the level of omega-3 fatty acids in your body: low level corresponds to anything below 4%, intermediate is between 4-8%, and a desirable level of omega-3s should be between 8-12%.
  • 8 ounces of seafood per week (2-3 servings per week) provides an average of 250mg EPA+DHA per day. Include fatty fish like salmon and herring.
  • When you are grocery shopping, look for food items that are especially fortified with omega-3 fatty acids.
  • Omega-3 fatty acid supplements: fish oil gels, flavoured gummies, liquid syrup, like cod liver oil, that can be given to children. Check the supplement label for the serving size and the amount of EPA+DHA present (listed separately). As a general rule, the sum of EPA+DHA should equal to at least 900mg.
  • Options of vegetarians/vegans: marine microalgae, chia seeds, flax seeds, walnuts, soy beans are some of the options. 
It is best to take omega-3 fatty acids from multiple resources for a more balanced nutrition. 

 

Omega-3 fatty acids sit at the top of the list of those nutrients that have gained immense popularity in recent times and rightfully so, as more emerging research data support the benefits on fetus development, heart health, brain health and eye health, covering all age groups of the population, beginning from pregnancy. What is your requirement of omega-3 fatty acid intake? And how do you make sure you are getting enough of that good stuff? Leave your comments below and let me know!


References:

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