What are Omega-3 fatty acids?

Omega-3 fatty acids are important fats that you need to get in your diet. However, most people don't know what they are.

This article explains everything you need to know about omega-3 fatty acids, including their different types and how they work.

What are Omega-3 fatty acids?

Omega-3 fatty acids are part of the essential fatty acid family, which play important roles in the body and can provide a range of health benefits.

Since your body cannot produce enough of them itself, you have to get them through food.

The three main types are

ALA (alpha-linolenic acid),
DHA (docosahexaenoic acid) and
EPA (eicosapentaenoic acid).

ALA is mainly found in plants, while DHA and EPA are mainly found in animal foods and algae.

Common foods high in omega-3 fatty acids include fatty fish, fish oil, flaxseeds, chia seeds, flaxseed oil and walnuts.

For people who don't eat a lot of these foods, an omega-3 supplement such as fish oil or algae oil is often recommended.

Omega-3 fatty acids are a family of important fats that you need to get in your diet. The three main types are ALA, EPA and DHA.

The three types of Omega-3

There are three main types of omega-3 fatty acids - ALA, DHA and EPA.

ALA (alpha-linolenic acid)

ALA is the most abundant omega-3 fatty acid in our diet ( 3 ).

Your body uses it primarily for energy, but it can also be converted into the biologically active omega-3 forms EPA and DHA.

However, this conversion process is inefficient. Only a small percentage of ALA is converted to the active forms ( 4 , 5 , 6 ).

ALA is found in foods such as flaxseed, flaxseed oil, canola oil, chia seeds, walnuts, hemp seeds and soybeans.

EPA (eicosapentaenoic acid)

EPA is mainly found in animal products such as fatty fish and fish oil. However, some microalgae also contain EPA.

It has multiple functions in your body. Part of it can be converted into DHA.

DHA (docosahexaenoic acid)

DHA is the most important omega-3 fatty acid in your body.

It is an important structural component of the cell membranes of your brain, the retina of your eyes, and numerous other parts of the body ( 7 ).

Like EPA, it is found primarily in animal products such as fatty fish and fish oil. Meat, eggs and dairy products from grass-fed animals also tend to contain large amounts.

Vegetarians and vegans often don't get enough DHA from their diet and should therefore take microalgae supplements to ensure they get enough of these omega-3 fatty acids. ( 8 , 9 ).

The three most important omega-3 fatty acids in your diet are ALA, EPA and DHA. While the latter two are mainly found in animal foods, ALA is found in many plant foods.

The ratio of Omega-6 to Omega-3

Omega-6 fatty acids have similar important functions in the body as omega-3 fatty acids.

Both are used to produce signaling molecules called eicosanoids.

In the Western diet, the intake of omega-6 fatty acids is very high compared to omega-3 fatty acids, so that the ratio is currently heavily skewed in favor of omega-6 fatty acids ( 11 ).

Maintaining a balance between these two fats - often referred to as the Omega-6 to Omega-3 ratio.

Although there is insufficient evidence that omega-6 is harmful, most scientists agree that adequate omega-3 intake is important for health ( 12 ).

.Omega-3 and 6 fatty acids are used to make important signaling molecules called eicosanoids. A balanced intake of these fatty acids is desirable.

The effect of omega-3 fatty acids

Omega-3 fatty acids, especially DHA, are important nutrients for the normal functioning of your brain and retina. ( 7 ).

It is especially important for pregnant and breastfeeding women to get enough DHA as it can affect the development of the baby's eyes/vision and brain. ( 13 ).

In addition, adequate intake of omega-3 fatty acids can be of great health benefit for adults.

If you don't eat fish or other food sources of omega-3 fatty acids, consider taking supplements.

Omega-3 fatty acids play several important roles in your body. They are an essential part of the cell membranes of your brain and eyes.

Which form of Omega-3 in supplements is best?

Triglycerides

Triglycerides are one of the forms in which omega-3 fatty acids occur naturally in fish. Supplements containing omega-3 fatty acids in triglyceride form are typically “reconstituted” to achieve higher concentrations of EPA and DHA. This form is well absorbed by most people, but should still be taken with food.

Ethyl ester

Omega-3 fatty acids in the ethyl ester form can be highly concentrated in a dietary supplement. Many pharmaceutical omega-3 products are available in this form, as are many highly effective omega-3 dietary supplements. These products are often inexpensive, but must be taken with a fatty meal otherwise the omega-3 fatty acids may not be well absorbed.

Phospholipid

Phospholipids are one of the forms in which omega-3 fatty acids occur naturally in fish. Dietary supplements containing omega-3 fatty acids in phospholipid form are usually krill oil. They often contain a lower dose of EPA and DHA per serving than traditional fish oils. This form is well absorbed by most people, but should still be taken with food.

Is natural better?

Ethyl ester-based Omega-3 supplements are made from the original fish oil to achieve a higher concentration of EPA and DHA and remove impurities. In order to concentrate the omega-3 fatty acids, the manufacturer must separate the omega-3 fatty acids from the phospholipid or triglyceride backbone in which they naturally occur in order to add an ethyl group to the end of the now free omega-3 fatty acids to attach.

Highly concentrated triglyceride-based omega-3 supplements are also processed to concentrate the omega-3 fatty acids and remove impurities. Once the manufacturer has received the purified and concentrated omega-3 ethyl esters, they can add additional omega-3 fatty acids using a similar process as described above.