Omega Fats
The Power of Omega Fatty Acids
Omega fatty acids, commonly known as “good-fats” are a family of essential fats (3-6-7-9) that provide multiple health benefits for your heart, brain, mood, skin, eyes, joints and metabolism, during infancy, childhood, pregnancy and breast-feeding. Many health disorders have been linked to omega fatty acid deficiency ranging from heart problems, joint pain, skin outbreaks, fatigue, mood swings to fetal development anomalies and nerve dysfunction, to name a few.1
Many people are not sure how omega oils feature in their diet and in what quantities they should be consuming them. Puzzled and confused by acronyms such as PUFA, EPA, DHA and ALA which refer to these different types of fats? It’s tempting just to eat a piece of fish or spoonful of chia-seeds for vegetarians or vegans and hope for the best. Evidence collected and published by the World Health Organization (WHO), recommends that at least 0.5% of your total energy should be coming from omega-3s (this equates to 0.25g/day, or 0.3g/day in pregnancy) and 2.5% from omega-6 (1.25g/day). WHO also advises that children need between 0.5 and 1.6g of omega-3 per day, depending on their age, diet, and body weight.1,2
A recent global study revealed that people in USA, UK, Europe, the Middle-East, South-East Asia, and Africa are just not eating enough omega fats. Only 20% of Australians are eating the recommended amounts. It also showed that 80% of the world’s population has low or very low blood levels of DPA and EPA (omega-3’s). When questioned, 1 in 3 of consumers in Germany, UK and USA were unsure how much they should be consuming. Considering that many of us are not getting even the minimum levels in our diet that are deemed “essential” to health by WHO, maybe we should rethink our attitude to these fats and consider supplementing.3,4
References
① Claire Saunders (12 April 2021) Omega oils 3, 6, 7 and 9 – what’s the difference? CABI Accessed 10 August 2023 Available at https://blog.cabi.org/2017/04/12/omega-3-6-7-and-9-whats-the-difference/
② Mateos, H., Lewandowski, P. A. Vaughan, et al. 2020. Journal of Nutrigenetics and Nutrigenomics: Vol 9, Issue 1, pp. 12-27. doi: 10.1159/000445350
③ Stark, K., Van Elswyk, M., Higgins, R., Weatherford, C., Salem Jr., N. 2021. Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults., Progress in Lipid Research: Vol. 63, pp. 132-152. http://doi.org/10.1016/j.plipres.2021.05.001.
④ Bailey, R., Denby, Nigel R., Haycock, B., Sherif, K., Steinbaum, S., Von Schacky, C. 2020. Perceptions of a Healthy Diet: Insights From a 3-Country Survey., Progress in Lipid Research: Vol. 50, Issue 6, pp. 282-287. doi: 10.1097/NT.0000000000000119
Omega-3 supplement intake is recommended for prevention of Type 2 Diabetes onset and related complications 1
Reference: ① Hajianfar H, Paknahad Z, Bahonar A. The effect of omega-3 supplements on antioxidant capacity in patients with type 2 diabetes. Int J Prev Med. 2013 May;4(Suppl 2):S234-8. PMID: 23776730; PMCID: PMC3678224.
Omega-3 deficiency is common & widespread as most of the global population is deficient 2
Reference: ② Morgan Griffin R (15 July 2023). The Facts on Omega-3 Fatty Acids. WebMD Accessed 10 August 2023 Available at https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
The human body cannot produce Omega-3 fats 3
Reference: ③ Kaur N, Chugh V, Gupta AK. (21 Mar 2022) Essential fatty acids as functional components of foods- a review. J Food Sci Technol. 2022 Oct;51(10):2289-303. PMID: 25328170; PMCID: PMC4190204
What supplements go well with omega-3?
- Multivitamins
- Immune antioxidants
Reference: ① Morgan Griffin R (15 July 2023). The Facts on Omega-3 Fatty Acids. WebMD Accessed 10 August 2023 Available at https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet.
What cannot be taken with omega-3?
Reference: ② Yvette Brazia (24 May 2023). Omega-3 Facts & myths about its health benefits Medical News Today Accessed 10 August 2023 Available at https://www.medicalnewstoday.com/articles/40253
Should omega-3 supplements be taken in the morning or at night?
Reference: ③ National Institutes of Health (NIH) Office of Dietary Supplements (ODS). Fact Sheet on Omega-3 Fatty Acids Accessed 10 August 2023 Available at https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
Omega-3 and omega 3-6-9 combinations, which is better?
Tips for good health and wellbeing
- Eat 2 portions of fish per week, oily fish is best. A portion for adults is about the thickness and size of the palm of the hand or 140g in weight of fresh fish or 1 small can of tinned fish.
- Choose fish that is fresh or tinned in brine or water and avoid those tinned in oil
- Eat more oily fish and from sustainable sources like salmon, tuna, mackerel, herring, trout, sardines.
- Cook with an omega-3 rich oils e.g., walnut, flaxseed, canola, and rapeseed oils
- Take omega-3 supplements with a meal containing healthy fats or foods fried in healthy oils e.g., stir-fry, peanut butter, avocado, tofu, nuts and seeds (sesame, chia, sunflower, pumpkin)
- Limit oily fish (two portions per week) if you are pregnant or planning a baby
- Sneak more omega-3 into your diet: Rainbow salad with tuna and anchovies, Fish tacos with creamy avocado sauce, Sprinkle flax seeds or chia seeds and avocado, on a salad, Add peanut or walnut butter to your smoothie, Snack on soy-based products like edamame beans & baked tofu.
Omega-3: A buzzing trend for good health
Did you know that the 3rd of March is Global Omega-3 Day? Initiated by the Global Organization for EPA and DHA omega-3s (GOED), this is a day to focus on the importance of getting enough omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for our health. Higher levels of EPA and DHA have been associated with many positive health outcomes, including improved cognition and brain function, cardiovascular, joint, bone, muscle, anti-ageing, hair, skin, nails, eye, immune function, fetal development, infant, maternal health and so much more! Unfortunately, most individuals around the globe are not getting enough of these omega-3s to experience their health benefits.
Why do omega-3s need a special commemoration day?
- 80% of people worldwide are not getting enough EPA and DHA omega-3s (and in the US it’s higher than 95%).
- When it comes to omega-3s, EPA and DHA are most important, not just for your heart or during pregnancy, but throughout your entire life.
- The best food source of EPA+DHA omega-3s is fatty/oily fish. You can also get these nutrients from an omega-3 supplement.
- Aim for at least 500mg EPA+DHA per day. Get this from eating fatty/oily fish, eating foods fortified with EPA/DHA, and by taking an omega-3 supplement.
- Pregnant and lactating women should get at least 700mg per day of EPA+DHA, with at least 300mg of that as DHA.
- There is no concern about the safety of EPA and DHA omega-3s. Both the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) recognize that long-term intake of 5g/day of EPA+DHA is safe.
The Most Common Sources Of Omega-3s In Supplements:
- Fish oil: Fish oil is the most common source of omega-3s used in supplements. It is derived from the tissues of oily fish such as salmon, mackerel, and sardines. Fish oil supplements are rich in two important omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
- Krill oil: Krill oil is another popular source of omega-3s used in supplements. It is derived from krill, small shrimp-like crustaceans that live in the oceans. Like fish oil, krill oil supplements are rich in EPA and DHA. Krill oil is often marketed as a more sustainable and eco-friendlier source of omega-3s compared to fish oil. However, there is limited research comparing the health benefits of krill oil to fish oil.
- Algae oil: Algae oil is a vegetarian and vegan-friendly source of omega-3s. It is derived from certain types of algae that are rich in EPA and DHA.
Omega-3 supplements can be derived from various sources, including fish oil, krill oil, and algae oil. While fish oil is the most common source of omega-3s used in supplements, krill oil and algae oil are also great options. It’s important to choose supplement formulated from a high-quality sources such as Nativa Complex®.
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