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Omega-3 fatty acids are essential components of a healthy diet, playing a crucial role in various physiological functions and disease prevention. The modern Western diet, however, is often deficient in omega-3 fatty acids, with an imbalanced ratio of omega-6 to omega-3 fatty acids, which can contribute to various issues regarding health and performance (Ref). In this article we will cover everything you need to know about Omega 3 fatty acids.
Fatty acids are carboxylic acids with long hydrocarbon chains that play crucial roles in the human body. Fatty acids can be classified in many ways as detailed below.
Saturated fats are characterised by their chemical structure, which has no double bonds between carbon atoms Ref. This structure makes them solid at room temperature. They are primarily found in animal-based foods such as meat, dairy products, and some tropical oils like coconut oil.
Unsaturated fats are generally considered healthier than saturated fats. They are liquid at room temperature and can be further divided into two categories:
These fats have one double bond in their carbon chain (Ref). They are found in foods like olive oil, canola oil, avocados, and various nuts (Ref).
Polyunsaturated fats have two or more double bonds in their carbon chain. They are found in foods such as sunflower oil, corn oil, soybean oil, fatty fish, and some nuts and seeds. These fats are essential for normal body functions, as the body cannot produce them on its own. Polyunsaturated fats include omega-3 and omega-6 fatty acids, both of which offer health benefits.
Omega fatty acids are a specific type of polyunsaturated fatty acids that play important roles in human physiology. They are characterised by the position of their first double bond, which occurs in three carbon atoms from the methyl (omega) end of the molecule.
ALA, EPA, and DHA are the three main types of omega-3 fatty acids important for human physiology:
Omega-3 fatty acids are integral components of cell membranes, particularly in the brain and eyes, and play key roles in reducing inflammation, supporting cardiovascular health, and promoting cognitive function. While both omega-3 and omega-6 fatty acids are essential for human health, they have different effects on the body.
Omega-3s are primarily anti-inflammatory, whereas omega-6s can promote inflammation when consumed in excess. The modern Western diet often contains an imbalanced ratio of omega-6 to omega-3, which may contribute to chronic inflammation and various health issues. Omega-3s are found in fatty fish, flaxseeds, and walnuts, while omega-6s are abundant in vegetable oils and processed foods. Achieving a balanced intake of these fatty acids is crucial for optimal health but can be challenging to balance correctly friom diet alone. This is where smart supplementation may be of benefit.
Omega-3 fatty acids play crucial roles in the human body, offering numerous health benefits.
Consuming enough Omega-3s can be difficult. It isn’t impossible though. Here are some of the main sources to look out for:
There hasn't been a nutrient reference value (NRV) established in the UK for omega 3, but the standard NHS recommendation is two portions of oily fish a week. However, this a very generic recommendation and numerous factors as we have outlined in this article can increase a persons requirement. Some research suggests that 2400mg a day of total fish oil with around 500mg of EPA and 250mg DHA is a good figure to follow (Ref, Ref, Ref)
The MARCHON Omega 3 Fish Oil provides 3000mg of fish oil per serving with 570mg EPA, 360mg DHA and 9mg Vitamin E. The MARCHON Omega 3 is derived from wild fish caught in Friends of the Sea®️certified sustainable fishing areas in Peru, Chile and Morocco. The principles species are anchovy, sardines and mackerel. These have some of the lowest lead and mercury levels in commercial fish and shellfish. It undergoes molecular distillation for maximum purity by our GOED certified manufacturer (Global Organisation for EPA and DHA). It has an extremely low TOTOX level and is regularly tested for lead, cadmium and mercury levels to provide exceptional purity, potency, and sustainability.
Omega-3 fatty acids are essential for numerous physiological functions and offer significant health benefits, but they are often lacking in modern diets due to an imbalance between omega-6 and omega-3 fatty acids. This comprehensive overview underscores the importance of including sufficient omega-3s in the diet for optimal health and suggests supplementation such as our high quality Omega 3 Fish Oil as a practical solution for meeting daily requirements.
The recommended daily intake of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), for general cardiovascular health is approximately 400 to 500 mg per day. This can be achieved through dietary sources such as oily fish or supplements. A higher intake of about 1 gram per day of EPA and DHA is recommended for those with documented cardiovascular disease (Ref). This amount is not set in stone as various factors such as dietary intake, exercise and environmental factors may increase your requirement.
There are many signs and symptoms of omega deficiency. Here are some of the more common ones.
You can get test your levels of omega 3 and the omega 3:6 ratio using a company such as Thriva or Medichecks.
Omega-3 supplements have been studied for their potential role in weight loss, but the evidence remains inconclusive. While some studies suggest possible benefits, others do not find significant effects. Some studies indicate that omega-3 supplementation may aid weight loss, particularly in women and when combined with a very low energy diet (VLED) Ref Ref. In one study, women taking omega-3 supplements experienced a greater percentage decrease in weight and BMI compared to those taking a placebo (Ref). Omega-3 supplementation has been associated with a reduction in abdominal fat mass and percentage in overweight or obese individuals on a weight loss diet Ref. A meta-analysis found that fish or fish oil intake resulted in a small reduction in body weight and waist circumference compared to controls (Ref), but most studies including systematic reviews and meta-analyses, report no significant effect of omega-3 supplements on weight loss or body fat mass in humans (Ref Ref Ref).
Yes you absolutely can with 2-3 servings of oily fish per week providing the recommended daily amount of EPA and DHA for most people. However, issues arise when you do not like oily fish, exercise alot and / or have a high intake of omega 6 meaning that your requirements may be elevated beyond this. The conversion of ALA (plant source of omega 3) is poor so oily fish is the primary source. Getting enough then becomes a matter of practicality and budget (as oily fish can be expensive). A supplement may then be a beneficial option.
The food that contain the highest amounts of omega 3’s are oily fish such as herring, salmon, sardines, mackerel and anchovies. Plant based sources of omega 3’s are walnuts and hemp seeds. Omega 3 enriched eggs can also be a source.
