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These days, you may have noticed that omega-3 fatty acids are frequently mentioned. They’re often featured on TV health programs and are quite popular on home shopping channels. Many people take omega-3 supplements simply because they’ve heard they’re good for the body, but don’t actually understand what they are—much like how we use smartphones without knowing how they work inside.
But if you think about it, that might be a bit careless. After all, our bodies can’t be replaced as easily as devices. They are one of a kind—and above all, irreplaceably important.
This raises a question: What exactly are omega-3 fatty acids, and why are they talked about as something we must consume? Some even refer to them as a cure-all, but is that really true?
This article is based on credible sources from both Korea and abroad. These sources are not from supplement companies, but from reliable institutions such as national health agencies, university hospitals, and disease associations.
What Are Omega-3 Fatty Acids?
Omega-3 fatty acids are one of the essential fats our body needs. While most fats can be synthesized by the body from other fats or food, omega-3s are an exception. These fatty acids are not naturally produced in the body, which means they must be obtained through diet—making them essential fatty acids.
Omega-3 fatty acids are a type of polyunsaturated fat and come in three main forms: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA play important roles in cell membranes and are directly involved in regulating bodily functions. ALA, on the other hand, is primarily used as an energy source, with only a small amount converted into EPA and DHA. Therefore, the key point about ALA is that although it is mostly used for energy, a small portion is eventually converted into the more functionally active EPA and DHA.
Omega-3 Fatty Acids Benefits
If you search for information about the benefits of omega-3 fatty acids on the internet, you’ll come across a variety of articles. This indicates a strong interest in omega-3s. Below is a summary of the common benefits associated with omega-3 fatty acids.
It Helps With Heart Health
One of the effective ways to prevent heart disease is by consuming foods that are low in saturated fats and rich in monounsaturated and polyunsaturated fats. Fish oil helps reduce blood lipid levels (triglycerides) and aids in preventing heart diseases such as stroke, arrhythmia, and myocardial infarction.
It Helps Regulate Blood Sugar Levels
Diabetes patients often have high triglyceride levels and low good HDL cholesterol levels. Omega-3 fatty acids help lower triglycerides, reduce apolipoprotein levels that trigger diabetes, and increase good HDL cholesterol levels. However, ALA is not effective in achieving this. Diabetic patients cannot convert ALA into EPA and DHA. Therefore, consuming fish is important.
It Improves Cholesterol Levels
People who follow a Mediterranean diet are known to have higher levels of good HDL cholesterol, which improves heart health. Studies show that Inuit Eskimos, who primarily consume fish, have high HDL cholesterol levels and low triglyceride levels, leading to a lower incidence of heart disease. Vegetables, walnuts, and plant-based oils rich in ALA also help improve cholesterol levels.
It Helps Lower Blood Pressure
High blood pressure is one of the most common adult diseases and is often referred to as the “silent killer” due to its dangerous nature. This fatty acid has a positive effect on lowering blood pressure.
It Is Effective In Alleviating The Symptoms Of Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disease that causes inflammation in the joints. Omega-3 fatty acids have an anti-inflammatory effect, which helps alleviate the symptoms of this condition.
It Is Effective In Alleviating The Symptoms Of Osteoporosis
Omega-3 fatty acids help strengthen bones by increasing calcium levels in the blood. In a study involving women over the age of 65, the group that consumed omega-3 showed less bone loss and improved bone density compared to the placebo group.
It Helps With Attention Deficit Hyperactivity Disorder (ADHD)
Children with ADHD often have low levels of EPA and DHA. Supplementing with omega-3 fatty acids can have a positive impact on improving symptoms.
It Helps In The Prevention Of Colon Cancer
It is known that Inuit Eskimos, who primarily consume fish, have a low incidence of colon cancer. Additionally, animal studies have confirmed the colon cancer prevention effects of fish oil. Consuming fish oil may help in preventing colon cancer.
It Helps Improve Skin Health
Omega-3 fatty acids can reduce sensitivity to ultraviolet rays, which may help improve skin sensitivity issues like photodermatitis.
It Helps Improve Depression And Bipolar Disorder
Omega-3 fatty acids are known to have a positive impact on the symptoms of depression and bipolar disorder.
It Is Effective In Preventing Cognitive Decline
Research has shown that increasing omega-3 fatty acid intake in patients with Alzheimer’s or dementia can alleviate symptoms, while reducing intake can worsen the symptoms.
It Helps Prevent Vision Decline Due To Aging
DHA is an effective component in slowing the natural decline in vision that occurs with age. It is especially important to be mindful of this after the age of 40.
It Helps With Child Development
The U.S. National Institutes of Health recommends omega-3 fatty acids for pregnant or breastfeeding women because they positively impact child development.
In addition, omega-3 fatty acids are known to be effective in treating various diseases such as systemic lupus erythematosus, menstrual pain, breast cancer, prostate cancer, and inflammatory bowel disease.
Foods Rich In Omega-3 Fatty Acids
While we know it’s important to consume essential fatty acids through food, you may be wondering what foods contain these fatty acids. There’s no need to worry, as omega-3 fatty acids are found in various foods that are easily accessible and commonly found in our daily lives.
Omega-3 fatty acids can be broadly categorized into two types. The first is foods that provide direct EPA and DHA, and the second is foods that contain ALA. To make it easier to remember, the first type comes from seafood, and the second type comes from vegetables and seeds.
Seafood rich in EPA and DHA includes salmon, tuna, sardines, anchovies, mackerel, herring, trout, krill, seaweed, and more. These are foods we can easily find.
On the other hand, foods high in ALA include walnuts (oil), flaxseeds (oil), canola oil, soybeans (oil), perilla oil, pumpkin seeds (oil), purslane, and various leafy vegetables. These are also foods we frequently consume. Therefore, we can say there’s no need to be overly concerned about getting omega-3 fatty acids.
However, it’s important to note that not all the ALA we consume is converted into EPA and DHA. In reality, the amount of ALA converted to EPA and DHA is very small, and the conversion rate can vary from person to person. In certain cases, this conversion may not happen at all. For example, even if you consume a lot of perilla oil, which contains ALA, it may not be converted into sufficient EPA and DHA.
Wait a Moment!
Did you know that among essential fatty acids, there’s another one with a similar name to omega-3 called omega-6? Both are essential for our body, but they work in different ways. Omega-3 reduces inflammation, while omega-6 promotes inflammation. Therefore, these two fatty acids work in balance with each other.
Some people might say omega-3 is the “good” fatty acid and omega-6 is the “bad” fatty acid, but that’s not entirely accurate. Omega-3 and omega-6 maintain a balanced relationship in the body, ensuring proper function. So, it’s important for us to understand the nature of both fatty acids and maintain a balanced diet. Omega-6 is abundant in vegetables and plant-based oils, so we don’t need to worry too much about it.
However, there is a concern. The issue arises when the ratio of omega-3 to omega-6 is disrupted. Excessive omega-6 intake can weaken the immune system, leading to inflammation.
This is why omega-3 intake is especially important. Omega-6 is found in many of the foods we eat regularly, making it harder to control its intake, while omega-3 can be relatively lacking. In fact, many critiques of the typical American diet point out that the ratio of omega-6 to omega-3 is excessively high.
In the U.S., fish intake is low, and red meat consumption is high, but vegetables are also commonly eaten. Although vegetables contain omega-6, the ALA (alpha-linolenic acid) in them doesn’t convert into EPA and DHA efficiently or much at all. As a result, in a diet that consumes more vegetables and less fish, it’s difficult to lower the omega-6 ratio.
For this reason, experts recommend increasing the omega-3 ratio to balance it. One study indicates that in the typical American diet, omega-6 is 14 to 25 times more prevalent than omega-3. This imbalance can weaken the immune system, making the body more vulnerable to infections.
Therefore, experts recommend a Mediterranean diet with a balanced ratio of omega-3 and omega-6. People in Mediterranean regions follow this diet, which contributes to a lower incidence of heart disease. This diet is centered on foods rich in omega-3 fatty acids, and the ideal omega-3 to omega-6 intake ratio is recommended to be between 1:1 and 1:4.
How to Consume
Consume Through Food
Experts recommend getting omega-3 fatty acids from whole foods like fish, vegetables, and plant-based oils, rather than from extracts, as it’s more effective for the body. According to the U.S. National Institutes of Health guidelines, it’s advisable to consume about 8 ounces (approximately 230g) of seafood per week. The American Heart Association also recommends eating seafood at least twice a week, with about 3.5 ounces (approximately 100g) per serving. However, seafood contaminated with heavy metals should be avoided.
Take As a Supplement
Various omega-3 supplements are available on the market, most commonly in capsule form. The important thing to consider is not the total amount in each capsule, but the content of EPA and DHA. Generally, one fish oil capsule contains 180mg of EPA and 120mg of DHA. Choose products from trusted brands and follow the instructions on the product label. Typically, a dosage of 1g (3 capsules) per day is recommended. For reference, 1g of fish oil contains about 9 kcal.
Side Effects and Precautions
Although this fatty acid is beneficial, it is not without precautions. Especially if you are taking medications for a certain condition, there could be issues caused by interactions. Therefore, experts recommend that anyone taking medication, or women who are pregnant or breastfeeding, should consult a doctor.
Here are some precautions provided by reliable institutions like Harvard Medical School, the National Institutes of Health, and the American Heart Association:
- People who frequently bruise or have bleeding disorders, or those taking blood thinners, should be cautious. Excessive intake of omega-3 fatty acids can increase the risk of bleeding, even in healthy individuals. Excessive consumption can lead to side effects, and taking more than 3g per day may increase bleeding risk, so caution is necessary.
- People with diabetes or schizophrenia may have reduced ability to convert ALA to EPA and DHA. Specifically, individuals with type 2 diabetes should consult a doctor before taking fish oil, as it may cause a sharp rise in fasting blood sugar.
- People who have had organ transplants or are taking immunosuppressants like cyclosporine should consult a doctor before using omega-3 supplements.
- Those using psoriasis medications or topical steroids should be cautious, as symptoms may worsen.
- Fish oil may cause digestive discomfort such as burping, bloating, diarrhea, or gas. These symptoms typically resolve over time.
- These situations can vary depending on individual health conditions. It would be unfortunate if the food intended to improve your health causes harm instead. Therefore, experts recommend consulting with a doctor before starting supplementation.
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