What is Omega-3?

Omega-3 fatty acids are a group of essential polyunsaturated fats that play crucial roles in the body. They are termed essential because the body cannot produce them on its own — they must be obtained through diet or supplements.

There are three main types of Omega-3 fatty acids:

• ALA (Alpha-linolenic acid) – found in plant oils.
• EPA (Eicosapentaenoic acid) – found in marine oils.
• DHA (Docosahexaenoic acid) – also found in marine oils and is particularly important for brain and eye health.

What Does Omega-3 Contain?

Omega-3 fatty acids are chains of carbon atoms with double bonds located at the third carbon from the end of the chain — hence the name "omega-3." Their structure gives them unique properties:

• Anti-inflammatory effects
• Fluidity in cell membranes
• Precursor to signaling molecules called eicosanoids

EPA and DHA are considered more biologically active than ALA, though ALA can be converted (in small amounts) to EPA and DHA in the body.

How Does Omega-3 Help the Body?

Omega-3 fatty acids contribute to health in numerous ways:

1. Heart Health

• Reduces triglycerides
• Lowers blood pressure
• Decreases risk of arrhythmias
• Prevents plaque buildup in arteries
• Improves HDL (good cholesterol)

2. Brain and Cognitive Function

• DHA is a major component of brain tissue.
• Enhances cognitive function and memory
• Reduces risk of Alzheimer’s and age-related decline
• Supports mental health; reduces symptoms of depression and anxiety

3. Inflammation and Autoimmune Diseases

• EPA and DHA reduce chronic inflammation
• Useful in conditions like rheumatoid arthritis, lupus, psoriasis, and inflammatory bowel diseases

4. Eye Health

• DHA is critical for retina development and function
• May reduce the risk of macular degeneration

5. Pregnancy and Infant Development

• Supports brain and eye development in fetuses and infants
• May improve cognitive and motor development in children

6. Skin Health

• Maintains skin hydration and elasticity
• Reduces acne and prevents premature aging

7. Joint and Bone Health

• Reduces joint pain and stiffness
• Improves bone strength by enhancing calcium absorption

What Happens in the Body When You Consume Omega-3?

Absorption & Transport

• Omega-3s are absorbed in the small intestine and incorporated into chylomicrons (fat transport molecules).
• These are then transported through the lymphatic system and bloodstream to tissues.

Cell Membrane Integration

• EPA and DHA are integrated into the phospholipid bilayer of cells, improving membrane fluidity and function.

Anti-inflammatory Response

• Omega-3s act as precursors to resolvins and protectins, compounds that resolve inflammation.
• They also compete with omega-6 fats to produce less inflammatory eicosanoids.

Gene Expression

• Omega-3s can influence gene expression related to fat metabolism, inflammation, and cell growth.

Natural Sources of Omega-3

Plant-Based Sources (High in ALA):

• Flaxseeds and flaxseed oil
• Chia Seeds
• Walnuts
• Hemp seeds
• canola Oil
• Soybeans and soybean oil

Marine Sources (High in EPA and DHA):

• Fatty fish (salmon, mackerel, sardines, anchovies, herring)
• Cod Liver Oil
• Shellfish (e.g., oysters)
• Algae oil (a vegan source of DHA/EPA)

Other Fortified Sources:

• Omega-3-enriched eggs
• Fortified dairy products
• Some plant-based milks and spreads