Essential Insights: What You Should Know About Omega-3 Fatty Acids

What are Omega-3 Fatty Acids (EFAs)?
Essential Fatty Acids, also known as omega-3 and omega-6 FFAs, cannot be synthesized by our bodies and must therefore come from diet.

Omega-3 fatty acids are beneficial fats found in fish, seeds and nuts; they’re widely known to provide anti-inflammatory benefits. Omega-6s can be found in vegetable oils, eggs, processed food or fried foods and tend to have negative health impacts.

Omega-6 and omega-3 fatty acids are both essential for overall body health, but too much omega-6 in your diet could have pro-inflammatory side effects; therefore, it’s essential that you consume an appropriate amount.

Omega-3’s can have an immediate impact on cell receptor functions in our cells’ membranes, helping regulate inflammation and blood clotting processes in our bodies. Omega-3s also bind with receptors to control genetic function – providing protection from certain illnesses.

There are three primary types of omega-3 fatty acids commonly seen in Western diets:
1. Eicosapentaenoic Acid (EPA), Docosahexaenoic Acid (DHA), and Alpha-linolenic Acid (ALA).

EPA and DHA can be found most commonly in fish while ALA can be found in vegetable oil, nuts, flaxseed and leafy vegetables.

Omega-3 Fatty Acid Sources
Fatty fish such as tuna, trout and salmon are an abundant source of omega-3 fatty acids – however this could present problems for vegetarians or vegans or anyone concerned with health risks related to eating too much fatty fish. Fish oil supplements may be suitable alternatives if that’s an option available to you.

Plant foods generally only contain ALA-type fatty acids; though these ALAs are essential in diet, their transformation into longer-chain omega-3 fatty acids EPA and DHA is required for tissue function.

Research has revealed that less than 0.5% of ALA converts to DHA and only 5% to EPA, leaving vegans without an effective solution for reaching essential DHA/EPA intake – until now! There is however one viable option, algae oil.

What Is Algae Oil? Algae oil is an excellent vegan source of both EPA and DHA omega-3 fatty acids, equivalent to cooked salmon in providing DHA to red blood cells and plasma. A study revealed this fact.

Researchers compared DHA levels in algae oil capsules with those obtained through cooked salmon for 32 healthy women and men aged 20 to 65 years.

Over the two-week study, plasma phospholipid DHA levels rose approximately 80% while erythrocyte DHA levels rose approximately 25%, with no significant variation between groups in terms of plasma phospholipid or erythrocyte DHA level changes.

There is no official recommended dosage of EPA and DHA; however, according to European Food Safety Authority’s EPA guidelines for adult individuals (between 250 mg to 500 mg daily), an adequate daily amount could range between 250 and 500 mg.

iwi Life algae omega 3 softgel supplements contain 250 mg combined EPA and DHA, with its source producing omega-3 in a form that offers superior absorption rates (1.7x higher absorption rate than any other source).

Omega-3 Fatty acids provide many advantages to our bodies. Here are a few benefits associated with using these essential fatty acids.
Omega 3 for Eyes
DHA plays an essential part in visual quality. Depleted levels can result in reduced visual function and vision issues could arise as a result. Omega 3 supplements for eyes occupying DHA deficiency are one possible remedy to these deficiencies.

A meta-analysis of 21 studies has demonstrated a correlation between increased omega-3 intake and lower risks of age-related macular degeneration, especially fish consumption, and lower rates of early and late macular degeneration by 13%-14% respectively. Furthermore, fish consumption was linked with significantly decreased risks for progression.

Omega 3 Fatty Acids and Depression Research has established an association between omega-3 fatty acid consumption and its consumption among 4,150 postmenopausal women, and significantly less instances of depression than among those who consumed low amounts.

A meta-analysis of studies has demonstrated the efficacy of DHA and EPA supplementation for alleviating depression symptoms.

Omega 3 Fatty Acids and Heart Disease
Evidence that omega-3 fatty acids could be helpful for cardiovascular disease was first revealed by research that indicated communities that consumed an omega 3-rich fish diet experienced less cardiovascular disease mortality rates.

There is plenty of evidence from various studies to demonstrate the efficacy of supplementing with EPA and DHA to lower cardiovascular disease events.

Hypertriglyceridemia, or high triglyceride levels, is a fairly prevalent problem in the U.S. Omega-3s have proven themselves as safe and effective solutions for managing these elevated triglyceride levels.

A review of 11 studies revealed that supplementation with algae oil could help lower cardiovascular disease risk factors.