A Deep Dive into Omega 3: EPA, DHA & The Latest Research
Omega 3 is an ‘Essential Fatty Acid’ and a topic that frequently appears in health news. The primary food source of Omega 3 is oily fish such as mackerel and sardines. However, fish consumption has generally declined, leading many to look for alternatives or supplements.
The health benefits of oily fish can be mainly attributed to its fatty acid content. There are 2 main types of fatty acid we are concerned with here: Omega 3 and Omega 6. When we ingest Omega 3, our body breaks it down into two crucial components:
- EPA (Eicosapentaenoic acid)
- DHA (Docosahexaenoic acid)
These are the components our body uses for many essential activities such as the maintenance of eye health, cell membrane integrity, skin health, joint mobility, and normal liver function.
Why Omega 3 is Vital
It is now evident that all aspects of our health are influenced by our intake of these precious nutrients, whatever our age. That is why they are often added to baby foods and why health guidelines recommend eating oily fish at least twice a week.
The predominant health benefits associated with good levels of Omega 3 include:
- Cardiovascular health
- Joint health
- Eye health (vision)
- Cognitive function (brain health)
Fish Oil vs. Liver Oil
Fish oil supplements are either made from fish livers (like Cod Liver Oil) or from the body of the fish.
- Fish Liver Oils: High in Vitamins A and D.
- Fish Body Oils: Lower in Vitamins A and D, but typically higher in EPA/DHA relative to volume without the risk of excessive Vitamin A intake (which is important for pregnant women to monitor).
Proven Health Claims
Research supports several key health claims for Omega 3 (EPA/DHA), provided daily intake is sufficient (typically around 250 mg):
- Maintenance of normal brain function
- Maintenance of normal vision
- Maintenance of normal cardiac function
- Maintenance of normal blood pressure
- Maintenance of normal fasting blood triglyceride levels
Vegetarian & Vegan Options
For those who do not eat fish, flaxseed oil is a common source, rich in ALA (alpha-linolenic acid). However, the conversion of ALA to the active EPA and DHA in the body can be inefficient. Algae-based supplements are an excellent direct source of EPA and DHA for vegans, as algae is where fish get their Omega 3 from in the first place.
The Omega 6 and Omega 3 Balance
The human body needs a suitable ratio between Omega 6 and Omega 3. Modern diets rich in vegetable oils and grains tend to be very high in Omega 6, skewing this balance and potentially promoting inflammation. Increasing Omega 3 intake helps regain a beneficial balance.
The Better Health Beat Team