Omega-3 deficiency - No need to be afraid of fats
Omega-3 fatty acids keep our bodies in good shape. No wonder that a deficiency can become apparent in many different ways.
Omega 3 fatty acids are essential fats. No other nutrient has experienced a comparable paradigm shift in nutritional science. For a long time all fats had a bad image, but nutritionists today stress the incredible health value of omega 3 fatty acids for humans. They play a central role in our diet and have a significant impact on our health. These essential fatty acids are now known for their importance to the heart, eyes, brain and mind and must be supplied via food or dietary supplements. But how much omega 3 should you consume every day and what specific benefits can be derived from omega 3? BIOGENA highlights the recommended daily requirement for omega 3 fatty acids and explains the positive effects on the human body, which have now been proven by numerous scientific studies.
Definition: What are omega 6 and omega 3 fatty acids?
Omega 3 fatty acids are a group of polyunsaturated fatty acids that are essential for the human body. This means that they cannot be produced by the body itself and must therefore be absorbed through food. Omega 3 fatty acids are best known for their health-promoting properties, especially for the cardiovascular system, the brain, the eyes, the mind and for overall well-being.
Difference from omega 6 fatty acids
Omega 3 and omega 6 fatty acids are both essential polyunsaturated fatty acids that are vital for the human body. While Omega 6 fatty acids are found in many vegetable oils and animal products such as eggs, milk and meat, only a few selected foods supply sufficient amounts of omega 3 fatty acids. In western industrialised nations, foods that are rich in omega 3 do not feature in the diet enough, which is why the food intake recommendations are usually not reached. Omega 3 fatty acids can be supplemented with high-dose nutritional supplements such as capsules or oils.
Short-chain and long-chain omega 3 fatty acids
Omega 3 fatty acids can be divided into two main groups: Short-chain and long-chain omega 3 fatty acids. This distinction is based on the length of the carbon chain and the number of double bonds. Both types are important for the body, but play different roles and come from different food sources.
Short-chain omega 3 fatty acids |
Long-chain omega 3 fatty acids |
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Alpha-linoleic acid (ALA) is the primary short-chain omega 3 fatty acid. The main sources of ALA are vegetable oils such as linseed oil, chia oil, hemp oil, walnut oil and green leafy vegetables. |
Long-chain omega 3 fatty acids include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are predominantly found in fatty fish such as salmon, mackerel and sardines, as well as in algae. |
The human body can convert alpha-linoleic acid (ALA) to a limited extent into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but this conversion rate is often inefficient and can be influenced by various factors such as nutrition and individual metabolism. Due to limited conversion, including direct sources of EPA and DHA in the diet is recommended to ensure that the body receives enough of these important fatty acids.
DHA or EPA: Commonalities and differences
DHA and EPA are polyunsaturated fatty acids belonging to the omega-3 family. Long before birth and well into old age, DHA and EPA play a crucial role in our vitality. They support a normal heart function and contribute to the maintenance of normal blood pressure and healthy triglyceride levels. DHA also helps maintain normal vision and brain function. Even in the womb and during lactation, babies benefit from the good DHA supplies of the mother, since this supports the normal brain and eye development of the foetus and the unweaned child.
DHA - docosahexaenoic acid |
EPA – eicosapentaenoic acid |
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The main effect of DHA is an increase in the fluidity and permeability of the membranes. |
The omega-3 fatty acid EPA has the vital property of influencing the formation of anti-inflammatory substances. |
Occurrence of omega 3 in food
Animal foods with omega 3 fatty acids
In our diet, we find DHA and EPA particularly abundantly in fatty fish such as salmon, tuna, herring, mackerel and sardine.These rich omega 3 fatty acids, in the form of EPA, DHA and ALA, are found in their cell membranes and fatty tissue. This is because they eat special microalgae and tiny crabs. Due to the high Omega-3 content, the cellular membranes of the animals remain flexible at low temperatures.
Plant-based foods with omega 3 fatty acids
Herbal sources of DHA and EPA are microalgae such as Schizochytrium sp. Enriched as algae oil capsules, they are a herbal alternative for vegetarians, vegans and people with fish aversion.
Omega 3 effect: Healthy body and strong mind
Omega 3 fatty acids keep a lot of things in our body in perfect condition. They not only serve as cell components and act as hormone precursors, our brain also consists to a large extent of omega 3 fatty acids, especially from DHA. This makes these fats a “favourite meal” for babies in the womb, whose brain and eye development is supported by a good supply of maternal omega 3. However, omega 3 fatty acids are also a good nutrient source for adults too. Thus, a good supply of EPA and DHA supports the function of the heart as well as the maintenance of normal blood pressure and blood lipid values. In addition, Omega-3- fatty acids literally help us stay focused: 250mg DHA daily can help maintain vision. But sleep quality, stress levels and well-being are also linked to our omega 3 supply, as the BIOGENA Good Health Study shows.
Omega 3 fatty acids and their effect on the heart
As a supplier of oxygen and nutrients to all the organs, our heart plays a central role. Blood is moved through our body according to the principle of a displacement pump, in which the heart sucks the blood out of the vessels in a valve-controlled manner and expels it through other vessels. In this way, nutrients reach where they are needed. No-one can live without a heart.
You can support the proper function of this central powerhouse of life with the right diet.
- The omega 3 fatty acids DHA and EPA support the function of the heart (0.25g/day).
- DHA and EPA contribute to the maintenance of normal blood pressure (3 g/day).
- DHA and EPA contribute to the maintenance of normal blood lipid levels. (Cholesterol levels are also associated with this.)
Omega 3 fatty acids and their impact on vision
Computer work, artificial light, long working hours, high consumption of screen media: these days our eyes are subjected to a great deal of stress. But in addition to eye exercises, breaks and suitable sun protection for the eyes, there are also other options for doing something to help our important sensory organ. A daily intake of 250 mg DHA results in a positive effect for the eyes, because DHA contributes to maintaining good vision.
Omega 3 fatty acids and their effect on the brain
No other nutrient has experienced a comparable degree of interest in nutritional science. For a long time all fats had a bad image, but nutritionists today stress the incredible health value of omega 3 fatty acids for humans. Especially in our modern and fast-paced world when stress and mental strains affect the well-being and quality of life of many people, omega 3 fatty acids seem to be the perfect solution.
Omega 3 fatty acids to protect against stress
Everyone knows it and many complain about it: Stress is a word that is used a lot in our modern society. However, you don’t have to simply accept stress. There are many ways and strategies to help us deal with this adversity better. These include omega 3 fatty acids, which have been being closely observed by nutritional and stress researchers for some time
now. And rightly so, as the data from the BIOGENA Good Health Study proves once again. For example, in the group of over 50-year-olds, an optimal omega 3 supply (Omega-3 index of 10%) was associated with a considerable reduction in stress levels and the risk of depression.
GOOD TO KNOW!
With an optimal omega-3 index (10%)
- 25.2% better stress protection
- 9.8% less depression
Omega 3 fatty acids for inner strength and psychological resilience
Everyone suffers some form of stress. But not everyone handles it equally well. Resilient people are people who are particularly resistant to stress, who refuse to be browbeaten and who even grow in difficult situations. The fact that an optimal omega 3 supply strengthens internal stress defences is also underlined by the data from the Good Health Study. For example, optimally treated study participants (omega 3 index of 10%) had a 4.1% better resilience than those who had a deficiency.
GOOD TO KNOW!
With an optimal omega 3 index (10%)
- 4.1% better resilience
Omega 3 fatty acids improve sleep
“As you make your bed so you must lie on it” is an old saying. A good omega 3 “pillow” appears particularly comfortable in this case, as suggested by the Good Health Study. The data analysis showed that the sleep quality of the study participants with a high omega 3 index (10%) was better and they felt more rested.
GOOD TO KNOW!
With an optimal omega 3 index (10%)
- 3.7% better quality of sleep
- 6% more refreshed through good sleep
Omega-3: Balm for well-being
Omega 3 fatty acids play an important role in the development, functioning and aging of our brains. Good brain functions help us to maintain a clear, active mind. An omega 3 deficit, on the other hand, can be associated with an increased risk of certain psychiatric disorders such as depression. In reference to this, the Good Health Study investigated a possible connection between the level of omega 3 and mental well-being. It turns out that a higher omega 3 index (10%) resulted in a 4.1% higher level of mental well-being and the associated higher quality of life.
GOOD TO KNOW!
With an optimal omega 3 index (10%)
- 4.1% better psychological well-being
Omega 3 daily requirement – how much omega 3 per day?
Unlike saturated fatty acids, omega 3 fatty acids cannot be produced by our body. That is why we depend on an adequate supply from elsewhere, i.e. via our diet. Experts assume that the need for EPA and DHA is between 100 and 200 mg (minimum supply) and between 300 and 400 mg (preferred supply) per day. Under certain circumstances (e.g. pregnancy, breastfeeding), even higher quantities of these essential fats can be recommended. Doses of 3.5 g/day are recommended for therapeutic use. An optimal omega 3 status (≥10%) is an important preventive measure in the context of holistic health care.
Omega 3 deficiency
Omega 3 fatty acids – everyone needs them, hardly anyone has enough. The BIOGENA Good Health Study once again brings this to our attention, because the supply situation of the 1377 Austrian participants was poor in most cases.
- 88 out of 100 were not optimally supplied (omega 3 index < 8%)
- Vegans have the poorest supply (average omega 3 index of 4.4%)
You can find out all about the symptoms and causes of an omega 3 deficiency, how to find a deficiency and how to deal with it in our blog post on the topic:
Omega 3 fatty acids during pregnancy, breastfeeding and growth
An increased need for DHA is found during pregnancy and lactation. Many gynaecologists therefore recommend an additional intake of omega 3 fatty acids. If the mother takes adequate supplements during pregnancy and lactation this has a positive effect on the development of the visual acuity of the child and the development of its brain.
Since many women develop a dislike of certain foods or odours during pregnancy, they often tend to rely on dietary supplements during this period. There is an increased need for different micronutrients in the different phases of pregnancy. Ideally, the supplements taken should be combined in such a way that supply and growth can be supported in the best possible way.
Frequently asked questions about omega 3 fatty acids:
Further reading:
Cholewski, M. et al. 2018. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids, Nutrients; 10(11): 1662
Guesnet, P. et al. 2019. Inadequate daily intakes of n-3 polyunsaturated fatty acids (PUFA) in the general French population of children (3–10 years) and adolescents (11–17 years): the INCA2 survey. Eur J Nutr. 58(2):895–903.
Gutíerrez, S. et al. 2019. Effects of Omega-3 Fatty Acids on Immune Cells, International Journal of Molecular Sciences; 20(20): 5028.
Hansen-Krone, I.J. et al. 2024., High fish plus fish oil intake is associated with slightly reduced risk of venous thromboembolism: the Tromsø Study, The Journal of Nutrition;144(6):861-7
Normia, J. et al. 2018. Perinatal nutrition impacts on the functional development of the visual tract in infants. Pediatr Res. doi: 10.1038/s41390-018-0161-2.
Pizzini, A. 2017. The Role of Omega-3 Fatty Acids in Reverse Cholesterol Transport: A Review, Nutrients; 9(10): 1099.
Sumich, A. 2020. Fido D et al., University of Derby, STUDY REVEALS HOW OMEGA-3 CAN HELP THE BRAIN TO REGULATE IMPULSIVE REACTIONS TO AGGRESSIVE BEHAVIOUR, 12.
Tressou, J. et al. 2019. Very low inadequate dietary intakes of essential n-3 polyunsaturated fatty acids (PUFA) in pregnant and lactating French women: The INCA2 survey. Prostaglandins Leukot Essent Fatty Acids. 140:3–10.
Walker, et al. 2019. Predicting the effects of supplemental EPA and DHA on the omega-3 index. Am J Clin Nutr. 2019 Oct 1;110(4):1034-1040.
Witte, A.V. et al. 2013. Long-Chain Omega-3 Fatty Acids Improve Brain Function and Structure in Older Adults. Vereb Cortex. 24.
