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Omega-3 fatty acids are among the essential long-chain polyunsaturated fatty acids,

without which the human body is not viable. They must be taken in with food because, unlike saturated fatty acids, our body cannot produce them itself.

The most important omega-3 fatty acids, found mainly in oily fish, are eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids are found in plant and marine sources.

The plant-based omega-3 fatty acid alpha-linolenic acid (ALA) is also essential for humans. It is considered the original source, from which the fatty acids DHA and EPA are formed^.1 However, our body can only form the marine omega-3 fatty acids EPA and DHA from ALA to a limited extent. EPA and DHA are found in fatty sea fish, fish oil, krill and algae oil.

It is important that this is wild-caught fish, as this contains a higher omega-3 content than fish from aquaculture. This is because farmed fish are mostly also fed a diet rich in omega-6 and therefore nowadays hardly hold any omega-3.

Omega-3 has an anti-inflammatory effect and has a counterpart, the omega-6 fatty acids, which have a pro-inflammatory effect. Both fatty acids should be in a balanced ratio in the body or at least in a ratio of 3:1. Omega-6 fatty acids are found in safflower, sunflower, corn germ and soybean oil, among others, but also in animal fats.

Omega-3 fatty acids are broken down and converted in the liver - many enzymes are responsible for this, which ensure that the fatty acids either become even longer by "docking" carbon atoms or that the fatty acids become even more unsaturated in order to embed them even better in our cell membranes.

Health benefits of omega-3 fatty acids

Omega-3 fatty acids have a versatile health protection: Especially the omega-3 fatty acid DHA is considered an important component of cell membranes in the brain as well as in the eyes, and keeps the functioning of these organs going^.2

Our brain is predominantly made up of fat. Omega-3 is a component of each of our 100 billion nerve cells in the brain: 30% of the structural fats in the brain consist of DHA, a type of omega 3 fatty acids. So with the high component, the intake of omega 3 fatty acids is beneficial and essential. Therefore, omega-3 is essential for the development of brain power and vision already during pregnancy and for the healthy development of the newborn.

In addition, long-chain omega-3 fatty acids have a protective effect on the heart and circulation because they stabilize the heartbeat, normalize blood lipids and can lower blood pressure^.3

They are able to inhibit pro-inflammatory enzymes and thus positively influence chronic diseases such as allergies, asthma, rheumatism, arthritis, neurodermatitis and autoimmune diseases^.4

For these reasons, the German Nutrition Society (DGE) and the European Food Safety Authority (EFSA) recommend a daily intake of approximately 200 mg of DHA & EPA (corresponding to 0.5% of the daily energy intake). With an average energy intake of 2400 kcal, this corresponds to an amount of about 1.3 g per day, whereby this figure essentially refers to alpha-linolenic acid^.5

The amount of omega-3 that should be consumed per day varies according to age and physical condition or activity^.6 Since the daily omega-3 requirement is not yet known precisely, it is not yet possible to make any specific intake recommendations and instead only estimated values can be defined.

How I cover the recommendation of the DGE in everyday life

Fatty fish such as herring, salmon, mackerel or algae are good suppliers of omega-3 fatty acids. A portion (200 g) of these types of fish should therefore be on the menu 1 to 2 times a week.

Those who do not want to consume animal products can instead increase their omega-3 supply via omega-3-rich algae. However, this is a different omega-3 fatty acid than the marine fatty acids from fish and algae.

Good plant-based omega-3 foods (rich in ALA (alpha-linolenic acid) are walnuts, walnut oil, flaxseed and hemp oil^.7 Those who eat walnuts regularly are doing a lot for their health - especially if they nibble the walnuts instead of unhealthy snacks. In a study with 194 healthy subjects, researchers from Munich were able to show that an eight-week consumption of walnuts (43 g / day - about 10-11 pieces) can significantly improve the lipids of the subjects^.8

Sources

1. Vaupel P, Biesalski H. Lipids. In: Biesalski H, Bischoff S, Pirlich M et al, eds. nutritional medicine. 5th,fully revised and expanded edition. Thieme; 2017.
2. Wu, Aiguo, Zhe Ying, and Fernando Gomez-Pinilla. "Dietary omega-3 fatty acids normalize BDNF levels, reduce oxidative damage, and counteract learning disability after traumatic brain injury in rats." Journal of neurotrauma 21.10 (2004): 1457-1467.
3. H.K. Biesalski, P. Grimm, S. Nowitzki-Grimm. Pocket Atlas of Nutrition, p. 122, 8th edition, 2020, Thieme Verlag.
4. Kang, Jing X., and Karsten H. Weylandt. "Modulation of inflammatory cytokines by omega-3 fatty acids." Lipids in Health and Disease. Springer Netherlands, 2008. 133-143.
5. DGE (ed.) Reference Values for Nutrient Intake, Neuer Umschau Buchverlag, Neustadt 2008
6. Fat, essential fatty acids - DGE
7. The nutrients - building blocks for your health. German Nutrition Society, 6th edition, 2022
8. A walnut-enriched diet affects the gut microbiome in healthy Caucasian subjects: A randomized controlled trial - PubMed (nih.gov).