Omega-3s

In this article, we have tried as usual to make the subject as clear and accessible as possible; we hope this will help you understand the topic and guide you in your potential needs.

What are Omega-3s?

Omega-3 fatty acids (n-3 FAs) are essential nutrients for human health. They play a crucial role in many physiological functions, notably the development and function of the brain, heart, and eyes.

Sufficient omega-3 intake is therefore essential for women of childbearing age, pregnant women, breastfeeding women, as well as for children.

They are also important at any age to maintain these functions.

                        

What are the different types of omega-3s?

There are three main types of n-3 FAs:

• Eicosapentaenoic acid (EPA): This fatty acid is found in fatty fish, such as salmon, tuna, and sardines.
• Docosahexaenoic acid (DHA): This fatty acid is found in fatty fish and fresh algae.
• Alpha-linolenic acid (ALA): This fatty acid is found in plants, such as flaxseeds, chia seeds, and walnuts.

What are the natural sources of omega-3s?

The main sources of Omega-3 are:

• Fatty fish: Salmon, tuna, sardines, mackerel, herring, trout.
• Fresh algae (we did say fresh): Spirulina, chlorella.
• Cold-pressed vegetable oils: Flaxseed oil, chia oil, walnut oil. Or better yet, the Emile Noël Omega 3 oil cocktail
• Nuts and seeds: Walnuts, flaxseeds, chia seeds.

Prefer smaller fish, which are richer in Omega-3s and of higher quality.

So, what are the benefits of omega-3s?

Let's now look at what interests us, i.e., the numerous health benefits, including:

Improvement of cardiovascular health: Omega-3s can reduce the risk of heart attack, stroke, and high blood pressure.

Reduction of inflammation: Omega-3s can help reduce chronic inflammation, which is associated with many chronic diseases.

Improvement of mental health: Omega-3s can help improve mood and reduce the risk of depression and anxiety.

Improvement of cognitive function: Omega-3s can help improve memory and learning.

Protection and prevention against chronic diseases: n-3 FAs can help protect against cancer, diabetes, and Alzheimer's disease.

To date, ANSES recognizes the following benefits: 

A decrease in blood pressure in people with hypertension.

A decrease in the amount of triglycerides in the blood, a type of lipid that, in excess, contributes to the development of heart disease.

In people who already have cardiovascular pathologies, a reduction in cardiovascular morbidity and mortality.

 

What are the recommended omega-3 intakes?

Recommended omega-3 intakes vary according to age, gender, and health status. In general, adults should consume at least 250 to 500 mg of EPA and DHA per day.

What are the signs of an omega-3 deficiency?

Symptoms of an n-3 FA deficiency can include:

• Fatigue
• Dry skin
• Dry eyes
• Memory problems
• Mood swings
• Depression

 

Omega-3 supplementation

If you do not consume enough omega-3s through your diet, you may consider taking food supplements. It is important to choose a quality omega-3 supplement and follow the dosage instructions.

             

How to choose the right omega-3 food supplement

Choosing a quality omega-3 food supplement is essential to maximize its benefits and minimize risks. Here are some key points to consider:

 

1. EPA and DHA content:

• Prioritize supplements rich in EPA and DHA, the most bioavailable forms of omega-3.
• Aim for a minimum of 500 mg of EPA and DHA per day, or more according to your specific needs.
• Ensure that the EPA and DHA content is clearly indicated on the label.

 

2. Origin of the oils:

• Opt for oils from sustainable and superior quality sources.
• Prioritize wild fatty fish caught in the open sea, such as salmon, sardines, or anchovies.
• Avoid oils from farmed fish or polluted sources.

 

3. Galenic form:

• Capsules are the most common and practical form but also the ones that will best preserve them. It is the best solution in our opinion!
• Olive oil or krill oil capsules can be an alternative for people sensitive to the taste of fish. Nowadays, most food supplements are deodorized (without the taste) to avoid any discomfort.
• Check the size of the capsules and the presence of artificial flavors.

 

4. Quality and certification:

• Choose supplements certified by independent organizations, such as Ecocert or Friend of the Sea.
• Ensure that the manufacturer respects Good Manufacturing Practices (GMP).
• Prioritize transparent brands that indicate the origin and composition of their products.

• Ask your doctor or a naturopath for advice to choose the supplement most suited to your needs.

 

              Discover all our available Omega 3 products!

 

Thank you for reading; we hope to have been useful to you.

sources: 

            Carrie et al., 2000a, Takeuchi et al., 2003, Fedorova and Salem, 2006

• Serhan et al., 2004 / Bazan, 2007
• Connor et al., 2007
• KALMIJN S et al. Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology. 2004 ; 62 : 275-280
• Clandinin et al., 1980 ; Martinez and Mougan, 1998
• De Lorgeril, M., et al., Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction : final report of the Lyon Diet Heart Study. Circulation., 1999. 99: p. 779-785

           Omega-3 fatty acids | Anses - French Agency for Food, Environmental and Occupational Health & Safety

           Dyerberg and Bang study, 1975   AmJ Clin Nutr. 1975 Sep;28(9):958-66