The discussion about omega-3 & 6 fatty acids has ceased to be about eating extra fish or seaweed. Thanks to science, we are learning more and more about which nutrients the body needs to function optimally. With this knowledge, you can make better and sustainable choices and avoid eating unnecessary amounts of fish.
Body-repair mechanism
When it comes to dietary recommendations around oily fish, people are referring to the nutrient omega 3. Omega 3 fatty acids are of an interest because of their role in the inflammatory process. Inflammation is a healthy "repair reaction" of the body. You can clearly see this on the outside of your body when you get a small finger cut. Your body repairs the wound by clotting the blood and creating a scab. The same process is also active on the inside of the body. The body responds to stressors, such as: muscle pain, virus, deadline or intestinal cramps, by creating inflammation. Omega 6 plays a role in the creation of this inflammation, omega 3 plays a role to inhibit the inflammation, after repair. So you need both omegas but in the right balance!
This nutritional logic indicates that in most people, there is too much omega-6 in the body compared to omega-3. This means that the body cannot recover sufficiently and thus remains inflamed.
650% out of omega balance
The healthy omega-6 : omega-3 ratio in your body is 3:1 or lower. It’s a prerequisite for your health to recover properly in case of health complications. But today, almost all of us have a far too high ratio of omega-6. That runs to extremes of 35:1 and an average of 20:1. That's 650% more omega-6 than is needed! Due to our modern (active) life and insufficient intake of sea vegetables and seafood, almost all of us are deficient in omega-3. On the other hand, today we have too much omega-6 fatty acids due to the consumption of processed foods and seed oils.
Omega-6 can be found in, among others: sunflower oil, margarine, sesame oil. Many products in the food industry use these cheap oils. Thus, we subconsciously eat omega-6 from biscuits, sweets, crisps, etc. Non-grass-fed animals also eat omega-6 through their diet and hence your piece of meat also contains omega-6. These omega-6 vegetable oils are not bad for us in small quantities, but the ratio of omega-3 to 6 is crucial.
Omega-3 benefits
If we decompose omega-3, the two most important components are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The right quality of both improves the omega- 3: 6 ratio. A supplement with DHA and EPA gives you additional benefits:
A supplement with DHA and EPA gives you additional benefits:
- DHA and EPA contribute to the maintenance of normal blood pressure
- DHA supports the condition of the eye, keeping your vision sharp
- DHA is an important building block for the brain
- DHA and EPA contribute to maintaining normal triglyceride levels in the blood
- DHA and EPA contribute to normal heart function
How do you get enough EPA/DHA?
The Health Council recommends consuming 250-450 mg of EPA/DHA daily. The average person gets only 20-25% of the recommended daily intake of EPA/DHA.
You can supplement the omega-3 fatty acid deficiency with nuts & seeds or oily fish. Plant sources have the disadvantage that they do not contain "body-ready" EPA and DHA, but the precursor ALA. Your body has to process first to convert the ALA into EPA and DHA. Eating oily fish has the disadvantage of containing many dioxides and PCBs. Besides the dioxides and PCBs, heavy metals such as mercury accumulate in the fatty tissue of the fish. If you eat fish, chose to eat the small one as it contains smaller amount of heavy metals (sardines, mackerel, anchovies) Therefore, we recommend taking a high-quality omega-3 EPA/DHA supplement. Efficient for your body, more feasible within your diet, sourced from sustainable fisheries and guaranteed to be as clean as possible!
EPA/DHA omega-3 supplements are available in different forms. In our range, you will find the highest quality omega-3 EPA/DHA in liquid, gummy or softgel form.
Our selection of cod liver oil also provides you with other important nutrients such as vitamin A, vitamin D and antioxidants compared to other omega-3 supplements. An extra sustainable choice, as the EPA/DHA is only extracted from cod liver and the fish filet is sold for consumption.
Are you price-conscious? Then pay close attention to the dosage in your supplement comparison. How many capsules or tablespoons will give you the right amount of EPA/DHA? You will be surprised how a cheap jar, after doing the math on nutritional values, turns out to be more expensive all at once.
References:
- Denis I et al. Omega-3 fatty acids and brain resistance to ageing and stress: body of evidence and possible mechanisms. Ageing Res Rev. 2013;12(2):579-94.
- Yang K et al. Effectiveness of Omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Biol Endocrinol. 2018;16(1):27.
- Kaarniranta K et al. NF-kappaB signaling as a putative target for omega-3 metabolites in the prevention of age-related macular degeneration (AMD). Exp Gerontol. 2009;44(11):685-8.
- Soveyd N et al. Molecular mechanisms of omega-3 fatty acids in the migraine headache. Iran J Neurol. 2017;16(4):210-217.
- Mori T.A et al. Effect of omega 3 fatty acids on oxidative stress in humans: GC-MS measurement of urinary F2-isoprostane excretion, 2000;5(1):45-6.
- Singh M. Essential fatty acids, DHA and human brain 2005 Mar;72(3):239-42. Fontani G. etal. Cognitive and physiological effects of Omega-3 polyunsaturated fatty acid supplementation in healthy subjects. 2005, 35-1: 691-699
- Barbodoro P. etal. Fish oil supplementation reduces cortisol basal levels and perceived stress: A randomized, placebo-controlled trial in abstinent alcoholics. 2013 February, 57-6: 1110-1114
- Marti Del Moral. A, Fortique. F. Omega-3 fatty acids and cognitive decline: a systematic review. 2019 Aug 26;36(4):939-949.
