Omega-3 fatty acids are essential cornerstones of human nutrition. They are deemed "essential" because we need them for proper health but cannot produce them on our own. We must consume these fats through diet or supplementation. Omega-3 fatty acids are required for a number of body functions, from normal growth to brain development. These long-chain fatty acids are integral components of tissues throughout the body, including the heart, skin, eyes and brain. In nature, omega-3 fatty acids occur as alpha linolenic acid (ALA), found mostly in plants, and as long-chain EPA and DHA, which primarily originate from cold-water fish. The body is able to slowly convert the shorter-chain ALA to the more active, long-chain EPA and DHA. The slowness of the conversion is due to delta-5 and delta-6 desaturase enzyme activity, which limits the production of EPA and DHA.
In addition, major changes in modern diet over the last century have led to a decrease in the general consumption of omega-3 fatty acids. Since omega-3 fatty acids are known to benefit cardiovascular health and support brain function and cognition, achieving the proper balance of omega-3s has become and important health strategy, requiring supplementation for most people. The American Heart Association recommend that those concerned about blood lipids take up to 4 g of omega-3 fatty acids per day.
Fish Oil Delivery - Triglycerides vs. Ethyl Esters
While the amount of EPA and DHA provided in a fish oil product is important for efficacy, the type of fish oil delivered is another significant factor in defining fish oil effectiveness. While ethyl esters allow for higher concentrations of EPA and DHA to be achieved, their unusual structure is resistant to the digestive enzymes (lipases) that enable fat breakdown.
Omega-3 Depletion
An accumulating body of research shows that the typical Westernized diet does not provide a sufficient amount of omega-3s for optimal health. Additionally, insufficient conversion of ALA to the active EPA and DHA may reduce the amount available for use in organs and tissues.
Cardiovascular and Blood Sugar Health
Omega-3 fatty acids have long been known to benefit cardiovascular health. The well-known GISSI-Prevenzione trial found that just 1 g a day of n-3 PUFAs (polyunsaturated fatty acids), the main component in fish oil, had a significant impact on cardiovascular health after three to four months of consumption.
Additional Benefits of Omega-3 Fatty Acids
In addition to their well-known cardiovascular benefits, EPA and DHA play a central role in eyes, nerves and brain development in children up to 12 years of age. In a recent British study, omega-3 blood levels were shown to be directly related to supporting cognition, and brain function among healthy children with below-average reading ability.
Recommended Dose
Adults and adolescents 9 years+: Take 1 capsule 1 time per day.
