IMPORTANCE OF OMEGA-3 FATTY ACIDS FOR HEALTHY LIVING

The concept of including healthy fats has now become a trend, be it for weight loss, good heart health and other glorious benefits. What makes omega-3 fatty acids essential? The body cannot produce it on its own, and we get it from the food sources, among which fatty fishes are the best sources as they provide the most bioavailable form. Some plant sources like flaxseeds, nuts also provide it in the form of alpha-linolenic acid (ALA), which then gets converted into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The best way is to include fatty fish twice or thrice a week, including flaxseeds, walnuts more often in the diet. If you are not able to include these foods in your diet, then you certainly need to rely on having fish oil-based supplements to reap the benefits.

How much of it should be consumed?

There is no official recommendation allowance for EPA and DHA coming from supplements. But what is certain is that various health organisations suggest providing 250-500 mg of combined EPA and DHA. As per, National Institute of Health, for adult men 1.6g and women 1.1 g, respectively.

What you should know before going for supplements?

As the supplements offering, omega-3 can come from various sources like fish oil, krill oil, omega-3 ethyl esters, algal oil, etc., but the preferred source is fish oil.

• Type of omega-3 & source – Prefer fish source offering EPA and DHA in the ratio 2:1
• Amount of omega-3 coming in a capsule – It should have more EPA and DHA.
• Purity and authenticity – Look for the GMP and food safety authority logo (FSSAI)

How can it help benefit specific health conditions?

1) It may reduce the risk of heart disease 

The AHA suggests that people with existing heart disease should take 1,000 mg of combined EPA and DHA daily, and if they have high cholesterol levels then 2,000 -4,0000 mg daily is advised. (Etherton et. al, 2003). It helps scavenge free radicals and increase HDL levels that promote better health.

2) To deal with depression and anxiety 

It may help lower mood disorder symptoms, reduce symptoms of anxiety. A study done by Sublette et al, 2011, explained that supplements containing EPA>60% of the total EPA and DHA combination were effective against depression.

3) Reduce the symptoms of Rheumatoid arthritis (RA)

RA causes stiffness, chronic pain, swelling and loss of functions in the joints. Clinical trials have shown that omega-3 supplementation may help manage RA symptoms as it has anti-inflammatory properties.

4) Needed by pregnant and nursing mothers

EPA and DHA, required for proper development of the foetus and brain functioning. Also, official recommendations are providing 200 mg of DHA during this physiological phase. ( Koletzko, B., et al, 2008)

5) May support healthy weight loss

If you are eating a balanced diet, having calories as per your metabolism and including omega-3 fatty acids as well, then it may help you reach your weight loss goal faster as they are effective in controlling your appetite. (Gray et. al, 2013).

Overall, omega-3 fatty acids have potential health benefits, and when combined with other lifestyle factors like proper nutrition, increased physical activity can help with certain health conditions and weight management.

REFERENCES 

• Kris-Etherton, P. M., Harris, W. S., Appel, L. J., & AHA Nutrition Committee. American Heart Association (2003). Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Arteriosclerosis, thrombosis, and vascular biology, 23(2), 151–152. https://doi.org/10.1161/01.atv.0000057393.97337.ae

• Sublette, M. E., Ellis, S. P., Geant, A. L., & Mann, J. J. (2011). Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. The Journal of clinical psychiatry, 72(12), 1577–1584. https://doi.org/10.4088/JCP.10m06634

• Koletzko, B., Lien, E., Agostoni, C., Böhles, H., Campoy, C., Cetin, I., Decsi, T., Dudenhausen, J. W., Dupont, C., Forsyth, S., Hoesli, I., Holzgreve, W., Lapillonne, A., Putet, G., Secher, N. J., Symonds, M., Szajewska, H., Willatts, P., Uauy, R., & World Association of Perinatal Medicine Dietary Guidelines Working Group (2008). The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: review of current knowledge and consensus recommendations. Journal of perinatal medicine, 36(1), 5–14. https://doi.org/10.1515/JPM.2008.001

• Gray, B., Steyn, F., Davies, P. S., & Vitetta, L. (2013). Omega-3 fatty acids: a review of the effects on adiponectin and leptin and potential implications for obesity management. European journal of clinical nutrition, 67(12), 1234–1242. https://doi.org/10.1038/ejcn.2013.197