Our bodies can produce EPA and DHA from plant-based omega-3 fatty acids. Still, in recent decades the level of these fatty acids in our diet has decreased due to modern farming methods and our changed dietary habits.
On top of that, the amount of fatty acids converted into EPA and DHA in our bodies is far too low. This has everything to do with the excessive omega-6 we consume today. Omega-6 fatty acids are not nearly as beneficial to our bodies.
We find them everywhere: all industrially processed, modern foods contain plenty of omega-6. Omega-6 fatty acids consume all the enzymes that are also needed for the conversion of plant-based omega-3 fatty acids into DHA and EPA.
Thus, anyone who decides to increase their intake of plant-based omega-3 will only notice the difference if they also drastically reduce their intake of omega-6 at the same time. We should eat as much plant-based omega-3 fatty acids as omega-6 fatty acids. However, the reality is that we are very far from this balance. We eat about 15 to 50 times more omega-6 than plant-derived omega-3.
The large amount of omega-6 displaces omega-3 and invades the cell membranes instead of omega-3. This leads to the formation of billions of pro-inflammatory molecules that are believed to play a determining role in the development and exacerbation of certain chronic inflammatory diseases.
One could halt this baffling condition with the daily intake of oily fish rich in EPA and DHA. However, good oily fish is not easy to obtain. Moreover, fish often contains so much contamination that a daily intake is not recommended. Our daily intake of omega-3 from the sea in the form of EPA and DHA is far below the recommended minimum and even further from the optimal amounts.
The simplest and most effective way to solve this and get cell membranes back to a healthy state as quickly as possible is to supplement the intake of EPA and DHA.
EPA and DHA are molecules nestling in the fatty layers that envelop our body cells or cell membranes. From this strategic location, they affect various functions in our bodies.
EPA and DHA are helping our bodies fight against chronic inflammation and metabolic problems.
Incorporating EPA and DHA into cell membranes keeps them flexible and optimally permeable. And this is very important because a non-flexible membrane ensures that fewer substances can be exchanged through the membrane, leading to chronic inflammation.
Moreover, in an emergency, such as systemic inflammation, the body can draw on this supply of omega-3 and convert these fatty acids into anti-inflammatory molecules. The exact opposite happens with omega-6: these fatty acids are converted into pro-inflammatory substances at the root of the development of metabolic disorders, such as insulin resistance and metabolic syndrome.
In recent years, quite a few studies have shown the importance of supplement intake of omega-3 in the prevention of acute coronary syndrome and other cardiovascular diseases.
These effects can be explained based on several mechanisms. A supplemental intake of omega-3 reduces the concentration of omega-6 fatty acids in the membranes, with the domino effect, a reduction in conversion into pro-inflammatory derivatives. In addition, it acts on atheromatous plaques, a phenomenon at the root of cardiovascular disease. Omega-3 fatty acids help lower blood pressure and triglycerides (high levels of which are a recognized risk factor). The fatty acids cause the liver to produce fewer triglycerides, which are removed from the liver via a particular LDL transport pathway. Omega-3 fatty acids also stabilize atheromatous plaques by reducing the production of inflammatory cytokines and inhibiting monocyte adhesion to the vessel wall. Finally, omega-3 regulates many genes, particularly those affecting lipid metabolism.
Several studies have shown that a supplemental intake for several weeks of EPA leads to a sharp reduction in depressive symptoms in people suffering from major depression.
It is also thought that postpartum depression could stem from a decrease in the amount of EPA and DHA in the pregnant woman’s cells, leaving a woman with a minimal supply after pregnancy. Researchers have found that it takes about a year for the initial levels of EPA and DHA to recover and for the body to regain the amounts needed for proper serotonin and choline function (DHA typically represents 10 to 20% of the brain’s fatty acid composition. Low levels of DHA in the cell membranes of the brain not only lead to depression. They can also lead to dopamine deficiency in the cerebral cortex, which contributes to cognitive decline and can impair the growth and development of the nervous system.
Once DHA is incorporated into the membrane, the membrane becomes more flexible. This flexibility affects the rate of transduction and neurotransmission. It also affects the development of neurons’ offshoots, the establishment of synapses, neuronal plasticity, the maturation of neurons, and their migration to targeted areas, thus playing a significant role in motoric, sensory, and cognitive development. Several scientists have shown that a diet rich in omega-3 fatty acids positively impacts learning ability.
DHA represents more than 30% of the total content of fatty acids in the retina. It is one of the main components of the membranes of the outer segments of photoreceptors, especially in the rods that help us see in low light. The constant renewal of these constituents in cells requires a regular and extensive supply of DHA or one of DHA’s precursors. DHA is needed in phototransduction, the process by which incident light is converted into electrical signals fed to the brain to see something. Not surprisingly, DHA deficiency is related to various problems with our vision, such as age-related macular degeneration.
Go for a supplement with the highest possible omega-3 concentration of EPA and DHA in rTG form (r-triglyceride form). This TG form ensures maximum and faster absorption. The rTG form is absorbed up to 70% better in the body compared to the synthetic variant EE form (ethyl esters ).
Choose a fish oil concentrate from sustainable fisheries, from exclusively non-endangered wild fish species (Friend of the Sea® certificate). Several studies show that farmed fish contain fewer omega-3 fatty acids and more omega-6. This discrepancy can be explained by the diet that farmed fish are fed: wild fish feed on small fish, crustaceans, and micro-algae that are rich in omega-3 fatty acids; in contrast, farmed fish are often fed grains and vegetable oils that are rich in omega-6. Farmed fish are also usually kept in deplorable and animal-unfriendly conditions, and antibiotics and fungicides are prevalent.
To ensure that the fish is completely free of toxins (PCBs, heavy metals, and dioxins), opt for an eco-friendly purification method such as an “SFC extraction” (Supercritical Fluid Chromatography extraction) which gives the highest content of EPA and DHA in a 100% pure oil.
Omega-3 fatty acids are extremely sensitive to oxidation. Hence mixed tocopherols are added as antioxidants that ensure that the fatty acids are preserved as long as possible. Therefore, omega-3 must be protected by antioxidants to remain good for as long as possible. And also, for this reason, we recommend storing the jar in a dry and cool place away from sunlight.
After omega-3 is ingested and absorbed into the body, EPA and DHA are added to cell membranes with phospholipids. Best taken with fatty foods such as yogurt and foods with olive oil or other fats. Absorption is a slow process: it is, therefore, essential to take Omega-3 every day for several weeks or even for several months. Only then can the beneficial effects be observed.
The supplement intake of omega-3 will be reflected in the composition of the phospholipids of the cell membranes. The NAT-2 study showed that the intake of omega-3 fatty acids would lead to a significant increase in the omega-3 content of cell membranes (up to 70% more). To achieve this, it is recommended to reduce the intake of omega-6 during supplement intake.
Yes. These two compounds can penetrate the blood-brain barrier very well with the help of unique transport proteins. Several human tests conclusively demonstrate that oral intake of omega-3 fatty acids leads to an accumulation of omega-3 in central nervous system tissues.
