Omega-3 Fatty Acids: How Healthy Are ALA, DHA, and EPA?

What Are Omega-3 Fatty Acids?

Did you know that, excluding water, about 60% of the brain is made up of fat, with a large portion of that being omega-3 fatty acids? This fact highlights why these long-chain polyunsaturated fatty acids are so vital. (The rest, by the way, is protein.)

What Does “Unsaturated” Mean?
The term “unsaturated” in unsaturated fatty acids refers to their chemical structure. Unsaturated fatty acids have one or more double bonds between the carbon atoms in their chain. These double bonds make the fatty acids more flexible and affect their properties in the body. There are monounsaturated fats (with one double bond) and polyunsaturated fats (with two or more double bonds). These fats are considered healthier because they can positively influence cholesterol levels and heart health.

Physiologically significant for humans are the essential alpha-linolenic acid (ALA) and its metabolic products, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found in various plant oils and algae oil. The body produces DHA and EPA in small amounts from alpha-linolenic acid but can also obtain them directly from food, primarily fish.

Why Are Omega-3 Fatty Acids So Important?

Long-chain omega-3 fatty acids are involved in several essential physiological processes, including:

• Omega-3 and Brain Development: Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are crucial for the development and function of the brain. DHA makes up a large part of the cell membranes in the brain, essential for membrane fluidity and function, supporting communication between brain cells.
  • Omega-3 fatty acids play a role in promoting neuroplasticity, the process by which the brain forms new connections and adapts, crucial for learning and memory.
  • Adequate intake of omega-3 may help reduce the risk of cognitive decline with age and support overall brain function.
  • Studies have shown that omega-3 fatty acids, particularly EPA, can positively affect mood.
• Omega-3 and Eyesight: DHA is a major component of the retina in the eye, making it essential for healthy vision.
• Omega-3 and Heart Health: Omega-3 fatty acids are known to reduce the risk of cardiovascular diseases by regulating blood pressure and cholesterol levels.

Which Foods Contain Omega-3 Fatty Acids?

Alpha-linolenic acid is mainly found in plant oils, such as:

• Linseed oil
• Chia oil
• Hemp oil
• Walnut oil
• Rapeseed oil
• Soybean oil

DHA and EPA are primarily found in fatty cold-water fish, such as:

• Sardines
• Baltic herring
• Salmon
• Mackerel
• Tuna

If you’re looking for a leaner option, you can opt for trout and rainbow trout. Cod and haddock also contain these fatty acids, though in significantly smaller amounts.

Good to Know: The omega-3 content of fish varies naturally and depends on the fishing region. Whether the fish is fresh, frozen, prepared, or consumed as a tinned product makes little difference in omega-3 fatty acid intake.

Another source of DHA and EPA is algae oil, derived from cultured microalgae such as Schizochytrium or Ulkenia. These are eukaryotes, plant-like organisms that live in water and obtain their energy through photosynthesis.

How Much Omega-3 Do You Need Daily?

The optimal intake of omega-3 for humans is still unknown. The German Omega-3 Working Group recommends an average daily intake of at least 0.3g Omega-3 fatty acids (DHA/EPA) for the general population. In 2008, the German, Austrian, and Swiss nutrition societies jointly recommended 0.25g DHA and EPA daily. ALA should constitute 0.5% of daily energy intake. Pregnant and breastfeeding women should consume at least 0.2g DHA daily.

Can Omega-3 Supplements Improve Health?

According to the German Nutrition Society's (DGE) nutrition report, most people in Germany consume too little omega-3 fatty acids. The deficit is particularly pronounced in people who eat little or no fish. Therefore, the positive effects of omega-3 capsules and algae oil can benefit many people—especially vegans and vegetarians, but also those who enjoy fresh fish while on holiday but prefer to avoid it at home.