Omega 3 fatty acids: Biological function, importance, associated diseases, and recommendations for supplementation.

When we speak about Omega 3, it comes to our mind a set of molecules that without question have alot of beneficial effects in our body, let's explore about them.

This fat molecules have an insaturation (meaning they have lost a hydrogen atom in a specific part of the molecule, which gives this fatty molecules a possibility to break into smaller fractions which become more digestible or enter into a process of production of many other molecules of biological importance.

This fatty acids are essential, meaning we don't produce them and so we have to acquire them from our diet. I highly recommend to increase fish consumption high in this compounds like: salmon, sardines, tuna and even shellfish (just be careful where and what you buy) Prefer fish vacuum packed.

There are three types of this essential acids:

1) Alpha Linolenic Acid = ALA, found in seeds, flaxseed and nuts.

2) Eicosapentaenoic Acid = EPA, found in cold water fish and see plants.

3) Docosahexanoic Acid = DHA, found in cold water fish and brain tissue.

Biological function

The Omega 3 fatty acids account for a variety of functions and are considered vital because of their intervention in cell membranes and important body processes. Some of their activities are:

+ Energy production.

+ Maintenance of the structure and function of cell membranes.

+ They modulate cellular division (mitosis).

+ They have participation in the inmunological processes: inflammation control.

+ They modulate transport and oxidation of cholesterol.

+ This are modulators of hormonal receptors.

+ Essential fatty acids regulate the synthesis and function of neurotransmitters, which are chemicals produced by our brain.

+ They keep the impermeability of the skin and its structure.

+ They have an anticogulant effect specially important for coagules on inferior members and the brain.

+ They regulate also, the synthesis of Eicosanoids (the graphic below shows its importance).

Associated diseases and recommendations

From the graphic we can see that a diet high in Omega 6 fatty acids produce inflammation in our body. In order to counteract with the inflammatory processes, Omega 3 may reduce many "itis" problems such as: colitis, arthritis, etc.

Unfortunately, in western countries, our current feeding is 45 times omega 6 vs. 1 omega 3, meaning diets highly inflammatory that conduce to diseases such as:

+ Insulin resistance and diabetes.

+ X Syndrome.

+ Cardiac vascular disease, cerebral and peripheral.

+ Inflammatory diseases such as: Asthma, intestinal problems, exems, urticaria and arthritis.

+ Inmunological diseases such as: Autoimmune diseases, nephritis, rheumatic fever.

+ Chronic diseases like fibromyalgia.

+ Hormonal unbalance like painful menstruation, mastalgia, etc.

+ Neoplasms.

+ Psychiatric disorders such as depression, schizophrenia, bipolarity and attention deficit.

As fact, the brain has a 65% of fat, the importance of this acids is huge to this structure. During pregnancy, this acids participate in the development of the nervous system of the child. That's why it is so important to consume an appropiate amount during pregnancy and the lactating period. Shame no one told me to do so when pregnant!

70% of the Attention Deficit may be fixed with DHA and EPA supplementation.

Recent research points that, this anti-inflammatory acids are a reducing factor for asthma, and it has been seen that they improve the pulmonary function tests. I have experienced this myself. Since taking Omega supplements I haven't had any asthma attack.

For people who suffered myocardial infarction an adequate amount of omega 3 may reduce the mortality risk almost in a 30%, as well as it lowers the risk for a coronary disease in about 26% and the risk for heart infarction in a 50%!!!

For diabetics, a diet rich in omega 3 as well as supplementation reduces the development of insulin resistance.

In pregnant women they reduce the possibility to develop a high blood pressure, it improves the baby's and the mother's immunological system, decreases "bad cholesterol" and increases "good cholesterol", and more. This works not only for women, but for anyone with cholesterol issues.

High cholesterol is a frequent problem in my family, many of the members usually need to take special medications (that usually tend to be more problematic later for the side effects). By taking omega supplements, they can lower the amount of medications and recovering the cholesterol levels to normal.

The control of the inflammatory process

Supplementation with omega 3 fatty acids

It is a must, as I have commented on the very low amount of this molecules consumed in a daily basis (45 omega 6:1 beneficial anti-inflammatory acids).

So the question becomes obvious: Which type of supplement?

There are many products in the market, and one of the issues is that this type of acids are very susceptible to oxidation, becoming an important thing, to look for a product that may guarantee stability and that is desirably free of chemical conservatives.

Then, another huge problem is: flavor (it is terrible to have this "sharky breath"). It is important, because if flavor disgusts a person, it is unlikely that he or she will take it.

Big deal is the possibility of contamination with heavy metals like: Mercury, lead, cadmium, etc. The source for the product (for example: fish), must guarantee that it is free of this substances and other toxics like: pesticides, organic contaminants, etc. In the case of fish, a purification process like destilation can be a great control.

It is wonderful and necessary that the supplement contains both acids: EPA and DHA. Outstanding if it also has vitamin D (a natural conservative).

Search for products that have a potency guarantee and that follow pharmaceutical standards which will help you trust the product and avoid problems.

With so many brands in the market and people that are not enough informed of the characteristics and benefits of the formulations, price has to be convenient, because it is one of the factors that trigger a consumer's decision.

Finally but not least, the package most comply with the norms and it is better if the product is sealed and was vacuum packed.

As far as I can tell, search for products which comply with all the above recommendations and companies that have received proper certification by external labs and organisms. There are huge benefits from having an adequate amount of this molecules, and a fine quality product might help you.

If you want to get the best quality rated product to enhance your health

Return to Lifetime Fitness Nutrition Homepage

New! Comments