Omega 3 – ‘The Golden Liquid Cure’
Omega 3 fatty acids have been popular amongst the supplements promoting brain, eyes and heart health, reducing inflammation, supporting bone and joint longevity and protecting against some chronic conditions. Omega 3 may improve symptoms of anxiety or depression and ADHD or may help in the treatment of some autoimmune diseases including psoriasis and rheumatoid arthritis. The list of benefits is long.
Omega 3 might also alleviate menstrual pain. In relation to fertility, Omega 3 enhances ovulation, hormone production and positively affects the growth of the oocytes or immature eggs in the ovaries. Moreover, in women, Omega 3 has been demonstrated to support egg quality and delay ovarian ageing, improve pregnancy rates, and support healthy foetal and infant development. In men, Omega 3 has been shown to support healthy sperm count, motility, and morphology.
The omega 3 fatty acids are:
EPA: eicosapentaenoic acid
DHA: docosahexaenoic acid
DPA: docosapentaenoic acid
ALA: alpha-linolenic acid. (This is the plant form of omega 3 and can be found in particularly high amounts in walnuts, flax seeds, chia seeds, and hemp seeds.)
And they come in several forms, both natural and processed.
In fish, omega 3 fatty acids are present as free fatty acids, phospholipids, and triglycerides.
In natural fish oils, omega 3 fatty acids come from the tissue of the fish and are mostly present as triglycerides. Salmon, Sardines, Herring and Cod liver are among the most common sources.
Processed fish oil. When fish oils are refined, often the triglycerides get converted into ethyl esters, allowing the adjustment of the DHA and EPA concentration. Purification rids the oil of contaminants, such as Mercury.
Reformed triglycerides. The ethyl esters in processed fish oils can be converted back into triglycerides, which are then named as “reformed” triglycerides.
Krill oil is extracted from a small Antarctic Shrimp-like animal. It contains omega 3 in both triglyceride and phospholipid form and is highly resistant to oxidation. Krill have a short lifespan, so they don’t accumulate many contaminants.
Green-lipped mussel oil is usually in the form of triglycerides and free fatty acids. Other than EPA and DHA, it also contains trace amounts of eicosatetraenoic acid - ETA.
Marine algae, particularly microalgae. Actually, the EPA and DHA in fish originate in algae. It’s eaten by smaller fish and moves up the food chain from there. It may also contain iodine.
When shopping for an omega 3 supplement, always check the following:
Type of omega 3: Make sure your supplement contains DHA and EPA.
DHA:EPA ratio varies by species fish: Aim at least a 4DHA:1EPA. Most common ratio is 2DHA:3EPA. Avoid 1:1 ratio.
Amount of omega 3: Always check what the actual amount of EPA and DHA is.
Authenticity: Try to buy products that have a third-party seal.
Freshness: Always check the expiry date. Once the supplements expire, they will have a foul smell and become less potent or even harmful.
Sustainability: Try to buy fish oil that has been certified. Small fish with short lifespans tend to be more sustainable.
Tip: Taking omega 3 supplements with food that contains fat may increase the absorption.
Advice: Avoid the consumption of ethyl esters.
Important: Taking fish oil in high doses is acting as a blood thinner and it is contraindicated for patients with bipolar disorder. It may make it harder to control blood sugar levels in diabetics. Always seek professional advice, which is tailored for the individual needs of your body!
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