What Are Omega-3 Fatty Acids?
Omega−3 fatty acids, also called ω−3 fatty acids or n−3 fatty acids, are polyunsaturated fatty acids. Omega-3 fatty acids, one of the Omega Fatty Acids, is an essential nutrient, hence the term Essential Fatty Acid. Our bodies need these fatty acids to function, but they also deliver some big health benefits.
Two crucial ones, EPA and DHA, are primarily found in certain fish. ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts and seeds.
Salmon, mackerel, herring, sardines, lake trout, and tuna are excellent examples of natural foods high in omega-3 fatty acids.
To optimise the protective benefits of omega-3 fatty acids, there is evidence to suggest combining both fish oil and krill oil has greater benefits than taking only one type.
The Benefits of Omega-3 Fatty Acids
There are close to 20,000 published studies on the benefits of omega-3 fatty acids. As researchers continue to discover new longevity mechanisms such as reducing brain shrinkage, protecting memory and improving endothelial function, scientists have begun to analyze how different omega-3 sources affect the body.
People with higher levels for omega-3 fatty acids in their blood may experience:
- better cognitive outcomes
- larger grey matter volume for their age
- Fewer signs of brain blood flow disturbances
- Lower rates of dementia (particularly when compared with those having lower omega-3 fatty acid levels).1
One study highlights the potential benefits of early intervention with omega-3s for aging adults. Cognitive decline in Alzheimer’s patients was slowed.
Markers of inflammation such as C-reactive protein have been shown to reduce after supplementation with omega-3. Omega 2,3,4,5,6 are particularly relevant to inflammatory conditions such as arthritis and other immune conditions as it may provide support.
Omega-3 and Heart Disease
Omega-3 supplements tend to support heart disease. Findings show omega-3 fatty acids may help to:
- Lower blood pressure
- Reduce triglycerides
- Slow the development of plaque in the arteries
- Reduce the chance of abnormal heart rhythm
- Reduce the likelihood of heart attack and stroke
- Lessen the chance of sudden cardiac death in people with heart disease
The American Heart Association (AHA) recommends that everyone eats fish (particularly fatty, cold water fish) at least twice a week. Always make sure to take supplements that come from a reputable source.
