Over-mediatized, are Omega-3s a fraud or a real source of health? Dr Thierry Schmitz consulted almost all (several hundreds) of scientific studies devoted to Omega-3 and concludes, without any doubt, that these fatty acids prevent the major degenerative diseases while ensuring an optimal functioning of the brain. On the condition that you choose the best from the crowd of products of various qualities that are offered to us.
For 4 million years, men have been hunters - gatherers. The Paleolithic menu consisted of fish, meat as well as fruits and vegetables.
Our genetic makeup has thus adapted to the essential fatty acid balance of wild plants and animals. Progressively, fish and plant consumption has declined in favor of grains and breads and dairy products. And because of this gradual change in our diet, there is almost no omega 3 left in our plates.
Omega-3: the rarest of fatty acids
The Omega 3 are part of what is called fatty acids (the smallest units composing the fats). There are three main categories of fatty acids:
- saturated fatty acids, which are mostly found in animal fats such as fatty meats, deli meats, dairy products, butter, cheeses. In general, we consume too much of them, even though these fatty acids promote obesity, cardiovascular and inflammatory pathologies.
- monounsaturated fatty acids, omega 9 (ω9). This is oleic acid found mostly in olive and rapeseed oil. They have a favorable action since they protect us against cardiovascular diseases.
- polyunsaturated fatty acids found in vegetable oils.
This is where the problem lies, since there are two types of polyunsaturated fatty acids with opposing effects on health.
- Omegas 6 (ω6), the leader of which, linoleic acid is widely found in our current diet, especially in vegetable oils such as safflower (79%), sunflower (69%), corn (61%) or walnut (60%) oil.
- Omegas 3 (ω3) whose leader, α-linolenic acid has become almost non-existent in our diet except in flax and Perilla oil which no one in everyday life consumes.
What are fatty acids used for?
Fatty acids play three major roles:
- a energy role in the form of triglycerides stored in the cells where they can be used when needed;
- a structural role in the form of phospholipids in the constitution of cell membranes and nerve tissue where they allow substances to enter or leave the cells ;
- a hormonal role through their transformation into other substances of a hormonal nature called eicosanoids that act on the balance of the hormonal and immune systems, on the regulation of blood circulation as well as on the control of inflammatory and allergic phenomena.
Omega-3 / Omega-6: find the balance of our ancestors
To understand the major role of Omega-3, it is crucial to know that the effects of eicosanoids from the omega-6 family are opposed to those from the omega-3 family. (see figure 2). Today, the ratio of omega-6 to omega-3 in our modern diet is between 10 and 30 to 1, whereas it should ideally be 4 omega-6 to 1 omega-3 for ideal health. Many examples could be cited to illustrate this drift from omega-3 to omega-6. Let's just take the example of eggs: free-range hens that feed on green plants lay eggs with a ratio of ω6 ⁄ω3 = 1. While farmed, corn-fed chickens lay eggs with a ratio of ω6 ⁄ω3 = 20!
Fish oils or vegetable oils?
The dietary intake of omega-3 can be done either by fish oils (direct intake of EPA and DHA) or by some rare vegetable oils (linen, perilla, musk rose) whose fatty acid (alpha-linolenic) will be transformed into EPA. What complicates things is that the metabolism of omega-3 and omega-6 uses the same enzymes and several common vitamins (vitamin B3, B6, C, E) and minerals (magnesium and zinc). However, the excess of omega-6 monopolizes the enzymes, vitamins and minerals for its own benefit, thus preventing the transformation of alpha-linolenic acid into EPA. Moreover, many scientific studies attribute the beneficial effect to the EPA alone, which is found exclusively in fish oil.
- Eicosapentaenoic acid (EPA)
It is found only in certain fatty fish (sardines, herring, mackerel, salmon, tuna). Scientists have long noticed that high consumers of fish (Eskimos, Japanese, for example) are significantly less affected by cardiovascular disease. The explanation comes from the fact that EPA is transformed into eicosanoids of series 3, which contribute to the protection of the arteries and the heart. Scientific studies attribute most of the beneficial effects of omega-3 to it.
- Docosahexaenoic acid (DHA)
Also found in oily fish, DHA is essential for proper brain and retinal development. It will be especially useful for pregnant women.
The proven effects of Omega-3
I have consulted almost all the studies that have been conducted on the action of Omega 3 for the body. It is now scientifically accepted that these specific essential fatty acids have the following properties
Prevention of cardiovascular diseases
The favourable action of omega-3 on blood pressure, vessel elasticity, blood platelet aggregation, the reduction of circulating cholesterol and triglyceride levels as well as on heart rhythm disorders has been demonstrated in hundreds of clinical studies.
Cancer Prevention
The preventive action of omega-3 on breast, prostate, lung, pancreatic and colon cancers has been perfectly demonstrated and should probably be extended to all cancers. Conversely, recent studies show that omega-6s act on the expression of genes that increase the production of cancer-promoting proteins, while omega-3s inactivate this protein.
Diabetes
Omega-3 fatty acids make cell membranes more fluid, leading to an increase in the number of insulin receptors and therefore better insulin action in the cells.
Mental Health
Numerous clinical studies have shown that omega-3s increase learning ability and memory, reduce the number and severity of depressions, improve the symptoms of schizophrenia, reduce the risk of Alzheimer's disease and improve hyperactive child syndrome.
Inflammatory, allergic and autoimmune diseases
An increase in the consumption of omega-3 associated with a reduction in omega-6 decreases the risk and/or reduces the severity of many inflammatory, allergic or autoimmune diseases such as arthritis, chronic lung disease, asthma, psoriasis, Crohn's disease, lupus....
How to find the Omega-3 / Omega-6 balance?
It is necessary to decrease one's intake of omega-6, which is not easy since our modern diet contains so much of it. Therefore, most vegetable oils (peanut, sunflower, safflower, corn) should be avoided as much as possible in favor of olive oil (omega-9).
It is necessary to increase one's intake of omega-3, which is not easy since our modern diet contains very little of it. In addition to flaxseed and perilla oils (which are difficult to find and expensive for daily use as a food oil), omega-3s are found in some green vegetables such as purslane and arugula and especially in the flesh of some fatty fish such as salmon, tuna, sardines, mackerel and herring.
Should I eat fish or take omega-3 supplements?
There are several problems with fish. First of all, not everyone is ready to eat mackerel or herring at least 3 times a week. Secondly, many fish such as salmon are farmed and contain less omega-3 than wild fish. Thirdly, wild fish are toxic sponges and concentrate in their flesh the pollution (mercury) of our seas and rivers. Finally, taking omega-3 in the form of a dietary supplement is the simplest and most effective solution, provided you find a quality product.
How to choose the right omega-3 supplement?
Many natural product companies now offer omega-3 nutritional supplements based on fish oil. Here is the list of essential criteria to be sure to get a quality product:
- Fish oil must be rich in omega-3 (minimum 70%)
- The ideal ratio of EPA to DHA is 70/10 because most of the beneficial effects are attributed to EPA.
- The oil must be of pharmaceutical grade and therefore free of dioxins or heavy metals.
- It should contain vitamin E but in the form of alpha-tocopherol rather than any other form because it is the major antioxidant at the level of cell membranes which helps prevent oxidation of omega-3s within the body.
Before making your choice between all the available brands, I advise you to study the labels carefully. Among the many omega-3 dietary supplements sold in the market, it is distressing to note that a lot of information is hidden or forgotten (the EPA/DHA ratio, the source of the oil and the type of vitamin E used).
Modes of use
If one wishes to do prevention of major diseases (cardiovascular, cancer, Alzheimer's,...), continuous intake of minimum 1 gram of omega-3 per day is advised.
If omega-3s are part of a treatment of a pathology (cancer, asthma, arthritis, depression, diabetes, psoriasis, hypertension, ...), I advise taking a minimum of 2 grams per day. The capsules can be taken at mealtime in one or more intakes.
I also draw attention to the fact that omega-3 capsules should ideally be stored in a dry place, away from light and at a temperature below 20°C.
One final note to those ladies so concerned about their figure: Omega-3s are not fattening and even promote weight loss. Indeed, they improve the use of sugars by the cells, they slow down the manufacture of fats by the body while contributing to their combustion.