Most Americans have been consuming too much omega-6 from meat and a variety of plant oils, however, their bodies are relatively lacking in omega-3, which is related to an increased risk of heart disease and about 60 other diseases. These diseases include various forms of malignant cell mutations, joint problems, stroke, high blood pressure, skin problems, and diabetes.
The long-chain omega-3 fatty acids found in fish are particularly important for health, and include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), especially in cold-water fish such as salmon, cod, herring, and halibut. While the body can convert alpha-linolenic acid (a short-chain omega-3 fatty acid) from flaxseeds, flaxseed oil, chia seeds, and walnuts, it is more efficiently obtained from fish oil or algae supplements that are rich in EPA and DHA. In addition, there is evidence that many people have difficulty converting alpha-linolenic acid into EPA and DHA, these long-chain omega-3s.
Vegans and vegetarians have extremely low levels of EPA and DHA in their bodies.
Omega-3 fatty acids in vegetarian diets are primarily alpha-linolenic acid (ALA) from sources such as flaxseeds, flax oil, chia seeds, and walnuts. Some of the ALA is converted to EPA, but the conversion rate is quite low, and ALA supplements from flaxseed oil have little effect on increasing DHA levels in the body. Several studies have shown that vegans and vegetarians have much lower levels of DHA and EPA in their blood compared to people who consume fish or fish oil supplements, which is not surprising.
There is a large body of evidence showing that the health benefits of EPA and DHA are not apparent until the EPA and DHA levels in red blood cells reach 8% or higher. If the levels are below 4%, there is an increased risk of more than 60 different diseases. Previous studies have found that vegans, vegetarians, and omnivores who do not consume fish or fish oil supplements typically have EPA and DHA levels in their blood below 4%.
Multiple studies have shown that vegans and vegetarians have much lower levels of EPA and DHA in their blood compared to people who consume fish. There are currently several sources of algae that can provide important omega-3 fatty acids. According to an analysis of the fatty acid profile of vegans and vegetarians, it may be necessary for them to supplement with omega-3 fatty acids from this source of algae.
In one study, vegan subjects took in 254 milligrams of EPA and DHA per day for four months. The study aimed to more accurately determine the levels of omega-3 fatty acids in vegans and to clarify the impact of vegan omega-3 supplements from algae on blood measurement indicators.
A total of 165 vegans participated in this blood measurement study. In the subgroup of 46 subjects, the baseline index of omega-3 content in their bodies was 4%, and blood tests were conducted on them again after four months of taking vegetarian omega-3 supplements. The average level of EPA and DHA in the blood of all 165 vegans was 3.7%, with about 2/3 of vegans having levels below 4% and even 1/3 having levels below 3%. These results clearly show that a significant number of vegan subjects had lower levels of omega-3 in their bodies.
In the subgroup of subjects who took EPA and DHA from marine microalgae supplements, the levels of omega-3 in their blood increased from 3.1% to 4.8%. These results show that higher doses are usually needed to reach the goal of 8% levels, but these subjects responded very well to relatively low doses of EPA and DHA. Possible doses using EPA and DHA from algae sources may be at least 1000 milligrams per day.
Why are long-chain omega-3 fatty acids so important?
Long-chain omega-3 fatty acids are important due to their functions in cell membranes. All cells have an outer cell membrane and an inner cell membrane that surrounds important cell compartments, such as the mitochondria. The mitochondria are also the compartment in cells where energy is produced.
A deficiency of omega-3 fatty acids, particularly EPA and DHA, in the diet leads to changes in the cell membrane. If the cell membrane is not healthy, the cell loses its ability to retain water, important nutrients, and electrolytes. The cell also loses its ability to communicate with other cells, and its ability to be regulated by hormones is also affected, making it unable to function properly and more prone to damage.
Changes in cell membrane function are almost a key factor in the development of all chronic diseases, particularly cancer, metabolic disorders, joint problems, and heart disease. Long-chain omega-3 fatty acids have shown great protective effects against all of these diseases, and this is not by chance. Long-chain omega-3 fatty acids can also be converted into regulatory compounds such as eicosanoids, ethanolamides, protectins, and endocannabinoids, whereas alpha-linolenic acid cannot. By acting on these regulatory compounds, long-chain omega-3 fatty acids can mediate a number of physiological processes that help rebuild proper cell function and optimize overall health.
Long-chain omega-3 fatty acids can also balance the metabolism of eicosanoids (prostaglandins and related compounds), have a positive impact on inflammatory reactions, pain, and swelling, and play a key role in maintaining blood pressure and heart function. Omega-3 fatty acids are also important for maintaining normal brain function and positive mood.
Studies have shown that higher levels of long-chain omega-3 fatty acids (as opposed to alpha-linolenic acid) in the bloodstream are associated with higher levels of health and happiness, and a longer lifespan. A summary analysis of 17 studies examining the relationship between omega-3 levels in the bloodstream and overall mortality risk found that those with higher levels of long-chain omega-3s in circulation had a significantly reduced overall mortality risk (15-18% lower) compared to those with lower levels. Similar relationships were found for cardiovascular disease, malignant cell transformation, and other causes of death. However, there was no such correlation with alpha-linolenic acid levels. These findings suggest that higher levels of long-chain omega-3s in circulation are associated with a lower risk of premature death.
Long-chain omega-3 fatty acids and brain health
Fish oil supplements and heart health
Over 300 medical studies have shown that supplementing with long-chain omega-3 fatty acids may be beneficial for cardiovascular health. These fatty acids may have multiple beneficial effects, including optimizing levels of cholesterol and triglycerides in the blood, improving the function and elasticity of blood vessel lining, promoting blood and oxygen supply to the heart, and potentially contributing to blood pressure control.
Long-chain omega-3 fatty acids may also prevent excessive platelet stickiness or “viscosity”. Saturated fats and oxidized cholesterol increase platelet aggregation, while EPA and DHA, as well as monounsaturated fats in olive oil, nuts, and seeds, have the opposite effect. Higher levels of EPA and DHA in the diet and blood may be associated with a reduced risk of stroke or heart attack, and the beneficial effect of fish oil on platelet aggregation may be one of the key reasons for this association.
As mentioned above, an omega-3 index above 8% may be associated with a greatly reduced risk of heart disease. If 1000 mg of EPA and DHA are consumed daily, it is possible to reach or exceed the target of an 8% omega-3 index.
Fish oil supplements and inflammatory response
Fish oil supplements may significantly reduce various markers of inflammatory response in the blood. Findings consistent with this mechanism of action include a reduction in inflammatory mediators produced by white blood cells (i.e. cytokines). Most consistently, there is a decrease in the marker C-reactive protein, which, as a commonly tested blood marker, is an independent risk factor for detecting heart disease and systemic inflammation. Multiple medical studies have confirmed the potential health benefits of fish oil supplements for various diseases related to inflammation, including some that affect joint health.
How to Choose High-Quality Sources of Long-Chain Omega-3 Fatty Acids
Fish oil and seaweed products in various forms are available on the market and provide sufficient concentrations of long-chain omega-3 fatty acids. The primary criterion for choosing high-quality fish oil is purity. High-quality products should contain high concentrations of long-chain omega-3 fatty acids and be free of lipid peroxides, heavy metals, environmental pollutants, and other harmful compounds. Preferably, choose “pharmaceutical-grade” fish oil products with at least 60% EPA and DHA. It doesn’t matter whether the long-chain omega-3 fatty acids are in the form of triglycerides or ethyl esters, as both forms have similar absorption and performance in medical studies. These products may include phospholipid shrimp oil, wild-caught salmon oil, and other marine lipids, but it is essential to check that the product contains the recommended dose of EPA and DHA, usually a combination of 1000 milligrams of EPA and DHA, to produce significant health benefits.
It must be noted that many products obtained from seaweed for long-chain omega-3 fatty acids only contain DHA, without EPA. This composition is less ideal compared to products containing equal concentrations of EPA and DHA. Once again, it is emphasized that for health benefits, the ideal daily intake of EPA and DHA should be 1000 milligrams.
What’s wrong with eating a lot of fish?
Eating fish has been shown in numerous studies to significantly improve health and prevent various chronic diseases, largely since fish is a rich source of long-chain omega-3 fatty acids. However, nearly all fish contain trace amounts of mercury. In most cases, this is not a concern because the levels are so low, but if consumed in large amounts, it could be problematic. Two to four servings of fish per week is a suitable intake, and consuming more than this may be counterproductive. Fish with lower levels of methylmercury include salmon, cod, haddock, cold-water halibut, farmed catfish, and herring. Swordfish, sharks, and other large predatory fish tend to have high levels of mercury. Consuming high-quality fish oil or concentrated algae sources of long-chain omega-3 fatty acids can ensure adequate intake of these important fats without the presence of mercury, as well as other common contaminants found in fish such as dioxins, PCBs, and dioxin-like PCBs.
If you find this article enlightening for you, please give it a like and forward it to more friends, so that people around you can get out of the state of weak willpower and into the habit of the great master.
Thanks for reading!
