Epk and dha omega 3. Greetings to everyone who looked at the review! For the heart and blood vessels

Omega-3 fatty acids are essential fats that have numerous beneficial effects on our body. However, not all omega-3 fatty acids are created equal. There are 11 different types of Omega-3 PUFAs, the three most important being alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plants, while EPA and DHA are mainly found in animal products such as fatty fish and krill. Let's look at these three main types of omega-3 fatty acids.

Omega-3 fatty acids: what do they have in common?

Omega-3 fatty acids are polyunsaturated, meaning they have two or more double bonds (poly = many) in their chemical structure. Just like Omega-6, Omega-3 fatty acids cannot be synthesized by the body and we must obtain them from food. This is why they are called essential fatty acids. Omega-3 fatty acids are not used for energy production. They play an important role in all kinds of biochemical processes, including inflammation, heart function and brain function. Omega-3 deficiency is associated with low level intelligence, depression, heart disease, arthritis and many other health problems.

1. ALA (alpha-linolenic acid)

ALA is the most common type of omega-3 fatty acid in the diet. Has 18 carbon atoms and 3 double bonds. ALA is found primarily in plant foods. ALA does not participate in the body's biochemical processes and must be converted into EPA or DHA before ALA can be used by the human body. However, this conversion process is ineffective in humans. Only a small percentage of ALA is converted to EPA, and an even smaller percentage is converted to DHA. When ALA is not converted to EPA or DHA, they remain inactive and are stored in fat tissue or used as energy like other fats. ALA is found in many plant foods, including kale, spinach, soybeans, walnuts, flax seeds and hemp seeds. Oils obtained from flax or rapeseed contain the highest concentrations of Omega-3 ALA.

2. EPA (eicosapentaenoic acid)

EPA Omega-3 fatty acid consists of 20 carbon atoms, with 5 double bonds. Its main function is to form signaling molecules - eicosanoids, which perform numerous physiological functions. Eicosanoids derived from Omega-3 reduce inflammation, while eicosanoids derived from Omega-6 increase inflammation. A diet high in EPA can reduce inflammation in the body. Chronic inflammation is a key factor in the maintenance of arthritis and bronchial asthma. Suppression of the inflammatory process allows you to control the course of these diseases. Several studies have shown that fish oil, which is a source of EPA and DHA, can reduce the symptoms of depression. There is also research that shows EPA is superior to DHA in this regard. One study also found that EPA reduced the number of hot flashes experienced by menopausal women. EPA produces substances that dilate blood vessels and thin the blood. These effects of EPA improve the course of cardiac diseases. EPA and DHA are mainly found in seafood, including fatty fish, krill, and algae. For this reason, EPA and DHA are often called "sea Omega-3s." EPA concentrations are highest in herring, salmon, eel, krill and sturgeon. Grass-fed meats, eggs, and dairy products contain very small amounts of Omega-3 EPA.

3. DHA (docosahexaenoic acid)

DHA consists of 22 carbon atoms, with 6 double bonds. DHA is an important structural component of cell membranes. The highest content of DHA is in the retina and brain. DHA is an absolutely essential nutrient for brain development and function in childhood, as well as brain function in adults. In childhood, DHA deficiency leads to learning problems, attention deficit hyperactivity disorder, aggression and other disorders. A decrease in DHA in old age is associated with impaired brain function and the onset of Alzheimer's disease. DHA is involved in the formation of anti-inflammatory substances - docosanoids, the effectiveness of which has been proven in bronchial asthma and arthritis. Accumulating in cell membranes, DHA increases the sensitivity of cell receptors to ligands (substances that specifically interact with the receptor) and have a positive effect in diseases such as depression and type 2 diabetes. DHA reduces the risk of disorders heart rate and sudden death syndrome. The largest amount of DHA is found in fish oil from tuna carcass and seaweed extract.

Conversion Process: ALA to EPA and DHA

ALA, the most common Omega-3 fatty acids, must be converted to EPA and DHA to become "active." Unfortunately, this conversion process is ineffective in the human body. On average, only 1-10% is converted to EPA and 0.5-5% is converted to DHA. In addition, the conversion of ALA to EPA and DHA depends on the levels of other nutrients, such as vitamins B6, copper, calcium, magnesium, zinc and iron. Many of these nutrients are lacking in the modern diet, especially among vegetarians. The low conversion rate of ALA to EPA and DHA is also because omega-6 fatty acids compete for the same enzymes needed for the conversion process. Thus, high amounts of omega-6 in the modern diet may reduce the conversion of ALA to EPA and DHA.

Other Omega-3 fatty acids

ALA, EPA and DHA are the most common omega-3 fatty acids in the diet. At least 8 other omega-3 fatty acids have been found in our diet. These fatty acids are not considered essential, but some of them have biological effects.

Which Omega-3 fatty acids are best?

The most important omega-3 fatty acids are EPA and DHA. EPA and DHA are mainly found in seafood, including fatty fish, krill, and algae. If you don't eat enough of these foods, supplementing with fish oil or krill oil can help make up for your Omega-3 fatty acid deficiency.

The health benefits of the long-chain omega-3 PUFAs DHA and EPA are the most well known. The first studies conducted in the 1970s showed that Greenland Inuit, who consumed large amounts of fatty fish, had virtually no cardiovascular disease and no atherosclerotic lesions. Other indicators, such as triglyceride levels, blood pressure and heart rate, were also better than other populations.

On September 8, 2004, the US Food and Drug Administration acknowledged that consuming EPA and DHA may reduce the risk of coronary heart disease.

The Canadian government has also recognized the importance of DHA in supporting normal brain, eye and nerve development.

Chemical structure

The term omega-3 refers to the carbon-carbon double bond at the third carbon atom from the methyl end of the fatty acid. The structures of the most important omega-3 polyunsaturated fatty acids are given below.

Omega-3 fatty acids

Biological significance

Omega-3 PUFAs are often referred to as “essential” fatty acids. This name was given by researchers who discovered their role in the normal growth of children. Small amounts of omega-3 PUFAs in the diet (~1% of total calories) supported normal growth, but larger amounts did not. additional effect.

Additionally, the researchers found that omega-6 PUFAs, such as γ-linolenic acid and arachidonic acid, played a similar role in normal growth, but had better effects on skin and kidney function. These preliminary findings led most initial research to focus on omega-6 PUFAs.

In 1964, it was discovered that certain enzymes can convert omega-6 arachidonic acid into the inflammatory agent prostaglandin E2, which both produces the sensation of pain and accelerates the immune response and healing of injured or infected tissue. By 1979, other eicosanoids had become known: thromboxanes, prostacyclins, and leukotrienes.

Eicosanoids are synthesized from fatty acids and are usually rapidly metabolized by enzymes. Research has shown that eicosanoids derived from omega-3 PUFAs, although synthesized much more slowly, cause fewer inflammatory effects compared to eicosanoids derived from omega-6 PUFAs. Thus, the ratio of omega-3 to omega-6 PUFAs directly affects the type of eicosanoids synthesized by the body.

This competitive effect of omega-3 and omega-6 PUFAs was recognized as important when it became known that the omega-6 eicosanoid thromboxane affects platelet aggregation, and leukotrienes play an important role in the body's immune-inflammatory response in arthritis, lupus, asthma, and infectious diseases. diseases. The most in a simple way The consumption of more omega-3 PUFAs has been recognized to reduce the synthesis of omega-6 eicosanoids.

The Importance of EPA and DHA

There is several evidence to support that EPA and DHA are physiologically essential. The high concentration of DHA in the gray matter of the brain (about 3% of dry weight) and in the outer segments of rod photoreceptor cells in the retina indicates that DHA is vital for brain and eye function. Conducted Scientific research have proven that Omega 3 is required for normal brain function, as it quickly provides the energy needed to transmit impulses that transmit signals from cell to cell. This allows you to increase your thinking abilities, as well as store information in memory and quickly retrieve it as needed. DHA is actively transported across the placenta from mother to fetus and is also present in breast milk- facts that indicate the biological importance of DHA for fetal development and postnatal growth and development. EPA and DHA also play a central role in maintaining the homeostasis of inflammatory responses. EPA is a precursor of thromboxanes, prostaglandins and leukotrienes - highly active immuno-inflammatory regulators. In addition, the recently described oxidized metabolites of EPA and DHA—resolvins, docosatrienes, and neuroprotectins—have both anti-inflammatory and protective properties.

Adequate intake of EPA and DHA

Ways to Get Adequate Levels of EPA and DHA

One way to get adequate amounts of EPA and DHA is to eat oily marine fish. For example, a typical serving of fish (85 g) may contain between 0.2 and 1.8 g of EPA/DHA. Another, more common method is the use of dietary supplements. The use of a significant number of drugs completely replenishes the daily requirement of omega-3 PUFAs

Main dietary sources of Omega-3 unsaturated fatty acids

Notes

1. (1998) “Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?”. Int J Vitam Nutr Res. 68 (3): 159–73. PMID 9637947.
2. (2002) “Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man.” Curr Opin Clin Nutr Metab Care 5 (2): 127-32. PMID 11844977.
3. (1998) "Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults." Reprod. Nutr. Dev. 45 (5): 581-597. PMID 16188209.
4. (1998) “The slow discovery of the importance of omega 3 essential fatty acids in human health.” J Nutr. 128 (2): 427S-433S. PMID 9478042.
5. (1973) “Editorial: Are PUFA harmful?”. Br Med J. 4 (5883): 1-2. PMID 4755208.
6. United States Food and Drug Administration (September 8, 2004). FDA announces qualified health claims for omega-3 fatty acids. Press release . Retrieved 2006-07-10.
7. Canadian Food Inspection Agency. Summary Table of Biological Role Claims Table 8-2.
8. (1992) "Biochemistry and physiology of n-3 fatty acids." FASEB J. 6 (8): 2530-6. PMID 1592205.
9. (1964) "The Enzymatic Conversion of Essential Fatty Acids into Prostaglandins.". J Biol Chem. 239 (11): PC4006-PC4008. PMID 14257636.
10. (2007) “Dietary (n-3) fatty acids and brain development.” J Nutr. 137 (4): 855-9. PMID 17374644.
11. FDA announces qualified health claims for omega-3 fatty acids // Press release. - 2004 - September 8
12. Recommended levels of consumption of food and biologically active substances // Methodological recommendations MR 2.3.1.1915-04 - 2004 - Moscow
13. (2003) “Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease.” Arterioscler Thromb Vasc Biol. 23 (2): 151-2. PMID 12588785.

Omega-3 (ω-3) fatty acids are the most important group in the polyunsaturated fatty acid (PUFA) family.

The name “polyunsaturated” means that in the long carbon chain of acid molecules consisting of 18-22 carbon atoms, there are several double bonds, that is, such acids are not saturated with hydrogen atoms. The presence of double bonds makes long acid molecules more flexible and reactive. The arrangement of double bonds starting at the omega-3 position—from the third carbon atom from the end—gives these acids unique properties not found in other types of fats.

Omega-3 polyunsaturated fatty acids are micronutrients and have special significance for the body, according to some scientists even more than vitamins. Why are omega-3s so important? Without them, the nervous and immune systems cannot function normally. From them, hormone-like substances are synthesized that regulate the course of inflammatory processes, blood clotting, contraction and relaxation of arterial walls, and other important processes - eicosanoids. Wherein ω-3 acids cannot be synthesized in the body and must be obtained from food, i.e. they are essential fats. Recently, a lot of scientific research has been carried out around the world on the study of omega-3 PUFAs.

Unsaturated fats act as antifreeze in cold-water fish. Initially, these fatty acids are formed in algae. The algae is eaten by small marine animals, and they, in turn, are eaten by fish, in which fats accumulate.

In the group of omega-3 fatty acids, there are three main ones: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - of animal origin, alpha-linolenic acid (ALA) - of plant origin. EPA and DHA are the most valuable, active forms. They are biologically active substances. These two acids can be synthesized from ALA, but in small quantities: about 5% of ALA is converted into active forms in men and a little more in women.

The current excess of omega-6 fats in the diet (primarily due to vegetable oils) inhibits the synthesis of EPA and DHA from ALA. The formation of EPA and DHA cannot proceed normally even if there is an insufficient supply of vitamins B3, B6, C, magnesium and zinc. If even one of these nutrients is deficient, the synthesis of EPA and DHA slows down, despite adequate dietary intake of ALA. In addition, excess omega-6s support chronic inflammatory processes in the body.

The role of omega-3 fatty acids

Each omega-3 fatty acid plays a different role in the human body.

Alpha-linolenic acid, is mainly used as a source of energy - up to 85% of all that comes from food. From the rest of ALA, the most important EPA and DHA are synthesized.

Docosahexaenoic acid especially important for brain tissue. The brain is 60% fat, 15-20% of which is DHA. That is 9-12% of our brain is docosahexaenoic acid! A decrease in the content of DHA in the brain leads to disruption of its cognitive functions (higher nervous activity - awareness, perception and processing of information), contributes to the development of Parkinson's disease and slower mental development in children.

Main action eicosapentaenoic acid anti-inflammatory, which will be discussed in more detail below.

Functions and effects of omega-3 acids

Building material for cell membranes

These acids, along with essential omega-6, are part of cell membranes, including the brain and retina, and provide the necessary microviscosity - one of the most important characteristics of cell membranes. Omega-3 fatty acids, which have longer molecules, provide greater membrane fluidity. While a “hard” membrane complicates the processes occurring in it. Meanwhile, according to scientific data, up to 80% of the biochemical processes of our body take place in cell membranes. Stabilization of membranes by replenishing their lipid layer with omega-3 fatty acids helps restore organ functions and improve metabolic processes. Omega-3s improve brain function and have a positive effect in Alzheimer's disease and dementia (age-related dementia).

Anti-inflammatory effect

One of the main properties of omega-3 is its anti-inflammatory effect. Chronic inflammatory processes in the body pose a danger, including the development malignant neoplasms. The anti-inflammatory effect of omega-3 is due to the fact that they form hormone-like substances prostaglandins (part of the eicosanoid group), which suppress inflammatory reactions and have great importance for the functioning of our immune system. Omega-3 acids reduce inflammation in the joints, including the joints of the spine, and help with rheumatoid arthritis. By suppressing inflammatory processes in the gastrointestinal tract, omega-3s are a good anti-ulcer agent.

Effect on the cardiovascular system

Positive effects on the heart muscle and cardiovascular system are one of the main effects of ω-3 PUFAs.

Antiatherosclerotic effect. The formation of plaques and blood clots in blood vessels depends not only on “bad” cholesterol, but also on the presence of inflammatory processes in the walls of blood vessels. One of the reasons for this is a dietary deficiency of omega-3 fatty acids. Omega-3s help with atherosclerosis by reducing its inflammatory component, reducing the number of defects in the inner lining of blood vessels on which atherosclerotic plaques form.

The most effective vegetable oils for affecting blood vessels: pine nut oil, grape seed oil, flaxseed oil and olive oil.

Omega-3 fats may slow your heart rate and have antiarrhythmic effect due to stabilization of the membranes of cardiac muscle cells and the conduction system of the heart. They improve the rheological properties of blood (fluidity) and reduce thrombosis, reduce the level of “bad” cholesterol (LDL - low-density lipoproteins) in the blood. This improves blood supply to tissues and reduces the risk of heart attack and stroke.

Prevention of cardiovascular diseases, first of all, heart attack and atherosclerosis - the most well-studied effect of omega fats, especially eicosapentaenoic and docosahexaenoic acids. It is known that the peoples of the North, whose diet is dominated by cold-water fish, do not suffer from atherosclerosis.

Reducing the manifestation of allergic reactions. PUFA preparations help in the treatment of dermatitis.

Energy function: are one of the types of “fuel” in biochemical reactions.

Helps restore liver cells.

Activation of the pancreas . PUFA preparations are indicated for diabetes mellitus.

Improving thyroid function .

Reducing destructive processes in the lungs. They have a positive effect on bronchitis, pneumonia and asthma (in these cases, the doses of omega-3 drugs are increased compared to preventive ones).

Promotes fat burning and reduction of fat deposits.

Improving the absorption of sugar by tissues , especially muscle. Athletes use omega-3 supplements as an anabolic steroid for muscle growth.

Anti-stress and antidepressant effect . They stimulate the production of serotonin - the “hormone of joy”, improving mood and sleep, making a person calmer, increasing concentration and attention.

Improving the light sensitivity of the retina , which is useful in adulthood and old age.

Anti-aging effect. Inhibition of the aging process, improvement of the central nervous system in old age, with Parkinson's disease and multiple sclerosis. Reduced intensity of hot flashes during menopause. PUFA preparations are used in gerontology.

Sources of Omega-3 Acids

Eicosapentaenoic and docosahexaenoic acids are found in cold-water fish: salmon, mackerel, herring, salmon, trout and others; in red and black caviar, in kelp (DHA) and other algae, especially brown ones.

The most accessible sources of EPA and DHA in the Middle Zone are common herring and mackerel.

Alpha-linolenic acid is found in large quantities in flaxseed, camelina, mustard, cedar oils, walnut oil, flax seeds, mustard seeds, walnuts and pine nuts, chia and hemp seeds and oil, salmon and sardines. It is found in different types of cabbage, green leafy vegetables, legumes, fruits, shrimp, meat, eggs, and dairy products. At the same time, the omega-3 content in village eggs and milk will be much higher than in eggs from a poultry farm and milk from a store.

Flaxseed oil contains the most omega-3 (namely ALA) – more than 53%. But the PUFAs in it quickly oxidize to form harmful substances, free radicals. Therefore, you should buy flaxseed oil only cold-pressed and never use expired oil. You can't fry on it. An opened bottle can be stored for 1-2 weeks in the refrigerator. During this time, fats will not go rancid. Unopened bottles are best stored in the freezer.

Camelina oil (from the seeds of the Camelina sativa oilseed) contains 35% omega-3. It is more resistant to oxidation than linseed oil.

An excellent and affordable source of omega-3 fats is flax seeds. They are sold at the pharmacy. Omega-3 content 23%. Flax seeds are small and cannot be eaten as seeds. Grind them well in a coffee grinder and add 1 tbsp. l. in porridge and other dishes for adults and children. One tablespoon of ground flax seeds contains 1.6 g of omega-3 - more than half the daily dose. Store the ground seeds tightly covered in the refrigerator for a short time.

If flax seeds are not ground, they should be soaked for several hours or overnight. Add to salads, main courses,...

Foods with the highest omega-3 content:

• linseed oil,
• camelina oil,
• flax seeds,
• walnuts,
• mackerel,
• herring,
• salmon.

Foods high in omega-3:

• coho salmon,
• trout,
• bluefin tuna,
• capelin,
• halibut,
• cod.

The total daily intake of omega-3 acids is at least 2.5 grams, of which 0.4-0.5 grams of EPA and DHA. On some days the amount of omega-3 in the diet may be less, on others it may be more. You can focus on the weekly balance - about 20 g per week. For coronary heart disease, EPA and DHA intake should be doubled: at least 1 gram per day.

The ratio of omega 3 and omega 6 in the diet

This is a very important indicator. The ratio of omega-3 and omega-6 acids in the diet should be 1:3-1:6, in extreme cases, – 1:10. With our modern diet, this proportion shifts to 1:25 and even 1:30.

Excess omega-6 further exacerbates omega-3 deficiency, as discussed at the beginning of the article. Such an imbalance is dangerous and manifests itself as a tendency to inflammatory and allergic reactions, atopic dermatitis, adverse effects on joints and blood vessels, increased cholesterol levels, increased incidence of diabetes mellitus and peptic ulcer, diseases of the liver and pancreas, and even a decrease in intelligence.

Products containing omega-3 fatty acids, table. Daily value of omega-3 in 100 g of products.

Based on the daily intake of omega-3 PUFAs, 2.5 g.

Omega-3 fatty acid deficiency

Currently, there is a deficiency of omega-3 fatty acids in different regions of the world. In Russia this is a very large deficit, approximately 8-fold. In Tsarist Russia there was no such shortage. People ate a lot of fish from the northern seas and flaxseed oil. Flax was sown everywhere. Flaxseed oil contains 53% omega-3 PUFAs.

Omega-3 acids must be obtained in sufficient quantities for pregnant women and children. Fetal brain cells are formed before the 9th week of intrauterine development. In childhood, the formation of intelligence and memory depends on the intake of omega-3 fats.

It is necessary to monitor your diet. Fatty fish, in particular herring and mackerel, you need to eat at least 2-3 times a week. Eat more nuts rich in omega-3 oils, leafy greens, and add ground flax seeds to your dishes. Reduce consumption of omega-6 acids in the form of excess amounts of vegetable oil, foods fried in sunflower oil and absorbing this oil, especially fast food.

Vegetarians need to carefully consider their diet to get the right amount of omega fats. They should consume more foods containing ALA, getting up to 4 g per day of this acid, instead of 2.5 g with a mixed diet. And also receive a sufficient amount of nutrients, in the presence of which eicosapentaenoic and docosahexaenoic acids are synthesized from alpha-linolenic acid in the body: vitamins B3, B6, C, magnesium and zinc. Since the formation of EPA and DHA from ALA occurs in small quantities, it is necessary to provide EPA and DHA with food, or take their preparations. Vegans, especially, are deficient in these acids.

Another cause of omega-3 deficiency may be impaired absorption of fats in the intestines as a result inflammatory diseases digestive system, celiac disease, and other pathologies.

A person can get complete omega-3 fats only from fresh, not frozen fish, grown in the sea on natural feed. However, today, in order to meet the need for omega-3 polyunsaturated acids, a person needs to eat half a kilogram of fish 2-3 times a day, every day. This is due to the fact that some fish, especially red fish, are grown in fish farms. She is fed with mixed feed and does not eat the algae in which omega acids are formed, and, accordingly, contains less valuable fats. Dyes are added to the feed, which cause the intense red color of the fish on store shelves.

Do you have enough omega-3 in your diet?

The omega-3 deficiency that has developed in modern nutrition must be replenished. Omega fats that are completely satisfying modern requirements are contained in high-quality dietary supplements from well-known manufacturers. If therapeutic doses are needed (2-4 g per day), it is also necessary to take PUFA preparations.

Omega-3 PUFA preparations

The most famous drug is fish fat. He squeezed from fish liver and fish waste. The product is not of the highest degree of purification, there is a possibility of toxic substances entering, and there is a specific smell and taste. Unpleasant smell and taste are evidence of fat oxidation with the formation of toxic and carcinogenic substances. In addition, the liver of fish, due to its functions, accumulates toxicants. In addition to omega-PUFAs, fish oil contains vitamins D and A. This technology has been used since Soviet times, and now inexpensive fish oil is produced using the same technology. EPA and DHA in such fat, for which it is valuable, are found in very small quantities. Due to the above, it should not be given to children.

High quality fish oil is made from fish muscle tissue. Cold-water salmon carcass fat is used as a source of polyunsaturated fatty acids. This modern low-temperature technology is used abroad. The resulting product is stored to prevent it from oxidizing (rancidity): air is removed from under the lid in a container with fat and inert gas argon is pumped in.

High-quality, balanced omega-3 preparations in the form of dietary supplements are good to take before conception, during pregnancy and during breastfeeding.

Omega-3 fats are necessary for people with diseases of the cardiovascular system, inflammatory processes, especially in the joints.

At all, PUFA preparations must be taken periodically at any age.

Omega acid preparations should be taken after meals containing fats, namely natural vitamin E - an antioxidant - for proper absorption. This is due to the fact that unsaturated fatty acids are easily oxidized.

Sergey Rubanov

Omega-3 is a whole class of fatty acids that are vital for us. They are essential because our body cannot synthesize them. We can only get Omega-3 from food.

Like all fatty acids, Omega-3s are chains of carbon, hydrogen and oxygen atoms. These are polyunsaturated fatty acids, i.e. having two or more double bonds in their chemical structure.

Omega-3s are used by the body for more than just a source of energy. They play an important role in various physiological processes, regulate inflammation, influence heart health and normal brain function. Omega-3 deficiency is associated with decreased cognitive abilities, depression, heart disease, and an increased risk of stroke, arthritis, and cancer (,).

There are 11 different types of Omega-3. The three main and most common are ALA, EPA and DHA - these are the ones you see on packages of Omega-3 capsules. In Russian they are designated as ALA, EPA, DHA. Let's talk about them in more detail.

1. ALA (Alpha-Linolenic Acid / Alpha-linolenic acid / ALA)

This is the most common Omega-3 acid in our diet. It contains 18 carbon atoms with three double bonds.

ALA is mainly found in plant foods: spinach, soybeans, walnuts, chia seeds, flax, hemp, as well as flaxseed and canola oil.

To have a beneficial effect on the human body, ALA must be converted into EPA and DHA. But in humans, this conversion process is very inefficient: only 1-10% of ALA is converted into EPA and 0.5-5% into DHA. Conversion rates can vary greatly depending on different people. In women they are usually higher.

In addition, the conversion of ALA is influenced by the consumption of other fatty acids: in a diet rich in saturated fat, about 6% of ALA is converted to EPA and 3.8% to DHA. But, if the diet is rich in Omega-6 fatty acids (sunflower, soybean, corn, peanut oil), the conversion level is reduced by 40-50%. The reduction in conversion rate begins when Omega-6 intake exceeds Omega-3 intake by 4-6 times. Most modern people consume Omega-6 15-30 times more than Omega-3 (, , , ,).

The portion of ALA that is not converted to EPA and DHA remains biologically inactive and is used by the body in the same way as other fats - simply as a source of energy.

A number of epidemiological studies have shown that high intake of ALA may reduce the risk of cardiovascular disease, but also increase the risk of prostate cancer by 70% (). However, other studies () refute the connection between ALA and prostate cancer.

Conclusions: The beneficial effects of Omega-3 from plant sources are limited and depend on the extent to which ALA is converted to EPA and DHA. You can easily combine foods rich in Omega-3s with saturated animal fats (eg. butter), but it is worth limiting your consumption of regular vegetable oils rich in Omega-6. Men should consume plant sources of Omega-3 in moderation. For women, products with ALA are more beneficial because... their conversion rate is higher.

2. EPA (Eicosapentaenoic Acid / Eicosapentaenoic acid / EPA)

Contains 20 carbon atoms and has 5 double bonds.

The main source of EPA is fatty fish - salmon, mackerel, herring, eel, sardines, cod liver; seafood, some seaweed, and grass-fed meat.

The main role of EPA in the body is the synthesis of the so-called. eikasanoids are signaling molecules that play an important physiological role in our body.

Eicasanoids produced from Omega-3 reduce the level of inflammation, and those produced from Omega-6 increase it (). Thus, foods rich in animal sources of Omega-3 may counteract chronic low-level inflammation, which is the cause of many diseases (). The anti-inflammatory properties of EPA are higher than those of DHA.

Fish oils rich in EPA and DHA may improve symptoms of depression, with EPA having stronger positive effects (,).

One study indicates that EPA consumption reduces the frequency of hot flashes in menopausal women ().

3. DHA (Docosahexaenoic Acid / Docosahexaenoic acid / DHA)

Contains 22 carbon atoms and 6 double bonds.

Contained in the same foods as EPA: fatty fish, seafood, algae, grass-fed meat, and also in dairy products made from the milk of grass-fed cows.

DHA is an important structural component of the skin and iris of the eyes ().

Adding DHA to baby food may improve vision in children ().

DHA plays a vital role in both brain development in children and brain function in adults. DHA deficiency early in life is associated with problems later in life, including learning difficulties, attention deficit hyperactivity disorder, aggressive behavior and other disorders ().

Consuming DHA in old age may improve brain function and reduce the risk of Alzheimer's disease ().

Positive effects of DHA have been established in a number of diseases, such as arthritis, hypertension, atherosclerosis, myocardial infarction, type 2 diabetes, and some types of cancer ().

DHA reduces the risk of cardiovascular disease because... reduces triglyceride levels and the number of particles of “bad” LDL cholesterol, and also helps to increase the size of its particles ().

DHA causes the destruction of the so-called. lipid rafts in cell membranes, which complicates the survival of cancer cells and the occurrence of inflammation (,).

Unlike ALA, EPA and DHA do not increase, but rather decrease, the risk of prostate cancer in men ().

Conclusion: EPA and DHA fatty acids have a whole range of active beneficial effects on our body. This impact may be especially important both in very early life and in old age. The main sources of these acids are animal products, primarily fatty fish. In addition, high-quality fish oil capsules can be a source of EPA and DHA.

It is also very important to properly structure your diet in order to get enough calories and a variety of nutrients, especially an adequate amount of protein. Lack of protein and calorie deficit can interfere with the enzymes responsible for ALA conversion. In addition, the conversion is slowed down by a lack of B vitamins (pyridoxine, biotin) and a number of microelements: calcium, copper, magnesium and zinc. Consumption of alcohol and trans fats negatively affects the synthesis of EPA and DHA.

Consumption of vegetable oils high in Omega-6 should be limited as much as possible. These oils include sunflower, corn, soybean, peanut, safflower, sesame, cottonseed, almond, and grape seed oil. A much more valuable source of Omega-6 for you will be whole foods: nuts, seeds, sesame seeds, etc. It is much more difficult to overeat them so much that it creates problems with the balance of fatty acids.

The best sources of vegetable fats are foods high in monounsaturated fatty acids: most nuts, olives, olive oil, avocado, canola oil and olive oil. Monounsaturated fats are a good neutral source of energy and do not pose problems for Omega-3 conversion.

And, of course, it is important to include a sufficient amount of ALA-containing foods in your diet. Vegetarians and vegans should pay special attention to this. ALA should provide at least 1% of total calories, which corresponds to 1.1 g per 1000 kcal. Those who have an increased need for Omega-3 or whose synthesis of EPA and DHA is difficult can double the daily dose of ALA to 2.2 g per 1000 kcal. Although the possibility of an increased risk of prostate cancer associated with high ALA intake makes one wonder how beneficial it is for men to follow an exclusively plant-based diet and deprive themselves of animal sources of Omega-3.

When writing this article, materials from the Authority Nutrition website and a number of other sources were used.

As usual, let's start with a little theoretical preparation, and then real examples I will show you what points you need to pay attention to first when choosing Omega-3, and what is really important for making the right choice.

Flaxseed oil or fish oil?

Let me remind you that Omega-3 is a group of 11 fatty acids that are not synthesized in the body, but are necessary daily to maintain health, youth and longevity.

Among them, the most important are 3 fatty acids with unpronounceable names:

• alpha-linolenic (ALA)
• eicosapentaenoic acid (EPA)
• docosahexaenoic acid (DHA)

ALA comes from plant foods, while EPA and DHA are found exclusively in animal fat. Look at the picture below.

It is important to note that in the human body, under certain conditions, ALA can be transformed into EPA and DHA.

Based on this fact, many believe that to meet the daily need for healthy Omega-3 fats, only plant foods, for example, flax or mustard oil, nuts or flax seeds, are sufficient.

But this is not entirely true.

Our body's ability to convert ALA is very low. Even under ideal conditions, only 5 to 10% of alpha-linolenic acid will be transformed into the more valuable eicosapentaenoic and docosahexaenoic acid.

The effectiveness of this process depends on many factors, including gender, age, nutritional characteristics, availability of vitamins B, C, zinc, magnesium, and enzymes. Even a slight deficiency of any of these factors actually blocks the conversion process.

In this case, you can drink liters of flaxseed oil and chew nuts, and the body will still be in dire need of EPA and DHA.

This is why the effectiveness of any Omega-3 drug, as well as pure fish oil, is determined primarily by the quantity, quality and ratio of EPA and DHA.

(! ) An important result. Animal and plant omega-3s have different bioavailability. It is impossible to completely replace “animal” Omega-3s with plant ones. At the same time, their joint use in food gives a synergistic effect.

Having dealt with the theory, let's move on to how to choose Omega-3, guided by the best price-quality ratio.

How to choose the right Omega-3 and how much is needed?

Today, there are a huge number of preparations with fish oil, differing in price, composition, form, raw materials, taste, and country of production. It’s really easy to get confused, but there are 6 key points, understanding which will make your choice correct and informed.

1 . First of all, put aside all the cans that say “Omega-3-6-9”. Approximately the same as shown in the figure below.

Even though Omega 6 and 9 are also essential fatty acids, there is no real deficiency in them. For example, the most common sunflower oil more than covers our need for Omega-6. And in modern conditions, you need to worry more about how to reduce the amount of the latter in the daily diet, because their excess has the same negative impact on health as a deficiency (more on this).

As for Omega-9, the daily need for them is extremely small, in addition, they are successfully synthesized in the body from other polyunsaturated fatty acids.

Why do manufacturers produce drugs with this composition?

It is difficult for me to answer this question unambiguously. Most likely for marketing reasons. After all, the more “apparent benefits” there are in a jar, the more expensive it can be and the higher its value in the eyes of a potential consumer. There is no need to succumb to this trick by buying sunflower oil at the price of pharmaceutical drugs. Choose supplements that contain only animal-based Omega-3 fats (EPA+DHA).

2. Carefully study the composition and discard all options that include ALA, as in the example below.

We have already found that the efficiency of transformation of ALA into DHA and EPA is very low. Therefore, there is no point in overpaying for the presence of alpha-linolenic acid, which is practically useless in this case, in the composition.

3. Add the amounts of EPA and DHA to the manufacturer's recommended daily allowance.

According to the recommendations of the World Health Organization, the daily requirement for Omega-3 is from 500 to 1000 mg. The Russian Ministry of Health recommends a higher minimum daily intake of 1 g (maximum 2.5 g). In the selection process, preference should be given to those drugs for which the minimum daily requirement is provided by one or two capsules. It is convenient to receive and is usually more cost-effective.

5. From the remaining options, choose the one in which the starting raw material for production was small sea fish (anchovies, sardines) or fish oil, i.e. fat obtained from the muscle of the fish rather than its liver.

6. Finally, calculate the cost per daily dose by dividing the price of the supplement by the number of daily doses it contains.

As an example, let's look at a very common additive under the Doppelgerz brand and evaluate its quality according to the criteria I gave above.

• contains only fish oil and no plant ALA - good;
• Unfortunately, the manufacturer did not indicate the exact amount of EPA and DHA in the composition; only their total amount is given - 300 mg per 1 capsule. The concentration is not very high, which means that to meet the daily requirement (from 500 to 1000 mg) you need to take at least 2 capsules daily; as a result, the package will only last for 15 days;
• the raw material for production was fish oil (the insert specifies that fish oil is obtained from the body of Arctic salmon) - good;
• Vitamin E was used as a preservative – good;
• the cost of a daily dose is 22.73 rubles. (341 rubles per package / 15 daily doses).

Overall, a good supplement both in composition and quality.

To complete the picture, I will give one more example. Let’s evaluate the quality of the Jarrow formulas brand supplement, which I use almost every day.

• contains only fish oil made from anchovies and sardines - good;
• EPA and DHA are in the correct 2:1 ratio - very good;
• one capsule contains 600 mg of eicosapentaenoic and docosahexaenoic fatty acids, which is already enough to meet the daily requirement - good;
• the cost of a daily dose is 10.1 rubles. — (1202 rubles per package / 120 daily doses).

In the first and second variants, the additive is presented in capsule form. This is very convenient for two reasons: firstly, the shell protects the “delicate” fish oil from contact with air and oxidation, and secondly, the capsules are convenient to drink, and they do not give an unpleasant fishy aftertaste, which is well known to many from childhood.

(! ) Finally, an important safety note. Before taking any Omega-3 medications, be sure to consult your doctor if you suffer from diabetes or are taking medications from high pressure or to thin the blood.

I hope that the article was useful to you and the question of choosing Omega-3 is now completely clear.

Be healthy and always make choices in your favor!

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