OMEGA THREE SUPPLEMENTS - SUPPLEMENTS

Home / supplements / 2021

Omega Three Supplements

of omega 3 are over-the-counter products aimed at increasing the nutritional intake of one or more essential polyunsaturated fatty acids (PUFA) belonging to the homonymous group (ω-3); more precisely:

Alpha linolenic acid (ALA) - (18: 3 ω3);
Eicosapentaenoic acid (EPA) - (20: 5 ω3);
Docosahexaenoic acid (DHA) - (22: 6 ω3).

Shutterstock

Generally marketed in the form of caps or capsules, omega 3 supplements almost always contain more than one type of molecule; they are almost usually enriched with vitamin E (tocopherols), sometimes in association with provitamins A (carotenoids), for antioxidant purposes. For optimal conservation, it is advisable to keep them cool and away from light and oxygen.

Due to their limited presence in foods, and given their considerable role in human metabolism, those of omega 3 are among the best-selling health food supplements in the world.

For further information: Essential Fatty Acids , probably for the elderly and certainly for those suffering from metabolic and / or chronic inflammatory diseases.

The Western diet is potentially deficient in omega 3 essential fatty acids; in addition, there are factors that predispose to nutritional deficiency such as: old age, malabsorption (of various kinds, such as general, specific fat, etc.), excess of omega 6 (questionable, because dose dependent), deficiency of the enzyme necessary for metabolism specific (in common with omega 6) etc.

The omega 3s are not all the same and the two chemical forms EPA and DHA, although they can be synthesized by ALA (again through the enzymatic catalyst common to omega 6), are metabolically more active.

But be careful, since supplements do not replace a healthy and balanced diet, before choosing any omega 3-based product, it is good to make sure you reach a satisfactory level with the diet. It is also advisable to read the labels carefully, in order to avoid less appropriate or misleading products.

they promote the synthesis of anti-inflammatory eicosanoids - but not only - opposing the pro-inflammatory action of other molecules that are actually very similar.

Note: not everyone knows that the intake of omega 3 is not free from possible contraindications; in fact, the intake of deteriorated polyunsaturated fatty acids (peroxidized) can have a negative metabolic effect, rather than a health benefit.

Metabolic functions of omega 3 supplements

The functions of supplements are the same as those of dietary omega 3s. In short, those who take omega 3 supplements have the goal of:

Increasing the protection of blood vessels from atherosclerosis risk factors; especially the heart (protected from coronary heart disease) and the brain (theoretically, less prone to thrombus and emboli) benefit from this. This happens thanks to the following mechanisms of action:
- Improvement of cholesterolemia: even if the various scientific studies can show different results, it is hypothesized that they can reduce total cholesterol (through the lowering of LDL) or increase HDL;
- Reduction of triglyceridemia;
- Moderation of complications related to chronic hyperglycemia;
- Appeasement of primary arterial hypertension (they are also vasodilators and promote capillary microcirculation);
Ensure correct embryonic development;
Support the growth of nerve and eye tissue;
Add protection for the central nervous system from degeneration that occurs with old age, with the aim of maintaining cognitive function;
Support the immune system, perhaps protecting against chronic inflammatory diseases (Crohn's disease, ulcerative colitis, asthma, psoriasis, etc.);
Help maintain good visual function.

; in fact, this attribute also belongs to the so-called omega 6.

Omega six are contained in excellent quantities in oil seeds and vegetable oils; therefore, they are well represented in most nutritional regimes. Although this category of fatty acids is also essential for the body, if present in excess it cannot be excluded that it may contribute to some metabolic imbalances - but it is not yet clear to what extent and the results seem controversial.

In fact, following some scientific studies carried out in vitro, for a short time the belief spread that omega 6 could contribute to the onset of metabolic pathologies and dysfunctions, intervening (in some ways) on the opposite of omega 3. This hypothesis is based on the fact that some omega 6s (especially arachidonic acid) are actually the precursors of PRO-inflammatory eicosanoids; therefore, it seemed logical to deduce that they could exert an effect diametrically opposite to omega 3 - instead, as already mentioned, promoters of ANTI-inflammatory eicosanoids. Moreover, ω-6 and omega 3 partially share the same metabolic pathway, and in particular an enzyme necessary for their activation (essential to obtain DHA from precursors); this would lead to competition with an inevitable imbalance towards the more abundant fatty acids (omega 6, to be precise).

This theory was disproved after a few years, thanks to a further investigation carried out "in vivo" which, for most of the omega 6, even revealed an "omega 3-memorable" effect. As always, the truth lies somewhere in between:

To a specific analysis on the contemporary western food composition (rich in junk foods, preserved, fried, etc.), we note a significant presence of arachidonic acid, which at certain levels can actually increase the factors of inflammation;
Furthermore, the sharing of some metabolic pathways seems to penalize omega 3; being in the minority, the latter suffer from the excess of omega 6, which occupy most of the enzymes necessary for common metabolism.

Omega 3 deficiencies: are they all the same?

Therefore, when it comes to omega 3 it is not only important to guarantee the right intake in absolute terms, but also in percentage terms.

While the diet of Paleolithic men was characterized by a 1: 1 ratio of omega 3 to omega 6, recent changes in eating habits have shifted this balance towards proportions closer to 1:13 and 1:20 - depending on the population. analyzed.

According to INRAN (National Research Institute for Food and Nutrition), the recommended intake of essential fatty acids requires:

At least 0.5% of total calories for the omega 3 series (at least 250 mg in EPA and DHA, and for the rest in ALA; in infants and children up to 2 years, an additional 100 mg of DHA is recommended and in the elderly up to to 100-200 mg more);
At least 2% of the total energy as regards omega 6;
In all, essential fatty acids are included in 5-10% of total calories.

The omega 3 deficit can be evaluated from three points of view:

They are quantitatively deficient, ie the total intake of fatty acids belonging to the omega 3 group does not cover individual needs;
They are deficient in proportion to omega 6 or the part of EPA and DHA is deficient
They are lacking in an absolute sense, that is, both in relation to the overall contribution of all the omega 3 molecules, and in relation to the omega 6s and the part of EPA and DHA.

Note: if the total quantity of omega 3 is sufficient, the ratio with omega 6 is unbalanced in favor of the latter, we speak of an excess of omega 6.

Why is Omega 3 Deficiency Widespread?

Omega 3s are scarcely present in most of the most consumed foods in the Western diet. Except for some fish, seeds and oils, it seems really difficult to find foods that provide a significant amount of omega 3. So is it really that difficult to meet those needs?

To answer this question, we calculated the intake of essential fatty acids and their proportions in four daily menus (see results). Indeed, as was expected, the omega 6 / omega 3 ratio only approaches the desirable one. in the days in which a portion of fish or linseed oil is consumed, while in the others it also departs considerably.

On balance, omega 3 supplements are useful when you don't eat enough fish products (especially seafood). It is advisable to consume three or four weekly portions of fish from cold seas or in any case blue fish, obviously better if poor fish (eco-sustainable), alternating - if desired - the extra virgin olive oil and other oils rich in omega 3 (not for cooking but to season raw foods).

You may find useful articles on blue fish such as: sardines, lanzardo, mackerel, bonito, tuna, herring, sardinella, garfish, anchovies, tuna alletterato, tombarello etc.

For further information: Fish Rich in Omega 3 For further information: Oils Rich in Omega 3 For further information: Foods Rich in Omega 3 possessed by IFOS certification. In the next paragraph we will also deepen this topic;

Although they may seem identical, α-linolenic acid (alpha-linolenic) and γ-linolenic (gamma-linolenic) are not at all. Γ-linolenic acid (GLA, 18: 3) does not belong to the omega 3 series (ω3 or n-3), but to that of omega 6 (ω6 or n-6). For this reason, supplements based on omega 3 essential fatty acids must contain the specific wording "α-Linolenic acid" (ALA) and not "gamma-linolenic acid";

Among the various omega 3 derivatives obtained from the metabolism of ALA, the most active and important are eicosapentaenoic acid or EPA (20: 5 ω3) and docosahexaenoic acid or DHA (22: 6 ω3). This transformation is mediated from an enzyme called Δ-6-desaturase, whose catalytic activity decreases with aging, with alcoholism, with a low-protein diet, with hyperglycemia and with pharmacological treatments based on glucocorticoids. For this reason, omega 3 supplements rich in EPA and DHA should be preferred over those containing higher percentages of alpha-linolenic acid or which bear the simple wording "fish oil" without specifying the composition in essential fatty acids;

A good omega 3 supplement is packed with antioxidants. Vitamin E (tocopherols, especially α-tocopherol) is the most effective and optimizes both the conservation and the absorption of omega 3; protects PUFAs from free radicals. Other substances with similar function found in omega 3 supplements are vitamin A, C, zinc and selenium.

It is also essential to eliminate or minimize atmospheric oxygen, light and high temperatures;

We reiterate that the simple wording "supplement rich in essential fatty acids" does not give guarantees on the quality of the product, which could also include a "high percentage of omega 6;

The recommended doses generally range from 500 mg to 1500 mg / day but it is possible to increase them reasonably;

When comparing supplements based on omega 3 it is good to compare not only the net weight and the percentages of the various components on 100 g, but also on the single capsule or on the unit of liquid (oil) or other (see algae etc.).

declared on the label. IFOS is the only program that guarantees the actual content of active ingredient mentioned on the label;

Presence of contaminants: environmental contaminants are harmful chemicals that enter the ecosystem as a result of industrial activity. These compounds, also present in the sea, tend to accumulate in the fatty tissues of the fish, therefore in the extracted oil. The most commonly found contaminants in fish oil samples are heavy metals (eg mercury, lead, arsenic, cadmium), PBCs, dioxins, furans and dioxin-like PCBs. Clinical research suggests that contaminants from edible marine sources may have adverse health effects, many of which outweigh the beneficial effects of omega 3. IFOS monitors the presence of these negative compounds and guarantees compliance with the safety limit imposed by law. The latest IFOS test also includes the measurement of radiation;

Chemical-physical stability: directly related to shelf-life, this parameter describes how quickly and easily the product deteriorates under normal storage conditions. An easily rancid fish oil indicates that the product has not been formulated properly, or that production has not been handled properly, or that it has been stored in unsuitable conditions (e.g. excessive temperature and humidity). IFOS checks and guarantees that the products enjoy the right stability.

FOS certification

The omega three supplements based on fishery products can enjoy the "Friend Of Sea" or FOS (friends of the sea) brand.

FOS is one of the most popular certification bodies for fishing and water.

Friend of the Sea is a non-profit non-governmental agreement (NGO) that aims at the conservation and protection of the marine habitat.

Friend Of Sea assessments are planned on the basis of the most up-to-date scientific studies and are managed by independent certification bodies.

Founded by Paolo Bray (European Director of the Earth Island Institute for the Dolphin-Safe project), the FOS is focused on the eco-sustainability of fish sampling.

Among the results of May, the rescue of millions of dolphins caught during tuna fishing stands out.

Certified products come from all over the world and require the most commercialized species, feed and fish oil based omega 3 supplements.

The control of the FOS takes place directly on site by international and independent certification agencies in compliance with the specific sustainability criteria.

Friend of the Sea refers to the criteria established by the FAO (Food and Agriculture Organization of the United Nations) and summarized in the Guidelines for seafood.

Cost models are moderate to allow small business owners to secure support (currently accounting for around 50% of total output).

Over 350 companies in more than 50 countries rely on FOS to evaluate the sustainability of their raw materials (especially anchovies, sardines, tuna clippings and Antarctic krill).

of EPA and DHA, which act on several fronts. Let's see how.

Blood pressure

Evidence suggests that omega 3 fatty acids can lower blood pressure (systolic and diastolic) in people with hypertension and also in people with normal blood pressure.

Blood circulation

Some evidence suggests that people with certain circulatory problems, such as varicose veins, may benefit from consuming EPA and DHA. These appear to stimulate blood circulation and increase the breakdown of fibrin (a protein involved in blood clotting and scarring).

High triglycerides

Omega 3 fatty acids reduce blood triglyceride levels, but do not significantly change the level of LDL cholesterol and HDL cholesterol in the blood.

Conclusions

On the other hand, the beneficial effect of omega 3 is limited to the quantity necessary for the body; to be clear, the rule that "the more omega 3s you take, the better!" Does not apply.

The investigations carried out on the general population deny the beneficial role of omega 3 supplementation for the prevention of cardiovascular diseases (including myocardial infarction and sudden cardiac death); the variables concerning the composition of the diet are not known or are approximate (in the next paragraph we will go into detail again).

However, a study carried out on people with a clinical history of cardiovascular disease showed a statistical correlation between the omega 3 supplement (> 1g / day for at least one year) and a protective effect against:

Cardiac death;
Unexpected death;
Myocardial infarction.

In this study, no protective effect was observed against mortality from stroke or other causes. The same goes for a fish-rich diet.

The use of fish oil has not been shown to be effective in revascularization, in the treatment of arrhythmia and in reducing hospitalization rates for heart failure.

For further information: Omega 3: Benefits on Heart, Cholesterol and Triglycerides

Bibliography

Rizos EC, Ntzani EE, Bika E, Kostapanos MS, Elisaf MS (September 2012). "Association Between Omega-3 Fatty Acid Supplementation and Risk of Major Cardiovascular Disease Events A Systematic Review and Meta-analysis". JAMA. 308: 1024–33.
Gray, Andrew; Bolland, Mark (March 2014). "Clinical Trial Evidence and Use of Fish Oil Supplements". JAMA Internal Medicine. 174: 460–62.
Kwak SM, Myung SK, Lee YJ, Seo HG (2012-04-09). "The efficacy of Omega-3 Fatty Acid Supplements (eicosapentaenoic acid and docosahexaenoic acid) in the secondary prevention of cardiovascular disease: a meta-analysis of randomized, double-blind, placebo-controlled". Archives of Internal Medicine. 172: 686-94.
Billman, George E. (2013/10/01). "The effects of omega-3 polyunsaturated fatty acids on heart rhythm: a critical reassessment". Pharmacology & Therapeutics. 140: 53-80.
Casula M, D Soranna, Catapano AL, Corrao G (August 2013). "Long-term effect of high-dose omega-3 fatty acid supplements for secondary prevention of cardiovascular events: A meta-analysis of randomized, placebo-controlled studies [corrected]". Atherosclerosis Supplements. 14: 243-51.
Delgado-Lista J, Perez-Martinez P, Lopez-Miranda J, Perez-Jimenez F (June 2012). "omega-3 long-chain fatty acids and cardiovascular disease: a systematic review". The British Journal of Nutrition. 107 Suppl 2: S201-13.
Kotwal S, Jun M, Sullivan D, Perkovic V, Neal B (September 18, 2012). "Omega-3 Fatty Acids and Cardiovascular Outcomes: Systematic Review and Meta-analysis"Circ Cardiovasc QUAL results. 5: 808-18.
Miller PE, Van Elswyk M, Alexander DD (July 2014). "Long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure: a meta-analysis of randomized controlled trials". American Journal of Hypertension. 27: 885-96.
Morris MC, Sacchi F, Rosner B. "Fish oil lower blood pressure? A meta-analysis of controlled clinical trials". Circulation. 88: 523-33.
Mori TA, Bao DQ, Burke V, Puddey IB, Beilin LJ. "Docosahexaenoic acid but not eicosapentaenoic lowers ambulatory blood pressure and heart rate in humans". Hypertension. 34: 253-60.
Weintraub HS (November 2014). "Overview of prescription omega-3 fatty acids products for hypertriglyceridemia". Postgraduate Medicine. 126: 7-18.
Wu L, Parhofer KG (December 2014). "Diabetic dyslipidemia". Metabolism: Clinical and Experimental. 63: 1469-1479.
Wang C, Harris WS, Chung M, Lichtenstein AH, Balk EM, Kupelnick B, Jordan HS, Lau J (July 2006). "N-3 Fatty Acids from Fish or Fish Oil Supplements, But Alpha-Linolenic Acid, Benefit Cardiovascular Disease Outcomes in Primary and Secondary Prevention Studies: A Systematic Review". The American Journal of Clinical Nutrition. 84: 5-17.
Larsson, SC (February 2013). "dietary fats and other running nutrients". Current Opinion in lipidology. 24: 41-48.

they are inconclusive.

Depression

Omega 3 (EPA) may be useful as a supplemental supplement in the treatment of major depression associated with bipolar disorder.

Significant benefits were observed after EPA supplementation only in the treatment of depressive symptoms and not manic symptoms, suggesting a link between omega 3 and mood depression.

The link between omega 3 and depression has been attributed to the fact that many of the products of the synthesis pathway of these fatty acids play a key role in regulating inflammation, such as prostaglandin E3, which appears to be linked to depression.

This correlation was supported both in vitro and in vivo, as well as in meta-analysis studies.

The exact mechanism by which omega 3s act on the inflammatory system is still controversial.

Anxiety

There is also some evidence supporting the contribution of omega 3s in treating anxiety symptoms, but studies are limited.

Psychosis Prevention

The link between omega 3 and psychosis prevention is very weak.

For further information: Omega 3: Benefits on the Brain

Bibliography

Robinson LE, Mazurak VC. "n-3 Polyunsaturated fatty acids: Relationship to inflammation in health adults and adults exhibiting features of metabolic syndrome". Lipids. 48: 319–32.
Cederholm T, Palmblad J (March 2010). "Are omega-3 fatty acids options for prevention and treatment of cognitive decline and dementia?'. Current Opinion in Clinical Nutrition and Metabolic Care. 13: 150–55.
Mazereeuw G, Lanctôt KL, Chau SA, Swardfager W, Herrmann N. "Effects of omega-3 fatty acids on cognitive performance: a meta-analysis". Neurobiol Aging. 33: e17–29.
Chew, EY; Clemons, TE; Agrón, E; Launer, LJ; Grodstein, F; Bernstein, PS; Age-Related Eye Disease Study 2 (AREDS2) Research, Group (25 August 2015). "Effect of Omega-3 Fatty Acids, Lutein / Zeaxanthin, or Other Nutrient Supplementation on Cognitive Function: The AREDS2 Randomized Clinical Trial". JAMA. 314: 791–801.
Forbes, SC; Holroyd-Leduc, JM; Poulin, MJ; Hogan, DB (December 2015). "Effect of Nutrients, Dietary Supplements and Vitamins on Cognition: a Systematic Review and Meta-Analysis of Randomized Controlled Trials". Canadian Geriatrics Journal. 18: 231–45.
Perica MM, Delas I (August 2011). "Essential fatty acids and psychiatric disorders". Nutrition in clinical practice: official publication of the American Society for Parenteral and Enteral Nutrition. 26: 409–25.
Montgomery P, Richardson AJ (2008-04-16). Montgomery, Paul, ed. "Omega-3 fatty acids for bipolar disorder". Cochrane database of systematic reviews (Online): CD005169.
Hegarty B, Parker G (January 2013). "Fish oil as a management component for mood disorders - an evolving signal". Current Opinion in Psychiatry. 26: 33–40.
Ruxton CHS, Calder PC, Reed SC, Simpson MJA. "The impact of long-chain n-3 polyunsaturated fatty acids on human health". Nutrition Research Reviews. 18: 113–29.
Miles EA, Aston L, Calder PC. "In vitro effects of eicosanoids derived from different 20-carbon fatty acids on T helper type 1 and T helper type 2 cytokine production in human whole-blood cultures". Clinical and Experimental Allergy. 33: 624–32.
Bucolo C, Caraci F, Drago F, Galvano F, Grosso G, Malaguarnera M, Maryentano S. "Omega-3 fatty acids and depression: Scientific evidence and biological mechanisms". Oxidative Medicine and Cellular Longevity. 2014: 1–16.
Sanhueza C, Ryan L, Foxcroft DR (October 18, 2012). "Diet and the risk of unipolar depression in adults: systematic review of cohort studies". Journal of Human Nutrition and Dietetics. 26: 56–70.
Appleton KM, Rogers PJ, Ness AR. "Updated systematic review and meta-analysis of the effects of n-3 long-chain polyunsaturated fatty acids on depressed mood". American Journal of Clinical Nutrition. 91: 757–70.
Bloch MH, Hannestad J. "Omega-3 fatty acids for the treatment of depression: Systematic review and meta-analysis". Molecular Psychiatry. 17: 1272–82.
Ross BM. "Omega-3 polyunsaturated fatty acids and anxiety disorders". Prostaglandins.

mammals are extremely rich in DHA and other omega 3 fatty acids.

Seal oil

Seal oil is a source of EPA, DPA (docosapentaenoic acid) and DHA.

According to the Health Canada Department, seal oil helps support eye and nerve development in children up to 12 years of age.

Like all seal products, it cannot be imported into the European Union; the most effective substitute is fish oil.

For further information: Omega 3 Benefits on Eyesight

Bibliography

Natural Health Product Monograph - Seal Oil. Health Canada. June 22, 2009. Retrieved June 20, 2012;
European Parliament (9 November 2009). MEPs adopt strict conditions for the placing on the market of seal products in the European Union. Hearings. European Parliament. Retrieved 12 March 2010.

. The results of the individual studies were contradictory.

In 2012, two combined analyzes found no compelling evidence (contradictory results) to support omega 3 supplements can protect the heart from heart disease. However, it should be noted that most of these studies analyzed people who have already had a previous heart disease (they may have heredity, other dysfunctions and frailties); the investigations carried out on healthy people are numerically lower.

Conversely, other insights seem to support the "positive effect of consuming fish products - people who eat fish at least once a week are less likely to die of heart disease than those who rarely or never consume it. This positive effect" it could also be linked to the replacement of junk food (junk food) with foods without harmful components (saturated, hydrogenated, trans, cholesterol, toxins, etc.). We also remember that, usually, those who consume fish regularly have an overall healthier lifestyle (more fruit and vegetables, whole foods, physical activity, no alcohol, no smoking, etc.).

What is not known, however, is whether during the dietary supplementation with omega 3 the diet of the persons analyzed was in itself capable of satisfying the nutritional needs. In this case, it is obvious that the supplementation did not lead to an improvement. measurable. If the subjects had suffered from a deficiency, perhaps the improvements would have appeared evident.

Some results were highlighted (again from 2012) concerning the alleviation effect of omega 3 contained in fishery products and fish oil on the symptoms of rheumatoid arthritis (chronic inflammatory disease). Specifically, on the symptoms of morning stiffness of the joints, such as swelling and pain; consequently there was less need for anti-inflammatory drugs to control these symptoms.

Several people with psoriasis claim to see improvements with the intake of omega 3 and vitamin D, but it is not scientifically proven.

Omega 3 supplements are considered very useful for pregnant women who have to meet the requirements and do not want to risk increasing the intake of abundant dietary mercury in large fish.

DHA plays an important role in the functioning of the brain and vision. Research has been conducted on the correlation between DHA, other omega 3s, and brain as well as eye diseases. Not enough evidence was found to draw conclusions on the efficacy, even if, remember, these investigations neglected the intake of omega 3 with the diet of the sample.

However, in 2015 the National Institutes of Health (NIH) indicated that supplements containing EPA and DHA do not appear to slow disease progression in people at high risk of developing the advanced stage of this disease. In addition to the usual dietary variable, also in this case a sample particularly predisposed to the aggravation of the disease was used. The same study indicated that the intake of EPA and DHA supplements does not slow down cognitive decline in the elderly.

Finally, it is not possible to draw "firm" conclusions on whether omega 3 supplementation may be useful for: allergies, asthma, cachexia (severe weight loss) associated with advanced cancer, cystic fibrosis, kidney disease, lupus, menstrual cramps , obesity, osteoporosis, and organ transplantation (for example, decreasing the likelihood of rejection).