Supplemental omega-3 fatty acids from fish oil and other sources are being recommended as a treatment or benefit for many diseases and maladies. The bottom line is omega-3 fatty acids are essential nutrients that are commonly deficient in the modern diet. Omega-3 supplementation is an important way to move toward a healthier, balanced diet to avoid disease but has not been established as a treatment for any disease.
What Are Omega-3 Fatty Acids?
The chemical structure of fatty acids is composed of a carboxylic acid head followed by a long chain of carbon atoms. Fatty acids are classified based on how the bonds are made between the long chain of carbon atoms -- either a flexible single bond or a rigid double bond. Omega-3 fatty acids are polyunsaturated, having more than one rigid double bond that defines how they can be used in chemical reactions in the body. The body is unable to make omega-3 fatty acids itself and must obtain them from the diet.
Function of Omega-3s in the Body
Every day your body balances signals promoting and opposing inflammation, the process your body uses to fight pathogens and heal injuries. Inflammation activates the immune system and increases the permeability of blood vessels. Omega-3 fatty acids are used to produce signals that oppose inflammation. Deficiency of omega-3s may lead to chronic inflammation and greater risk for disease.
The cells of your body are surrounded by membranes composed of phospholipids. The synthesis of phospholipids from omega-3 fatty acids is important in positioning signaling proteins sticking through the membrane, allowing cells to interact with each other. This is essential in the functioning of the nervous system.
Omega-3 and Disease
Deficiency of omega-3 fatty acids has not been established as a causal factor in any disease. According to the University of Maryland Medical Center, low levels of omega-3 fatty acids have been found in blood tests in people with bipolar disorder, schizophrenia and cardiovascular disease. Chronic inflammation and abnormal signaling in the brain may contribute to the development of these diseases or worsen symptoms.
Avoiding Deficiency
The main advantage of omega-3 supplementation is avoiding risks that come with deficiency. Unfortunately, no official recommended intake has been established. MayoClinic.com recommends consuming 300 to 500 mg of long-chain omega-3 fatty acids EPA and DHA, found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. Consume 800 to 1,100 mg of short-chain omega-3 fatty acid ALA, found in vegetables as well as in seeds and nuts such as flax seed, soybeans, walnuts and chia seeds.
Safe Supplementation
If you take medication or have a medical condition, take supplemental omega-3 fatty acids only under your doctor's supervision. The University of Maryland Medical Center suggests healthy individuals can take up to 3,000 mg of fish oil per day without a doctor's supervision. High doses of omega-3 fatty acids may lower blood sugar excessively or interfere with blood clotting. Some studies indicate that high amounts of the short-chain omega-3 fatty acid ALA may worsen prostate cancer or macular degeneration.
Member Comments