How much do you know about Omega-3 fatty acids? If you are like the rest of us, you have heard the term, you are aware that they are good for you, you may have even purchased some fish oil to make sure you are getting enough of them. And, maybe, that is all you really care about knowing. But, if you clicked on this article, my guess is that you want to have a fuller understanding of Omega-3s and the impact they have on your body and brain. Well, me too! So let’s dive in!

As an overview, Omega-3 fatty acids are a group of essential polyunsaturated fatty acids. When you see the term “essential” describing any nutrient, that means that it is something that our bodies do not make on their own. They are essential because we need to get them through diet or supplements. Polyunsaturated fats are fats that have more than one unsaturated carbon bond in the molecule. These stay liquid at room temperature and are known to lower LDL cholesterol, which is considered the “bad” cholesterol. In comparison, saturated fats are fats that are tightly bound and have no double bonds in their molecules. This causes them to harden at room temperature and they can cause fatty deposits in our blood vessels. 

Another type of polyunsaturated fat that you might have heard of in relation to Omega-3 is Omega-6. Omega-6 is also an essential fatty acid. It plays an important role in many functions in our bodies, from providing energy for our cells, to contributing to the integrity of our cell membranes, to helping our immune system by promoting inflammation when it’s needed and keeping our body’s inflammatory response balanced when it’s not needed. We are not going to dive deep into Omega-6 fatty acids today, but it is important to know that we need to keep a balance of Omega-3 and Omega-6 fatty acids for optimal health. Ideally, this ratio is between 2:1 and 4:1 Omega-6 to Omega-3. Because Omega-6 is found in so many vegetable oils ( corn, soybean, sunflower, safflower) and these oils are in so many of the processed foods we consume, that ratio is way out of balance for many of us. And, because Omega-6 is inflammatory, this imbalance often leads to inflammatory conditions. So, in addition to increasing Omega-3’s, you might also want to watch your intake of Omega-6s.

But let’s get back to Omega 3’s. There are three main types of these fatty acids:

• DHA (docosahexaenoic acid) makes up a large part of the structure of our brains, retinas and other body parts. Because we need it for the structural integrity of our brains, clearly it is necessary for brain development and function. DHA is found primarily in fatty fish (salmon, mackerel, sardines and anchovies). 
• EPA (eicosapentaenoic acid) has anti-inflammatory properties and benefits our hearts. EPA is found in fatty fish and algae.
• ALA (alpha-linolenic acid) is a fat that can be converted to EPA and DHA for use by our bodies. ALA is found primarily in plant-based foods like flaxseeds, chia seeds, hemp seeds, walnuts and soybean oil. Even though this can be converted to the much-needed DHA and EPA, it is only converted in small doses so you need a source for the other two Omega-3 fatty acids for optimal health. 

Remember that our bodies do not make their own Omega-3s so we need to make sure we are getting enough of it in our diets. Most health organizations agree that the average healthy adult should have a combined daily intake of EPA and DHA ranging from 250 to 500 milligrams. Now, as much as I try to eat healthy, I know that my diet is not providing me with that amount of Omega-3s on a daily basis. Thank goodness this is one nutrient that can be taken in supplement form and is easily utilized by our bodies. Some good supplements are fish oil (rich in EPA and DHA), krill oil (contains both EPA and DHA and may be more easily absorbed than fish oil), algae oil (a plant-based source of DHA and EPA), and ALA supplements such as flaxseed oil (but remember that the conversion to DHA and EPA is limited).

Now that we have an understanding of what Omega-3 fatty acids are and we know how to get them into our bodies, let’s dig into what they do in our bodies and why they are important. 

Let’s start with brain development. Remember we said that DHA is a major component in the structure of our brains and retinas? Well, it makes up about 20% of the brain’s cerebral cortex and about 50% of the structure of the retina. You can imagine how important this is for infants and children as their brains are developing! Since the DHA actually creates 20% of the structure of our brains, it is imperative that infants and young children get enough of this in their diets. 

Additionally, DHA is needed for the proper functioning of the neurons in our brains. Neurons are the way information is passed along in our brains. We definitely want them functioning at a high level! Obviously, when our neurons are functioning optimally, we learn things more quickly, synthesize memories better, and generally have improved cognitive health. Omega-3’s, especially DHA, are associated with improved cognitive function. DHA is thought to enhance the connections between the neurons (called synapses) to improve our ability to learn and form memories. As a result, this little fatty acid is helping our brains make new neural connections, thus enhancing neuroplasticity and allowing us to continuously learn and grow! 

Not only do these amazing fatty acids help us get smarter, but they also have a huge impact on our mental health! In multiple studies, Omega-3s have been linked to reduced risk of depression, anxiety and mood disorders. EPA, in particular, has an anti-inflammatory effect that can help regulate mood and reduce symptoms of depression. Additionally, Omega-3s play an important role in the synthesis of neurotransmitters like serotonin. We all want plenty of serotonin in our system because this is the neurotransmitter that makes us feel good. And, we need Omega-3’s to synthesize it. As an added bonus, Omega-3’s help regulate our bodies’ response to stress by influencing the release of stress hormones like cortisol. A well-regulated stress response is a great thing!

Just like Omega-3s are vital for infants for brain development, we need to make sure we are getting enough throughout our lives. As we get older, we are susceptible to cognitive decline. But, research is demonstrating that regular intake of omega-3 fatty acids can help slow the rate of age-related cognitive decline and reduce the risk of developing neurodegenerative diseases. Because they play a role in maintaining the integrity of our brain structure and keeping the neurons firing smoothly, and because they reduce inflammation in our systems, these fatty acids help to protect our brains and bodies from age-related declines.  

Speaking of inflammation, we all know that inflammation in our brains is not good. Brain inflammation has been linked to Alzheimer’s, Parkinson’s disease and other forms of dementia. Luckily, the Omega-3 fatty acid EPA has strong anti-inflammatory properties. It works to inhibit the production of pro-inflammatory cytokines and chemokines in our system. Additionally, it acts as an antioxidant, ridding our system of cell-damaging free radicals. All of these qualities give Omega-3s, and EPA in particular, their neuroprotective effects. 

But, Omega-3s are not only good for our brains. Many of the properties that protect our brains also protect the rest of our bodies. They help fight inflammation throughout our bodies, often helping to manage chronic inflammatory conditions like arthritis. They help to lower triglyceride levels in our blood, lower blood pressure, decrease the risk of arrhythmias and prevent plaque buildup in our arteries to make our hearts healthier. They keep our eyes healthy by creating and maintaining the structure of our retinas. They support higher intelligence and a reduced risk of developmental delays in infants and children. They make our bones stronger by boosting the amount of calcium in our bones and reducing joint pain. And, for those of us who have a little vanity, they help manage oil production and hydration in our skin which reduces premature aging and protects us from sun damage. 

Overall, I would say that these little fatty acids are pretty amazing! Let’s make sure we are getting enough of them in our systems. Who has a good salmon recipe to share?!