Omega 3: What is it and why is it so important?

In this article we explain what omega 3 is and why it is so important to increase its intake compared to omega 6 fatty acids. We also make reference to the importance of supplementation to help correct the imbalance between omega 6 and omega 3.

To understand what omega 3 is and its benefits, we must keep in mind some important concepts:

What are fatty acids?

Fatty acids are biomolecules formed by a long hydrocarbon chain (formed by carbon and hydrogen atoms), of different lengths (or number of carbon atoms) and at the end of which there is a chemical group called carboxyl that gives it the condition of acid. The most abundant types of fatty acids in nature are formed by chains of 16 to 22 carbon atoms.

What are saturated, monounsaturated and polyunsaturated fatty acids?

Fatty acids are classified as saturated when they have no double bonds between carbon atoms(C=C) in the chain. At room temperature, saturated fatty acids are usually found in solid form.

Saturated fatty acids are composed of only single bonds, which have the same distance between them (1.54 Å) and the same angle (110°). This circumstance allows the bonding between several fatty acid molecules by means of attractive forces called Van der Waals forces. The longer the chain (more carbons), the greater the possibility of the formation of these weak interactions. Therefore, at room temperature, saturated fatty acids are usually found in the solid state.

Fatty acids are classified as unsaturated if there are double bonds in the carbon chain. A fatty acid with a single double bond is called monounsaturated, and a polyunsaturated fatty acid has more than one double bond. The degree of unsaturation (number of double bonds) and the position of these double bonds in the carbon chain will affect the physical and chemical properties of the fatty acid. At room temperature, monounsaturated and polyunsaturated fatty acids usually occur as oily liquids.

What are omega-3 and omega-6 acids?

Polyunsaturated fatty acids (from here on we will use the abbreviation “PUFA”), are very important micronutrients, which cannot be synthesized by the organism, and therefore must be obtained exogenously (externally), through the diet. These essential micronutrients are classified into omega-3 and omega-6 PUFAs , according to their structural characteristics (the location of the carbon involved in the first double bond from the end of the carbon chain). Omega 9 fatty acids are monounsaturated and are not essential, as they can be synthesized in the human organism.

The importance of the omega 6/omega 3 balance and its role in inflammation

Omega-3 and omega-6 PUFA are important structural components of cell membrane phospholipids, preserving cell wall stability, and participating in the processes of metabolism, cell signaling and regulation of gene expression. Another important function of omega-3 and omega-6 PUFAs is in inflammation-related processes, and this is where an imbalance between omega-3 and omega-6 intake can cause problems.

Throughout human evolution, we have drastically changed the proportions of omega-3 and omega-6 consumed. Modern diets consume far more omega-6 than necessary. The suggested omega 6 to omega 3 ratio should be 4:1 (4 times more omega 6 than omega 3), but according to some studies an average of 15 times more omega 6 than omega 3 (15:1) is consumed, and in some countries this ratio is as high as 30:1.^{1, 2}

The main omega-3 PUFA are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA participate in metabolic pathways that have as their end product series 3 prostaglandins, which exhibit anti-inflammatory activity. In fact, they have been the focus of interest in a large number of investigations, a product of their well-characterized anti-inflammatory and cytoprotective effects. ^3-5 On the contrary, omega-6 PUFAs participate in metabolic pathways that terminate in the synthesis of proinflammatory agents. The main omega 6 PUFA is arachidonic acid (AA), which in turn derives a family of proinflammatory metabolites, such as series 2 prostaglandins, a potent mediator of inflammation, pain and fever, which are those that ultimately exert the net proinflammatory effect of omega-6 ^{6, 7} PUFA.

For this reason, high omega-6 intakes are associated with an increased incidence of inflammatory diseases such as cardiovascular disease, cancer, diabetes, obesity, autoimmune diseases, asthma and depression, among others. So, because our diets are already skewed towards a higher consumption of omega-6, we should not only increase the amount of omega-3 in our diet, but progressively decrease the intake of omega-6, eliminating processed foods and reducing the consumption of vegetable oils such as soybean, corn and sunflower oils. In this way we will be able to restore the balance between omega 3 and omega 6, essential in the prevention and treatment of chronic diseases.

It is known that diets rich in EPA and DHA increase the proportion of omega-3 PUFA in cell membranes, particularly in lymphocytes, which, in addition to reducing their arachidonic acid (AA) content due to a competitive effect, reduces the generation of pro-inflammatory products derived from this8^{, 9}. EPA and DHA supplementation is also able to reduce the production of proinflammatory cytokines, such as interleukin-1, interleukin-6, interleukin-8 and tumor necrosis factor-α (TNF-α), which are released when macrophages and monocytes are activated. ¹⁰ Excess activity of these substances contributes to pathological inflammation, a situation observed in chronic intestinal inflammation ¹¹, in rheumatoid arthritis ¹², among other inflammatory pathologies. TNF-α has an important role in the development of cachexia in cancer patients. ¹³ In this sense, EPA and DHA supplementation can reduce the production of infammatory cytokines and the effects of TNF-α. ¹⁴

➪ Omega-6 PUFA are mainly found in vegetable oils such as safflower, soybean, corn, pumpkin seed, olive, sunflower and coconut.

➪ Omega-3 PUFAs are found mainly in fish (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines) and shellfish. Nuts and seeds, too, possess omega-3 PUFA, however, they are composed primarily of α-linolenic acid (ALA). ALA must be converted to EPA or DHA before your body can use it for more than just energy production. However, this conversion process is inefficient in humans. Only a small percentage of ALA is converted to EPA, and even less to DHA.^15-18

Omega-3 supplementation: How to choose a good omega-3?

Due to the hectic pace of daily life that many of us have, we are left with little time to prepare meals, and end up opting for fast food or simple dishes that are quicker to prepare, which usually do not include fish. If this is your case, supplementation with food supplements based on fish oil is a recommendable option, but, be careful! not just any supplement will do. You must make sure that it is concentrated in DHA and EPA fatty acids so that each recommended daily dose complies with the recommendations of the Scientific Panel of the European Food Safety Agency (EFSA):

Eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids contribute to normal heart function and to maintaining normal blood cholesterol levels. The beneficial effect is obtained with a daily intake of 250 mg EPA and^DHA19 .

Docosahexaenoic acid (DHA) contributes to the maintenance of normal vision and normal brain function. The beneficial effect is obtained with a daily intake of 250 mg of docosahexaenoic acid. ¹⁹

Another important aspect is food safety. Fish oil should have a high degree of purity, meeting quality requirements in terms of heavy metals and other contaminants. In addition, some food supplements, such as Omega 3 + Vit K2 + Vit D3 from Nutribiolite, incorporate other vitamins that may be of interest, such as vitamin D3, a vitamin that is deficient in many European countries, including Spain. ²⁰

Nutribiolite has in its product line, 2 food supplements based on omega 3, developed for different supplementation objectives. In both cases, the quality and quantity of their active ingredients stand out, as we can verify below.

Omega 3 + Vit K2 (MK-7) + Vit D3

➪ Omegatex® oily fish oil (1000 mg) from renewable sources and highly concentrated in omega 3, of which 500 mg EPA and 250mg DHA. These amounts of EPA and DHA comply with EFSA recommendations in terms of contribution to normal heart function, maintenance of normal blood cholesterol levels, maintenance of normal vision and normal brain function.

➪ Vitamin D (1000IU, 500% NRV) under the active form of cholecalciferol (D3) from DSM® Nutritional Products. Vitamin D contributes to the maintenance of normal blood calcium levels, to the maintenance of normal bones and teeth, to the normal functioning of the immune system and muscles, and to the process of cell division.¹⁹

➪ Vitamin K2 (50μg, 66.7% NRV) in its most bioactive and bioavailable form, menaquinone-7, also known as MK-7 or K2-7 from K2VITAL®. Vitamin K contributes to normal blood clotting and to the maintenance of normal bones. ¹⁹

Bibliographic references

1. Simopoulos, A.P., Importance of the ratio of omega-6/omega-3 essential fatty acids: evolutionary aspects. World Rev Nutr Diet, 2003. 92: p. 1-22.
2. Daley, C.A.A., A.; Doyle, P.; Nader, G.; Larson, S. A literature review of the value-added nutrients found in grass-fed beef products. 2004 Archived from the original on July 6, 2008. Retrieved March 23, 2008.
3. Calder, P.C., n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr, 2006. 83(6 Suppl): p. 1505s-1519s.
4. Trebble, T.M., et al., Prostaglandin E2 production and T cell function after fish-oil supplementation: response to antioxidant cosupplementation. Am J Clin Nutr, 2003. 78(3): p. 376-82.
5. Simopoulos, A.P., Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr, 2002. 21(6): p. 495-505.
6. Sampath, H. and J.M. Ntambi, Polyunsaturated fatty acid regulation of genes of lipid metabolism. Annu Rev Nutr, 2005. 25: p. 317-40.
7. Yates, C.M., P.C. Calder, and G. Ed Rainger, Pharmacology and therapeutics of omega-3 polyunsaturated fatty acids in chronic inflammatory disease. Pharmacol Ther, 2014. 141(3): p. 272-82.
8. Lapillonne, A., S.D. Clarke, and W.C. Heird, Polyunsaturated fatty acids and gene expression. Curr Opin Clin Nutr Metab Care, 2004. 7(2): p. 151-6.
9. Sessler, A.M. and J.M. Ntambi, Polyunsaturated fatty acid regulation of gene expression. J Nutr, 1998. 128(6): p. 923-6.
10. Camuesco, D., et al., Intestinal anti-inflammatory activity of combined quercitrin and dietary olive oil supplemented with fish oil, rich in EPA and DHA (n-3) polyunsaturated fatty acids, in rats with DSS-induced colitis. Clin Nutr, 2006. 25(3): p. 466-76.
11. Nieto, N., et al., Dietary polyunsaturated fatty acids improve histological and biochemical alterations in rats with experimental ulcerative colitis. J Nutr, 2002. 132(1): p. 11-9.
12. Hurst, S., et al., Dietary fatty acids and arthritis. Prostaglandins Leukot Essent Fatty Acids, 2010. 82(4-6): p. 315-8.
13. Szymanski, K.M., D.C. Wheeler, and L.A. Mucci, Fish consumption and prostate cancer risk: a review and meta-analysis. Am J Clin Nutr, 2010. 92(5): p. 1223-33.
14. Martins de Lima-Salgado, T., et al., Modulatory effect of fatty acids on fungicidal activity, respiratory burst and TNF-α and IL-6 production in J774 murine macrophages. British Journal of Nutrition, 2011. 105(8): p. 1173-1179.
15. Burdge, G.C., Metabolism of alpha-linolenic acid in humans. Prostaglandins Leukot Essent Fatty Acids, 2006. 75(3): p. 161-8.
16. Brenna, J.T., Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care, 2002. 5(2): p. 127-32.
17. Plourde, M. and S.C. Cunnane, Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality and use as supplements. Appl Physiol Nutr Metab, 2007. 32(4): p. 619-34.
18. Gerster, H., 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, 1998. 68(3): p. 159-73.
19. COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health (Updating Regulation (EC) No 1924/2006), in Official Journal of the European Union, European D.O.d.l.U., Editor. 2012.
20. Navarro Valverde, C. and J.M. Quesada Gómez, Vitamin D deficiency in Spain: reality or myth? Journal of Osteoporosis and Mineral Metabolism, 2014. 6: p. 5-10.