Omega 3 Fatty Acids Explained

Reviewed and fact-checked by Alessandro Grenci, Superintendent Pharmacist. Read our editorial policy to see how we create informative, accurate content.

What are Omega 3 Fatty Acids?

Omega 3 fatty acids are a group of polyunsaturated fats essential for human health. The parent compound, alpha-linolenic acid (ALA), is found mainly in plant-based foods such as nuts and seeds. ALA is classified as an essential fatty acid because the body cannot produce it; it must be obtained through diet. Once consumed, ALA is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However, the conversion is inefficient. Only 5– 10% of ALA converts to EPA, and less than 5% converts to DHA. Therefore, it’s important to consume EPA and DHA directly from foods like oily fish (e.g., salmon, mackerel, herring, pilchards, and anchovies) or supplements.

Why Supplement Omega 3?

Dietary intake of Omega 3 is often insufficient in the UK. Current guidelines recommend two portions of fish per week, including one portion of oily fish (about 140g). However, most adults consume only around 70g of oily fish weekly, with Omega 3 intake barely reaching half the recommended 450mg per day. Using a high-quality fish oil supplement ensures adequate intake of EPA and DHA, particularly for individuals with limited fish consumption or specific health concerns.

Roles of Omega 3 Fatty Acids

1. Brain Function

DHA plays a critical role in brain health, as the brain is about 60% fat by weight. It supports the production of chemical messengers that ensure proper communication between nerve cells. Poor DHA levels are linked to cognitive decline. DHA is classified as a nootropic nutrient. These are substances that enhance cognitive functions. It is abundant in brain regions linked to memory and cognition and helps produce other nootropic compounds like phosphatidylserine (PS), vital for nerve health and communication.

2. Heart Health

EPA and DHA are essential for maintaining heart health. A combined daily intake of 250mg supports normal heart function by improving triglyceride levels, lowering cholesterol synthesis, and increasing good HDL cholesterol. Higher intakes (3g daily) may help maintain normal blood pressure and reduce the risk of heart disease. These effects stem partly from Omega 3’s anti- inflammatory properties.

3. Joint Health

Omega 3-rich oils, such as fish or cod liver oil, are often recommended for joint support. They help reduce inflammation by promoting anti-inflammatory prostaglandins. These compounds alleviate pain and improve joint function. Studies suggest fish oil can reduce stiffness, improve walking speed, and lessen the need for painkillers.

4. Pregnancy and Breastfeeding

Higher Omega 3 intake during pregnancy is linked to lower risks of preterm delivery and low birth weight. DHA supports normal brain and visual development in babies. Due to potential contaminants in oily fish, the NHS advises limiting frequent consumption. A purified Omega 3 supplement can provide the necessary benefits without exposure to toxins.

5. Skin Health

Low Omega 3 levels can weaken the skin barrier, causing dryness, irritation, and sensitivity. ALA, EPA, and DHA contribute to skin hydration and barrier function. This helps manage conditions like eczema and psoriasis, which are linked to inflammation and compromised skin barriers.

6. Eye Health

DHA supports the retina, closely related to brain tissue. It helps reduce inflammation, supports vision, and enhances lutein absorption into the macula. This is a key factor in preventing age-related eye changes. Omega 3 intake is also associated with a reduced risk of dry eyes.

Which Supplement Should You Choose?

For optimal results, choose a supplement that is thoroughly purified and screened for toxins. Lamberts Omega 3 Ultra 1300mg provides a convenient solution. Take one capsule daily to support brain, heart, and vision health. A higher dose of three capsules daily helps maintain normal blood pressure, which is suitable for specific health concerns. For those avoiding fish-based supplements, Lamberts Vegan Omega 3 offers a plant-based alternative in capsule or liquid forms.