In Australia, the National Health and Medical Research Council (NHMRC) recommends a nutrient reference value (NRV) of 430 mg of omega-3 fatty acids per day for adult females and 610 mg per day for males. However, a large number of Australians still fall short of meeting these recommendations, with studies showing that only 1 in 5 locals consume the recommended amount of omega-3 fatty acids. This is concerning as omega-3 fatty acids are essential for maintaining optimal health.
But what exactly are omega-3 fatty acids and why are they important?
Omega-3 fatty acids are polyunsaturated fatty acids that are often found in fish, particularly oily fish such as salmon, tuna, and sardines. They are also present in plant sources such as flaxseed, chia seeds, and walnuts. The three main types of omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is mainly found in plant sources, while EPA and DHA are predominantly found in fish.
Unlocking the Four Key Health Benefits of Omega-3 Fatty Acids
1. Promotes Heart Health
Numerous compelling studies have underscored the significant health benefits associated with regular consumption of fatty fish. Individuals who incorporated fatty fish into their diet a few times a week were found to have a staggering reduction in the risk of mortality from coronary heart disease—almost by half. It was also found that their risk of death from a heart attack plummeted by nearly one-third compared to those who abstained from fish consumption entirely.
Building on these findings, a comprehensive meta-analysis of over 10 diverse studies further reinforced the positive impact of fish oil omega-3 supplements on cardiovascular health. This analysis revealed a remarkable decrease in the risk of heart attack and mortality caused by coronary heart disease among individuals who supplemented their diet with omega-3-rich fish oil.
2. Improves Brain Function
A diet rich in omega-3 fatty acids has been linked to better brain function and cognitive health. Studies have shown that regular consumption of omega-3 fatty acids may aid in reducing the risk of developing Alzheimer's disease, dementia, and other age-related cognitive decline conditions.
Omega-3s have been shown to increase the levels of BDNF (brain-derived neurotrophic factor), a protein that supports the growth and survival of nerve cells in the brain. This, in turn, can help maintain the structural integrity of the brain and improve cognitive function. At the same time, omega-3s play a vital role in reducing oxidative stress and inflammation in the brain, which are key factors in the development of cognitive decline.
3. Reduces Inflammation
As mentioned earlier, omega-3s have anti-inflammatory properties that can help reduce inflammation in the body. It does this through various mechanisms, including inhibiting the production of pro-inflammatory molecules and promoting the production of anti-inflammatory ones. This makes omega-3 fatty acids particularly beneficial for those with inflammatory conditions such as rheumatoid arthritis, Crohn's disease, and other autoimmune disorders. It's believed to help improve the symptoms of these conditions, such as joint pain and swelling.
4. Aids in Mood Regulation
A wealth of research has established a strong connection between omega-3 fatty acids and enhanced mental well-being, particularly in mood regulation. Low levels of omega-3s have been associated with an increased risk of depression, anxiety, and other mood disorders, as it plays a critical role in the functioning of neurotransmitters, which are essential for regulating mood and emotions.
Scientific studies have yielded compelling evidence regarding the positive impact of omega-3 supplementation on serotonin, often referred to as the "happy hormone," within the brain. Omega-3s facilitate the efficient functioning of serotonin, leading to improved mood and a reduction in depressive symptoms. Vitamin D, commonly found in fatty fish, synergistically contributes to mood regulation. This underscores the significance of omega-3 fatty acids in promoting emotional well-being and mental stability.
How Fish Oil Supplements Can Help Fill the Omega-3 Gap
Despite the numerous benefits associated with omega-3 fatty acids, as mentioned earlier, a large number of people still fail to meet recommended daily intakes. One way to bridge this gap is through supplementation in the form of fish oil capsules or liquid, on top of incorporating more omega-3-rich foods in the diet.
Fish oil supplements can come in different forms and concentrations - some may include only EPA and DHA, while others may also contain ALA. Before you go ahead and purchase a supplement, it's vital to seek advice from your healthcare professional to determine the best option for you. They can also advise on the appropriate dosage as individual needs may vary.
For pregnant or breastfeeding women who may be more susceptible to omega-3 deficiencies, supplementation may be even more crucial as the developing fetus and newborn rely on the mother's omega-3s for proper brain and eye development. Experts would often recommend these individuals take an omega-3 supplement containing at least 300 mg DHA per day to meet their increased needs.