What is the function of omega 3 fatty acids?
Omega 3 fatty acids are involved in many different metabolic processes in the human body. The plant-based omega 3 fatty acids (z.B. ALA) are utilised for energy production and serve as building materials for the cell membrane.
Some of the ALA can also be converted into EPA and DHA. These omega-3 fatty acids are used in protein biosynthesis, among other things, and have a major influence on the cardiovascular system.
Omega 3 fatty acids also stabilise the blood vessels, prevent cardiac arrhythmia, improve blood flow properties and reduce the risk of arteriosclerosis. They also optimise the LDL/HDL cholesterol ratio and lead to a reduction in triglyceride levels.
The optimal ratio between omega 3 and omega 6
The utilisation of omega 3 fatty acids also depends on the ratio between omega 3 and omega 6 fatty acids. The latter are also polyunsaturated fatty acids, but the carbon double bonds are in a different position to those of omega 3 fatty acids.
In order for omega 3 fatty acids to fulfil their functions, it is not only the absolute amount present that is important, but also the relationship to the omega 6 concentration.
With the current diet in our western civilisation, this ratio is estimated to be 10:1 to 20:1 in favour of omega 6. According to the DGE (German Society for Nutrition), a ratio of 5:1 should be aimed for.
Some study results (see here) even suggest that a more optimal ratio is shifted even more in the direction of omega 3 than the DGE recommends.
Can you build muscle with omega 3 fatty acids?
With the involvement of omega 3 fatty acids in protein biosynthesis, the influence on muscle building is clear (study). Omega 3 fatty acids also influence the formation of various hormones. These include various growth hormones, which are of course important for muscle building.
As omega-3 fatty acids also have a strong influence on the cardiovascular system and blood vessels, the effect on regeneration and general performance should not be neglected.
In addition, an influence on testosterone production is also being discussed. So far, however, only the connection between omega-3 fatty acids and the luteinising hormone (study), which in turn regulates testosterone production, has been proven.
Can you lose weight with omega 3 fatty acids?
Animal experiments have shown that omega 3 supplementation leads to weight loss. According to the study leaders, the reason for this was an accelerated fat metabolism.
However, this study relativised the results and was only able to prove a short-term influence of omega 3 supplementation on fat loss. Within the first 14 weeks, supplementation with omega 3 fatty acids showed results. After this period, "no significant effects of omega 3 fatty acids on weight loss could be observed".
Natural sources
Fish is the main source of animal omega 3 fatty acids. Salmon, mackerel, tuna and herring are particularly rich sources. Apart from these, eggs and meat from naturally reared grazing animals also contain significant amounts. Animal butter should also not be neglected. Irish butter from Kerrygold is particularly worthy of mention here as, according to a study by the University of Giessen (see here), it contains far more omega 3 than comparable brands.
Algae, linseed and various oils, such as olive oil, walnut oil, soya oil and rapeseed oil, contain a lot of plant-based omega 3 (ALA).
How high is the requirement for omega 3?
The DGE recommends 250mg each of EPA and DHA and approx. 1g - 1.5g of ALA per day. However, the 2g omega 3 per day also refers to the recommendation of a ratio of 5:1 in favour of omega 6. If you want to shift this ratio even more towards omega 3, you quickly end up with 3-5g omega 3 per day.
Fish would have to be on the plate at least four times a week for such a quantity. This is probably unthinkable for most people in Germany.
Supplement with omega 3 fatty acids
Supplementation with omega 3 fatty acids is necessary for many people. Not only athletes benefit from the many advantages, but also non-athletes. However, supplementation is particularly recommended for vegetarians and vegans, as plant sources do not provide sufficient EPA and DHA.
When does it make sense to supplement?
Supplementation makes sense if there is an undersupply. Vegetarians and vegans are most likely to have this. In the "normal" western diet, an undersupply and a disturbed omega 3 to omega 6 ratio is also likely, which is why supplementation also makes sense here.
How much should we take?
As already mentioned, the DGE recommendations refer to a ratio of 5:1. If you want to achieve this ratio, you should consume around 2g of omega 3 per day. If you rarely eat fish, you can quickly reach 2-5 capsules of fish oil per day.
Are there any side effects?
Up to a quantity of 3g/day, no side effects are known in healthy people. However, attention should be paid to the quality of the supplement. Low-quality products are often contaminated with methylmercury, which in turn can lead to side effects.
Conclusion on omega 3 fatty acids
Supplementing with omega 3 fatty acids makes sense. Whether you want to eat more fish, supplement with fish oil capsules or cod liver oil capsules, your body will thank you.
The many functions of polyunsaturated fatty acids and the obvious undersupply in our Western diet make omega-3 fatty acids the most important supplement of all.
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