Since the publication of two papers in the Journal of Biological Chemistry, by husband and wife team, George and Mildred Burr in the early 1900s, highlighting the potential health benefits of Omega 3, our understanding of this fascinating subject has developed precipitously, attracting vast media interest, fuelling an insatiable global demand estimated to be worth a staggering fifty-seven billion by 2025. Despite this huge global demand, there remains much controversy within the media and medical profession, so what do we really know about the role of Omega 3 and its health-promoting properties.
What are essential fatty acids and why are they important?
Omega-3 is an essential fatty acid because the body cannot produce it, therefore it is necessary for us to obtain it through diet. Omega-3 fatty acids have many important health benefits, including a role in reducing inflammation and in heart, brain, and nervous system health. According to a Mintel - Attitudes towards Healthy Eating – UK, February 2017 Report, 29% of UK adults believe they are not getting enough ‘good’ fats (such as omega-3).
All fatty acids, including omega-3, are made up of chains of carbon, hydrogen and oxygen atoms. Omega-3 is polyunsaturated, which means it has two or more bonds in its chemical structure.
Omega-6 is another essential fatty acid (also polyunsaturated), but unlike omega-3, omega-6 is thought to be pro-inflammatory when consumed excessively. Omega-6 is important for energy production and plays an important role in the immune system, but this pro-inflammatory action can occur when too many of the signaling molecules called eicosanoids are produced by omega 6. However, certain types of omega-6 fatty acids have been associated with certain health benefits. Gamma-Linolenic Acid (GLA) is a type of omega-6 found in oils such as evening primrose and borage oils. Studies have found that GLA may reduce symptoms of Rheumatoid arthritis, nerve pain in people with diabetic neuropathy and hypertension. In addition, it may also increase the efficacy of drugs used to treat breast cancer. Conjugated-Linolenic Acid (CLA) is another form of omega-6 which has been associated with potential health benefits. One large study found that taking CLA supplements daily significantly reduced body fat mass in humans.
For humans to benefit from omega-3 fatty acids, the ratio of omega-3 to omega-6 in our diets is very important. Humans developed on a diet that mainly consisted of wild game, marine life, and plants, which would have provided an omega 6:3 ratio of around 1:1. The challenge today, with conventional farming and heavily processed foods rich in omega-6, is our diets are becoming much higher in omega-6 and lower in omega-3 fatty acids, which, scientists believe is leading to increased inflammation and associated health problems. A typical western diet today has an omega-6 to omega-3 ratio of around 16:1. This is one of the main reasons why practitioners often recommend clients top-up their omega-3 intake with supplements, along with making dietary changes, such as eating organic and grass-fed meat, which contains a more healthy ratio of omega 6 to 3.
Although there are 11 types of omega-3 in total, the three most important types of omega-3 fatty acids are ALA, EPA and DHA. ALA is mostly found in plants, whilst EPA and DHA appear in oily fish and algae. So, let’s look a little closer at these different omega-3 fatty acids.
