It can be difficult, for the average consumer, to distinguish which form of omega 3 supplement they should choose. In this article, we will therefore focus on the importance of differentiating between the different forms of omega 3 fatty acids and also explain what benefits they provide - whether triglycerides from fish and algae or phospholipids from krill - and how these differences are reflected in the absorption and bioavailability to the human body. You will also learn which form of omega 3 is best avoided and why.
What will you learn in this article?:
- From nature or from the lab? Differences between forms of omega 3
- Why cheap omega 3 supplements in the form of ethyl esters can interfere with health
- Omega 3 forms under the microscope
- Krill oil - nature's richest source of eicosapentaenoic acid (EPA)
- Health benefits of omega 3 in the form of phospholipids
- Omega 3 in the form of phospholipids: Benefits for the body at the cellular level
- Health benefits of omega 3 in the form of triglycerides
- Omega 3 in the form of triglycerides: Benefits for the body at the cellular level
- Effect of different forms of omega 3 on digestion and absorption
- How do I know which form of omega 3 to start supplementing?
From the nature or from the lab? Differences between forms of omega 3 fatty acids
Omega 3 polyunsaturated fatty acids are fats that are essential for human health. The most important omega 3 FAs are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These occur naturally in two different chemical forms (triglycerides and phospholipids), which affect their absorption and bioavailability in the body. The main factor influencing the form of the fatty acids is the raw materials - i.e. fish, algae or krill - from which the omega 3 oil is extracted.
Human intervention and laboratory modification can also produce a synthetic form of omega 3 in the form of ethyl esters that is not entirely natural to the body.
The differences in the forms of omega 3 fatty acids are therefore mainly related to their structure, which also affects how they are absorbed and used by the body.
The production of omega 3s in their natural triglyceride (TG) and phospholipid (PL) form is therefore based on maintaining their original form as they are commonly found in fish or marine organisms. This is also why they are more easily absorbed by the body. This process involves gentle extraction and purification procedures that minimise the use of chemical solvents.
After the fish, specifically anchovies and sardines or sea krill, are caught, the oil is extracted at low temperatures to preserve the natural properties of the omega-3 fatty acids. During purification, it is important to remove unwanted contaminants such as heavy metals, which is often achieved by molecular distillation or other physical processes without affecting the structure of triglycerides (TG) and phospholipids (PL). Thanks to the exclusive purification process of our oils, the pollutant content is close to zero. The result is an omega 3 oil in its natural triglyceride or phospholipid form that is highly bioavailable and easily absorbed by the human body.
Why cheap omega 3 supplements in the form of ethyl esters can interfere with health
Ethyl esters (EE), on the other hand, are synthesized industrially by binding the oil from the waste parts of fish with ethanol in a process called esterification. This process produces a product that, although cheaper, is less stable and less absorbable compared to TG or PL forms.
Studies also show that triglycerides are up to 71% more bioavailable than omega 3 in the form of ethyl esters, which are less efficiently absorbed and have lower bioavailability than TG. In addition, the digestion of EE results in a higher production of free radicals, which may contribute to oxidative stress. The stability of the TG form ensures slower oxidation and thus lower risk of nutrient degradation during production and storage, contributing to better quality and efficacy for the human body.
If a person has a weak antioxidant capacity (due to chronic stress, smoking, inflammatory diseases, etc.) or consumes large amounts of ethyl esters, the body may be further burdened by oxidative stress, which can lead to further cellular damage. Therefore, when supplementing with omega 3, it is recommended to choose high quality sources, in natural triglyceride or phospholipid form, which are more stable.
Omega 3 forms under the microscope
Triglycerides:
• Three fatty acids bound to glycerol.
• More stable and less prone to oxidation.
• Natural form from fish or algae.
• 71% better bioavailability than ethyl esters.
Phospholipids:
• Omega 3 bound to phospholipids (PL).
• Contains a phosphorus atom.
• Thanks to the phospholipid structure, better integration into cell membranes is ensured.
• Best absorption due to PL.
• Contains choline, which is a precursor for the formation of the neurotransmitter acetylcholine. [2]
Unfriendly ethyl esters:
• Fatty acids bound to ethyl alcohol (this bond does not occur in nature).
• Often used in concentrated and cheaper per unit price dietary supplements.
• Poorer digestibility and bioavailability.
• Free radical formation may occur during digestion.
• May require enzymatic conversion for optimal absorption.
• Not recommended. [3]
Krill oil - nature's richest source of eicosapentaenoic acid (EPA)
Unlike fish oil, krill comes from cold Antarctic waters, one of the most tightly regulated and renewable resources in the world. Because its harvesting takes place under strict oversight to ensure the protection of ocean ecosystems and the sustainability of its stocks, krill oil is considered a more sustainable source of omega 3s [4].
Up to 90 percent of the food for juvenile krill comes from microscopic algae, primarily phytoplankton. These tiny algae are rich in nutrients, the antioxidant astaxanthin, and omega 3 fatty acids, which then accumulate in the krill body in the form of EPA and DHA. This makes these small crustaceans an ideal source of these beneficial essential fats.
Krill oil is an exceptional source of omega 3 fatty acids, especially eicosapentaenoic acid (EPA), which is beneficial for heart health and the entire cardiovascular system and has a positive effect on the suppression of inflammatory processes in the body.
Another advantage of krill oil is the natural form of phospholipids, which make omega 3 fatty acids easier for the body to absorb. Thanks to the content of the strongest natural antioxidant astaxanthin, fatty acids are also naturally protected from oxidation.
Compared to other sources of omega 3 fatty acids, krill oil offers the best optimal combination of EPA and DHA ratio, bioavailability for the body, oil purity and sustainability within the natural ecosystem.
Currently, the main challenge for the production of omega 3 oil from algae is to increase the natural EPA content and reduce production costs.
Health benefits of omega 3 in the form of phospholipids
Studies indicate that krill oil in phospholipid form is better absorbed by the body and may also have a greater effect on the prevention of certain diseases.
Cognitive function support:
Thanks to its higher integration into cell membranes, krill oil is associated with specifically positive effects on the organism, especially in terms of supporting the proper functioning of the brain and supporting cognitive functions. It also nourishes nerve connections, which helps to improve memory.
Thanks to this, the oil from the antarctic krill is considered a suitable supplement as part of prevention, but also as support for the treatment of many diseases associated with the degeneration of the nervous system and cognitive decline, such as Alzheimer's disease, Parkinson's disease or senile dementia. [5]
A natural part of krill oil is also an essentially important substance - choline, which positively affects not only the health of the brain, but also the health of cell membranes and, among other things, has a positive effect on lipid metabolism. As part of various therapeutic procedures, choline is used, for example, to support the treatment of non-alcoholic fatty liver disease, thanks to the fact that it can protect liver cells from damage.
Choline is also a precursor for the creation of the important neurotransmitter acetylcholine, which has a number of important functions in the body. Disruption of these neural pathways can lead to personality changes associated with, for example, Alzheimer's disease.
Cardiovascular Health:
The specific benefits of buttercup oil on human health are also shown in the area of cardiovascular health. Above all, it concerns the regulation of homocysteine levels, the over-limit level of which is an indicator of an increased risk of diseases of the entire cardiovascular system - ischemic heart disease, vascular disease and an increased risk of stroke.
Diseases of the gastrointestinal tract and reduction of inflammation:
Thanks to better digestibility and greater bioavailability, omega 3 oil in the form of phospholipids, or triglycerides specifically obtained from algae, also has an important benefit in reducing the overall inflammation of the body after sports, reducing the risk of intestinal permeability and improving the body's regeneration on a biological level.
Omega 3 in the form of phospholipids: Benefits for the body at the cellular level
• Better absorbability and faster transport of omega 3 into cells.
• Higher representation of EPA (eicosapentaenoic acid)
• Higher bioavailability due to better integration into cell membranes.
• Natural content of the antioxidant astaxanthin.
• Natural choline content.
• Higher integration into cell membranes can improve neuronal communication and overall brain function.
• More effective reduction of inflammation: Due to better absorption, phospholipids can provide stronger anti-inflammatory effects, especially for those with gastrointestinal problems.
• Suitable for people with higher demands on the availability of omega 3, for example athletes, the elderly or people with impaired digestion. [6]
Health benefits of omega 3 in the form of triglycerides
Omega 3 fatty acids in the form of triglycerides have specific uses in the treatment of hypertriglyceridemia and are well researched in the treatment and prevention of cardiovascular health and for their anti-inflammatory effects on the body. Even though phospholipids have their advantages, especially in the field of bioavailability, triglyceride forms are more often used in therapeutic applications mainly for higher concentrations of EPA and DHA.
Prevention and treatment support for hypertriglyceridemia:
Fatty acids in the form of TG, usually obtained from fish oil, are widely used in the treatment of high blood triglycerides. Clinical studies have shown that concentrated forms of omega 3 fatty acids in this form are effective in reducing their levels. Triglycerides from fish oil with a high content of EPA and DHA reduce the synthesis of lipids in the liver and increase their burning, which leads to a decrease in the level of triglycerides in the blood.
Effect on thyroid health and hormone production:
The polyunsaturated fatty acids EPA and DHA play an important role in thyroid health, as they are important for the conversion of thyroxine (T4) to triiodothyronine (T3) in the liver. PUFAs also increase tissue sensitivity to thyroid hormones. Due to the regulation of pro-inflammatory cytokines, omega 3 fatty acids are important in the treatment of autoimmune thyroid disease such as Hashimoto's or Graves-Basedow's disease. Inadequate intake of these essential fatty acids has the effect of reducing the activity of the hypothalamus-pituitary-thyroid axis and reducing the production of thyroid hormones.
Supplementation of omega 3 fatty acids provides significant and overall health benefits in supporting the treatment of autoimmune diseases by helping to dampen inflammatory reactions and calm the immune system's excessive response. [7]
Omega 3 in the form of triglycerides: Benefits for the body at the cellular level
Effect of different forms of omega 3 on digestion and absorption
Omega 3 from fish in the form of triglycerides may be more difficult for some individuals to digest than krill oil in the form of phospholipids. Especially people with weakened digestion, reduced production of pancreatic enzymes or production of bile, may feel an unpleasant "heaviness" in the stomach after consuming omega 3 from fish.
Thanks to its phospholipid form, krill oil is easier to absorb because it forms a homogeneous mixture with gastric fluids that does not burden digestion.[8]
Phospholipids:
Triglycerides:
How do I know which form of omega 3 to start supplementing?
The choice of a suitable form of omega 3 supplement should be based on the individual needs and health status of each individual.
Omega 3 in the form of phospholipids from krill offers maximum absorption and is ideal for people with specific needs, for example athletes or the elderly with reduced digestive capacity. The production of bile and digestive enzymes affecting fat absorption can also be reduced in some diseases of the gastrointestinal tract.
Both forms of omega 3 fatty acids, triglycerides and phospholipids, have significant health benefits. Omega 3 in the form of phospholipids have certain health benefits due to their higher bioavailability and better integration into cell membranes. However, omega 3s in the form of triglycerides are widely available and have undergone numerous studies, making them an excellent choice for regular daily supplementation, especially if a health condition requires higher doses of omega 3 fatty acids.
Sources:
1] https://www.bestsourcenutrition.com/blogs/news/fish-oil-natural-triglyceride-vs-ethyl-ester
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509649/