Omega-3 nutrients we should definitely not forget in our diet

We live in a wonderful era full of progress, technological conveniences, and new discoveries. Unfortunately, this technological prosperity also has its downside. Our bodies and brains are adapted to the conditions in which a substantial part of evolutionary development took place. And so, although humans are highly adaptable beings, the pace of modern life is dynamic. 

What will you learn in this article?

1. What Is the Biggest Problem of Modern Way of Eating?
2. What Are Omega-3 and Omega-6 Unsaturated Fatty Acids?
3. Industrially Processed Foods versus the Original Mediterranean Diet
4. Why Is Important to Maintain Balance?
5. How to Achieve the Optimal Omega-6 to omega-3 ratio?
6. How Much Omega-3 Should Be Consumed Daily?
7. Who Should not Take Omega-3 and Who should, and How Often
8. What are the Benefits of Omega-3 for the Human Body?
9. Key Takeaways

What Is the Biggest Problem of Modern Way of Eating?

From the perspective of nutrition and human metabolism, the most fundamental factor was undoubtedly the discovery of agriculture and especially its rapid development in the last few decades. Simply put, the world is changing, and with it the so-called “nutritional environment” in which we must function every day.

This environment differs significantly from the conditions for which our genetic code was designed. The current diet and the diet of our ancestors are no longer the same, and some of these changes lead to substantial deviations in the functioning of our cells. Naturally, this is subsequently reflected in the functioning of the entire body and the quality of our health.

What deficiencies does the body have to cope with?

Primarily, there is a deficiency of a whole range of essential nutrients (that is, those the body cannot produce on its own and therefore depends on dietary intake), but also other non-essential nutritional components that our bodies historically relied on (for example, various forms of fiber).

And as if that were not enough, the modern food industry has also introduced many new nutritional “components” into our lives (e.g. trans fats, highly industrially processed fats such as omega-6, refined sugars, etc.), which our bodies, on the other hand, cannot handle very well. The result is a global pandemic of overweight, obesity, and so-called lifestyle diseases, which are associated, among other things, precisely with nutrition.

All things considered, we need to learn how to properly handle the advantages that the modern era offers us. If we set aside the way this evolutionary mismatch affects us (e.g. the rapid development and rise of modern digital technologies) and focus mainly on nutrition, then in developed Western countries we mainly have a problem with the intake of:

• Certain vitamins: Especially vitamin D, K2, and also some B vitamins. Demands for vitamin E and vitamin C intake are also increasing (we will discuss that another time).
• Certain minerals and trace elements: Among all of them I will mention magnesium, selenium, and iodine, which appear to be deficient under our conditions. There is often a problem with insufficient zinc intake, and for some people iron supply is also problematic.
• Other micronutrients: Including also (semi-)essential fats, especially omega-3 types.

Daily F20 Complex

And it is precisely these important groups of fats that we discuss in the following article, because we may not even realize how fundamental an impact they have on our health. 

Before we explain what the optimal ratio of these substances is, how to achieve it, and why we should strive for it, let us first briefly introduce these nutrients.

What are Omega-3 and Omega-6 Unsaturated Fatty Acids?

Fatty acids, such as omega-3 and omega-6, are chemical compounds that form an important component of fats in our diet. A fat molecule is usually composed of the alcohol glycerol and three fatty acids. These fatty acids are called monocarboxylic acids, which contain a long carbon chain. In the case of omega-3 and omega-6, these are long chains of carbons (18 to 22), between which, unlike saturated fats, there are several double bonds, and these give them special properties. 

The cell membrane around our cells is composed precisely of fatty acids. The basic property of a semipermeable membrane is a certain fluidity, flexibility, which ensures the passage of nutrients inward and at the same time the release of harmful substances and unnecessary metabolites out of the cell. The degree of flexibility largely depends on what types of fats it contains. If it contains a large amount of what are called saturated fatty acids, meaning fat molecules with fragile single carbon bonds, the membrane is rigid. However, if it contains the correct ratio (!) of essential unsaturated omega-6 and omega-3 fats, the membrane is more fluid, flexible, and thus does not disrupt the proper function of the cell.

Omega-3s are unsaturated fats – meaning fats with dynamic, constantly rotating double bonds between carbon atoms at the ends of their structures. The name “omega” comes from the fact that the first frenetic and free-spinning double bond appears at the “omega” end of the molecule, three carbons from the end of the fatty acid chain. 

Omega-6s are chemically similar to omega-3s, with the exception that their first double carbon bond appears only at the sixth position from the end in their hydrocarbon chains.

Industrially Processed Foods versus the Original Mediterranean Diet

Omega-6 fatty acids are found, for example, in soy, nuts, widely used oils and margarines; it can be said that practically all industrially processed foods contain them. Therefore, most of the population consumes them in unhealthy excess. 

In contrast, omega-3s occur much less in the regular diet. Flaxseed oil, walnuts, chia seeds, and hemp seeds contain good amounts. Fish and so-called aquaculture are excellent sources. Especially wild sea fish such as salmon, tuna, mackerel, or sardines belong among good sources of omega-3 fatty acids. And conversely, we have very little of them under our conditions.

Omega-3 Cod Liver Oil

Why Is Important to Maintain Balance?

Omega-6s are essential for us and must be consumed in the diet because our body cannot synthesize them. However, one rule applies here – too much of a good thing. The main thing is to maintain the optimal ratio between both types of unsaturated fatty acids, omega-6 and omega-3. As we will explain below, this regulates the degree of inflammation in the body.

According to anthropological findings, the ratio between omega-3 and omega-6 fats in the diet of our ancestors was approximately 1:1. In the current developed and modern society, the ratio for most of the population of Western countries ranges from 1:15, and in some countries even 1:30 or 1:60! This imbalance begins to work against us because it triggers an inflammatory cascade and the body remains practically constantly in an inflammatory state. And chronic inflammation is considered one of the main causes of most lifestyle diseases. 

One of the important functions of omega-6 and omega-3, besides the above-mentioned action in the cell membrane, is precisely the support of inflammatory and anti-inflammatory processes in the body. This means that these long-chain fatty acids form the skeleton of so-called prostaglandins and leukotrienes. Prostaglandins and leukotrienes derived from omega-6 or omega-3 differ completely in their effects. While mediators (substances formed in the body and “acting” on its various parts, cells, etc.) derived from omega-6 act pro-inflammatory, constrict blood vessels, and contribute more easily to thrombosis, those derived from omega-3 have exactly the opposite effects (they act anti-inflammatory, rather dilate blood vessels, and reduce platelet aggregation).

So why are omega-6s absolutely necessary for us at all?

Because the human body occasionally needs inflammation. It is a signal to the immune system that something unusual is happening somewhere in the body and that specific immune units need to be sent for repair. The function of vessel constriction and blood clotting is therefore important for us. Without the body’s ability to aggregate platelets, we would bleed out even from the smallest injury. However, if an excess of pro-inflammatory mediators is produced, our body remains in a long-term inflammatory state, and this is often the basis for many pathological conditions. 

For the production of leukotrienes and prostaglandins, special enzymes are also needed. However, both pathways, omega-3 and omega-6, use the same enzymes, and our body has limited enzymatic capacity. Excessive intake of linoleic acid (LA), omega-6, enzymatically competes with alpha-linolenic acid (ALA), omega-3, thereby reducing its conversion into EPA and subsequently DHA, which are the main derivatives of omega-3 fatty acids. And so, with regular consumption of industrially processed foods, nuts, and oils (but also with increasing age, because the conversion system also works less efficiently in old age), we never know how many enzymes remain capable of converting the necessary metabolites with anti-inflammatory and vasodilatory effects. And the same works in children who are fed formula rich in linoleic acid (LA).

How to Achieve the Optimal Omega-6 to Omega-3 Ratio?

Those who mainly follow a Mediterranean diet can probably balance this ratio easily. Unforunately, in Central Europe, where our diet is based mainly on omega-6 and we have little amount of fish in the menu (and we are not even talking about fish quality, freshness, processing methods, or heavy metal content), we mostly remain in the ratio supporting inflammantory processes in the body and the risk of cardiovascular diseases. It is probably no coincidence that the most common cause of death in both woman (50% of all deaths) and men (42%) throughout Europe is precisely cardiovascular disease.

Where omega-3s, according to many studies, have beneficial effects is in the diet of indigenous inhabitants of subarctic and arctic areas, who eat almost exclusively meat from fish, whales, and seals. According to scientists, none of these lifestyle diseases occur among them, despite the monotonous diet and inhospitable climate. Their diet is based on a considerable amount of fats, where omega-3 fatty acids make up a substantial portion and omega-6 only a negligible amount.

How much Omega-3 Should Be Consumed Daily?

How often do you include fish in your diet? General recommendations motivate us to increase fish intake to 2–3 portions per week, which is about 400 mg of omega-3. This is only an approximate estimate because it cannot be universally determined how much of the active substances (EPA and DHA) remain in the prepared fish by the time it reaches our table and after thermal processing. Moreover, we almost always struggle with concerns about what foreign substances aquatic animals contain. One of the greatest intoxication risks that fish may hide is methylmercury content. This most frequently discussed form of mercury is formed with the help of phytoplankton bacteria and subsequently accumulates in the bodies of certain fish species because they cannot eliminate it from their organism. The larger and older the fish, the more dangerous substances it accumulates during its lifetime. It is extremely dangerous for pregnant women because it may cause severe brain damage in the fetus. 

If a quality fish source is lacking in the diet, or if a fish allergy is proven, or if the diet contains a large amount of omega-6, then it is certainly appropriate to regularly take omega-3 in the form of a quality dietary supplement. The only proven way to ensure that you meet your daily omega-3 requirement is a blood test. According to the experience of many expert groups so far, supplementation with 3000 mg EPA + DHA daily is safe for healthy adults and, with a balanced diet, should ensure sufficient health benefits. According to EFSA (European Food Safety Authority) recommendations, consumption of up to 5000 mg omega-3 is generally considered safe. In children, pregnant and breastfeeding women, and people with health problems, it is advisable to determine the dose based on personal medical history, age, diet composition, medication, overall health condition, and other factors.

Who Should not Take Omega-3 and Who Should, and How Often?

Pregnant women should pay special attention to supplement intake because omega-3s are essential for fetal development. However, fish consumption may conversely endanger the fetus due to the methylmercury content mentioned above. Another group consists of preschool and school-age children who need omega-3s for healthy cognitive development (especially DHA, which is associated with the development of cognitive functions). And we all probably know what a typical kindergarten menu looks like. Not only are quality fresh fish completely missing, but meals are based precisely on foods rich in omega-6. 

The advantage of dietary supplements is the possibility of more precise dosing of both omega-3s themselves and the contained functional substances (that is, the EPA and DHA ratio), or other ingredients increasing product quality. 

However, there are also cases where omega-3 use is undesirable or directly contraindicated. For example, it is stated that omega-3 supplements are not suitable for people taking blood-thinning medications, e.g. Warfarin. In this case, it is advisable to consult the dosage with a physician specializing in this issue (e.g. a clinical pharmacologist dealing with n-3 effects), and if someone is accustomed to taking omega-3s, the medication dose may be adjusted “tailor-made”. We should also limit use approximately 2 weeks before surgery, where there could be a risk of excessive bleeding.

What are the benefits of omega-3 for the human body?

Omega-3 fatty acids EPA and DHA play a key role in supporting brain, eye, heart, and immune health. They help promote anti-inflammatory processes in the body, support healthy triglyceride and cholesterol levels, and are also associated with cognitive function, mental well-being, and healthy fetal development during pregnancy. Their main benefits are summarized in the infographic below.

Key Takeaways