I´m a holistic health advisor, fitness coach and fatty acids advisor and I want to share my knowledge to the HIVE and #splinterlands community and give something back to you. A conclusion respectively TL/DR is at the end of the post above the credentials. 🙂

Everything about Omega 3

Omega-3 fatty acids are essential fatty acids. If we don't introduce them through the diet, we die and, if we're deficient, have a miserable life because we're sick. We absorb omega 3 from plants (alpha-linolenic acid, ALA for short). In addition, there are the two animal omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are mainly found in marine life and are actually also produced by plants, namely algae. According to current knowledge, EPA and DHA play the main roles as essential fatty acids in the body.

Enzymes allow the body to lengthen ALA (elongases) and add double bonds (desaturases). However, the conversion rates are very low in the low single-digit percentage range, so the need for EPA and DHA cannot be met by plant-based ALA. If we also don't get EPA and DHA from diet or supplements, we won't stay healthy.

The history of Omega 3

"Fat research" began around 40 years ago. At the time, researchers wondered why some fatty acids raise cholesterol and others lower it. Vegetable fats, mostly oils, are liquid at room temperature. So the researchers assumed that these would have a positive effect on cholesterol levels. While animal fats should increase these. The same would be true for the risk of cardiovascular disease, at least that's what everyone thought at the time. On the contrary, it was observed that the Inuit in particular had a very low rate of heart disease. The interest of the scientists was aroused and it was quickly recognized that the Inuit consumed large amounts of animal omega 3 fatty acids.

First tests with sometimes extremely high doses of omega 3 (over 20 g) were carried out and exciting results were achieved. It quickly became clear that fish oil, although it was animal fat, had no negative effect on blood lipid levels. Fish oil even had a positive effect on them. Especially in people with very high triglyceride levels, the consumption of fish oil helped and led to a reduction of up to 80%. In the mid-1980s, three studies were published in the renowned New England Journal of Medicine showing that even small amounts of fish in the diet reduced the risk of dying from cardiovascular disease by half. It was also found that omega 3 fatty acids had anti-inflammatory effects. The Omega 3 hype was born.

The Omega 3-Index

Measuring the omega 3 level in the body is no longer a problem these days and anyone can do it comfortably from home with an omega 3 test. We would really recommend this measure to everyone. The best-known marker is the omega-3 index, which measures the amount of EPA and DHA in relation to the total amount of fatty acids in the cell membrane of red blood cells. The omega 3 index is the best-known way of determining your omega 3 supply. The amount of EPA and DHA is related to the total amount of fatty acids in the red blood cell membrane. While the membrane composition is kept stable by the body, the omega 3 content varies. The omega 3 index varies between 2 and 10%, but can also be higher. An omega 3 index of 8 to 12% is ideal for maintaining or restoring health.

In most Western countries, the average is between 4 and 6%.
In Japan, one of the healthiest countries in the world, it is 8 to 9%.
Vegans have the lowest values ​​in tests with an average of 3 to 4%, unless they supplement.

(Abb. 1: Summary of EPA and DHA as the Omega 3-Index in different countries (Source))

The omega 3 index for assessing disease risk

An important study published by Christine Albert in 2002 showed that the relative risk of sudden (cardiac) death in men with the highest blood levels of omega 3 was a whopping 80% lower. Based on these findings, scientist William S. Harris and German physician Clemens von Schacky developed the Omega 3 Index. Other studies followed, such as the finding that the biggest risk factor for sudden cardiac death was not cholesterol, triglycerides or homocysteine, but a low omega 3 index. It was also proven that the omega 3 index correlated very well with regular fish consumption. Anyone who eats fatty sea fish three to four times a week usually has good omega 3 levels in their blood, but there are now a number of reasons that speak against the regular consumption of such amounts of fish:

• The world's oceans are becoming more and more polluted, so that toxins get into humans via the food chain when consuming fish.
• Likewise, large parts of the world's oceans are already overfished. There is simply not enough fish to ensure a good dietary omega 3 index for everyone.
• Good quality fish, i.e. wild-caught from relatively low-toxin and still acceptable fishing regions and fishing methods in terms of species protection, is quite expensive.

Recent studies draw a further link between the omega 3 index and a lower rate of all-cause, cancer and mortality from other causes. In short, one can conclude: the better the omega 3 index, the longer one can live healthily. Of particular interest is that EPA and DHA also play a role in insulin resistance. Overweight, middle-aged men have an up to 40% better insulin effect with a good omega 3 index. Considering that diabetes is on the rise - even though the disease would be easily preventable - that's another big plus for Omega 3.

How to achieve a good omega 3 index

Supplying the long-chain fatty acids EPA and DHA from marine life is crucial for a good omega 3 index. However, for many people, fish and seafood are not a regular part of their diet, nor should they be for the reasons given above. The only non-animal supplier of EPA and DHA is the alga Schizochytrium, which is predestined for the production of omega 3 supplements because it can be cultivated in water tanks without great effort and without any pollution. Algae oil is practically the only right future for supplying people with the essential omega 3 fatty acids, which is why we always have a few bottles in the fridge.
Experts basically agree on the dosage. Adults of normal weight typically need around 2g of total EPA and DHA per day to achieve a good omega 3 index. Ideally, a test is used before supplementation and a few months after supplementation begins.

(n-3 fatty acid doses required to achieve 8% EPA + DHA (omega-3 index) concentration in erythrocytes in ∼13 weeks, as a function of baseline omega-3 levels. Results are shown with separate lines for ethyl ester (EE) and triglyceride (TG) supplements.)

As can be seen in the graphic, you don't need very high amounts of omega 3 to get into good index ranges. It is important when supplementing that it is the natural triglyceride and not the artificial ethyl ester form.

The Health Benefits of Omega 3

Below is a brief excerpt of the health benefits Omega 3 can have. Since every cell in the body is dependent on omega 3, there are of course countless other benefits. EPA and DHA:

• Can strengthen the cardiovascular system by ensuring flexible vessels and red blood cells, stimulating the formation of nitric oxide, inhibiting blood clot formation and having an anti-inflammatory effect.
• Can protect against dementia and Alzheimer's because nerve cells consist of up to 60% omega fatty acids and can only work properly if they have the necessary "building materials".
• Can support eye health, as eye cells consist largely of omega 3 fatty acids.
• Can help against type II diabetes, as cells that are well supplied with omega 3 can form more insulin binding sites. Beneficial effects on insulin sensitivity in type I diabetes can also be observed.
• Can help against mental illnesses, such as depression, ADHD or burn-out.
• Possess immune system modulating properties and can thus strengthen a weakened immune system and curb an overactive one (allergies, autoimmune diseases).
• Are essential for the healthy development of unborn and newborn children (higher IQ, lower risk of preeclampsia, promote healthy child growth...).
• As an essential component of the cell membrane, an omega 3 deficiency limits the absorption of vital nutrients into the cells and thus lays the foundation for a disturbed cell metabolism and diseases of all kinds.

However, the omega 3 index and the omega 6 to omega 3 quotient are decisive for these benefits.

Possible mechanisms of action and new hypotheses

Scientists are still unable to fully explain why omega 3 works the way it does. The functionalities are simply too varied and wide-ranging. The anti-inflammatory properties have a great influence, especially in the context of metabolic diseases, which often go hand in hand with systemic inflammation. EPA and DHA produce certain messenger substances in the body (resolvine, maresine, protectine) that actively slow down inflammation and allow it to subside. They have an anti-inflammatory, protective and healing-promoting effect. Diseases with an inflammatory component include, for example, allergic inflammatory reactions, autoimmune diseases, arteriosclerosis with consequences in the form of strokes and heart attacks, both types of diabetes mellitus, the ever-expanding metabolic syndrome, and neurodegenerative diseases such as Alzheimer and Parkinson.

The next major focus of action is the influence on the erythrocytes, the red blood cells that supply our body with oxygen. In order to be able to get into the smallest vessels, the erythrocytes must be easily malleable and supple. This is ensured by a good supply of EPA and DHA in the cell membrane. It can be concluded that a good omega 3 supply ensures the malleability of some components of the blood system and can thus improve the oxygen supply to body tissues.

Omega 3 and the coronavirus

Corona, or Covid, is considered a multi-organ disease. And there, too, there are positive studies with omega 3. A pilot study with 100 Covid patients showed that patients with an omega 3 index of around 6 had only half the risk of death than patients with a lower index . In another study, participants with a good omega 3 index had milder courses and a lower death rate (-70%). In addition to the already mentioned modes of action of EPA and DHA, these also ensure that the spike protein of the coronavirus cannot easily enter the cell via the ACE2 bond.

A brief personal report on this. Last autumn we had Covid, Delta variant, high viral load in the PCR test, both unvaccinated. We ourselves had flu symptoms one evening, were still a bit soggy the following day, but then it was all over again. Both of our children were completely symptom-free. Of course, this does not mean that our course is only based on the positive effects of omega 3. We do more for our health than just taking fish oil.

The omega 6 to 3 ratio

Almost like a mantra, it is emphasized that omega 3 fatty acids are good and omega 6 fatty acids are bad. But here, too, you have to stop thinking in black and white. Both omega 3 and omega 6 are essential for survival. However, the correct ratio of the fatty acids to one another is crucial. In the modern diet, almost everyone consumes much more omega 6 than omega 3. The ideal ratio is 1:1 to 3:1 omega 6 to omega 3. In reality, people who do not supplement EPA and DHA have levels of 8:1 to 25:1, in extreme cases even over 50:1.

While it makes sense to reduce your intake of omega 6 fatty acids, it is often insufficient to maintain a good omega 6 to omega 3 ratio. Most studies show a positive correlation between raising the omega 3 index by taking a high quality EPA and DHA oil and improving the omega 6 to omega 3 ratio at the same time. So it's not just a matter of having a good index, but also a good 6:3 ratio, but this goes hand in hand in most cases and is evident in the home tests.

Supplement omega 3 properly

By now you should know that supplementing with omega 3 can give your health a huge boost. Omega 3 is available from many manufacturers and there is hardly any other vital substance where product selection is so important. Many manufacturers do not offer sufficient quality - the fatty acids are already oxidized and do not bring you any benefit. It doesn't matter whether it's capsules or oils, good protection against oxidation is important. For this purpose, antioxidants such as vitamin E or phytochemicals are added to the fatty acids. We use oils because they are easier to integrate into everyday life and nutrition and do not give the impression of "sick" pill swallowing.

Omega 3 oils should be stored cool and protected from light, ideally in the refrigerator. They can easily be stirred into the warm food at the table. Taking it with a fatty meal ensures the best possible bioavailability and absorption. In countries like Norway, the bottle of Omega 3 is just as much a fixture on the table as salt and pepper are here. Let's take this as an example.

TL/DR or conclusion Omega 3

We see a good supply of the essential omega 3 fatty acids as an absolute basis for holistic and sustainable health. The numerous health benefits only unfold their potential with an adequate supply of the bioactive fatty acids EPA and DHA. These can hardly be ingested in sufficient quantities through the diet, as one would have to eat larger quantities of fatty sea fish several times a week, which is no longer recommended for reasons of sustainability and due to the now high level of toxins in the oceans. For this reason we supplement Omega 3, are very satisfied with it and also advise our friends and clients to do so. In the case of omega 3 oils in particular, it is important to ensure the best quality so that the fatty acids are not already rancid. We prefer algae oil, fish oil is better than none at all. Ideally, it is taken according to the method measuring -> supplementing -> control measuring. This can be easily implemented with the test sets. If you have any questions, please contact us via PM. ❤️

References of the mentioned studies

- Effects of a 12-week high-α-linolenic acid intervention on EPA and DHA concentrations in red blood cells and plasma oxylipin pattern in subjects with a low EPA and DHA status
- Plasma lipid and lipoprotein pattern in Greenlandic West-coast Eskimos
- The comparative reductions of the plasma lipids and lipoproteins by dietary polyunsaturated fats: Salmon oil versus vegetable oils
- Reduction of plasma lipids, lipoproteins, and apoproteins by dietary fish oils in patients with hypertriglyceridemia
- The inverse relation between fish consumption and 20-year mortality from coronary heart disease
- Reduction of Plasma Lipids, Lipoproteins, and Apoproteins by Dietary Fish Oils in Patients with Hypertriglyceridemia
- Effect of dietary enrichment with eicosapentaenoic and docosahexaenoic acids on in vitro neutrophil and monocyte leukotriene generation and neutrophil function
- Blood Levels of Long-Chain n–3 Fatty Acids and the Risk of Sudden Death
- The Omega-3 Index: a new risk factor for death from coronary heart disease?
- Omega-3 fatty acids and cardiovascular disease: a case for omega-3 index as a new risk factor
- Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies
- Higher omega-3 index is associated with increased insulin sensitivity and more favourable metabolic profile in middle-aged overweight men
- Omega-3 index and type 2 diabetes: Systematic review and meta-analysis
- Addressing the Insufficient Availability of EPA and DHA to Meet Current and Future Nutritional Demands
- Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement
- Consumption of salmon v. salmon oil capsules: effects on n-3 PUFA and selenium status
- Predicting the effects of supplemental EPA and DHA on the omega-3 index
- Red Blood Cell Fatty Acids and Biomarkers of Inflammation: A Cross-sectional Study in a Community-based Cohort
- Omega-3 index is directly associated with a healthy red blood cell distribution width
- Revisiting the membrane-centric view of diabetes
- Blood omega-3 fatty acids and death from COVID-19: A pilot study
- Omega-3 Index and Clinical Outcomes of Severe COVID-19: Preliminary Results of a Cross-Sectional Study
- In Silico Study of Polyunsaturated Fatty Acids as Potential SARS-CoV-2 Spike Protein Closed Conformation Stabilizers: Epidemiological and Computational Approaches
*- The Omega-6:Omega-3 ratio: A critical appraisal and possible successor *

PS: Das Obligatorische: Dies ist kein medizinischer Rat, sondern nur Wissensvermittlung. Für alle gemachten Angaben kann keine Garantie gegeben werden. Sie wurden aus bestem Wissen und Gewissen erstellt.