The French Agency for Food, Environmental and Occupational Health & Safety (Anses) estimates that 100% of the French population does not have 2/3 of the recommended daily intake of omega-3. Numerous clinical studies have shown that omega-3s reduce the risk of cardiovascular diseases by acting on blood pressure and triglyceride levels. Many other benefits can be derived from omega-3 fatty acid consumption, such as anti-inflammatory action (for autoimmune diseases), protective action against mild depression, age-related macular degeneration (AMD), etc.
The term omega-3 fatty acids encompasses essential fatty acids that are also called essential. Essentially, these fatty acids are necessary for the proper functioning of the human body, which cannot produce them. Therefore, they must be obtained through diet or supplementation, or synthesized from their precursor if provided by the diet. Omega-3 fatty acids are polyunsaturated fatty acids. They are called omega-3 because the double bond is at 3 carbon atoms from the terminal carbon. Currently, three types of omega-3 fatty acids are known.
1. Alpha-Linolenic Acid (ALA): Not produced by the body, it is an essential fatty acid that must be obtained through diet or supplementation.
2. Eicosapentaenoic Acid (EPA): It is synthesized from Alpha-Linolenic Acid (ALA) or directly obtained from the diet.
3. Docosahexaenoic Acid (DHA): Also synthesized from ALA or provided by the diet.
Omega-3 Needs and Resources:
The daily requirements for Alpha-Linolenic Acid (ALA) are 2.22 grams per day for an adult (1% of daily kcal). The main sources are of plant origin: flaxseed oil and seeds, hemp oil, soy and soybean oil, rapeseed oil, wheat germ oil. ALA is also found in lamb's lettuce, spinach, and purslane.
The daily requirements for Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are 0.65 grams per day for an adult (0.3% of daily kcal). The main sources are of animal origin: fish and oils from fatty fish such as sardines, salmon, halibut, mackerel, herring. Tuna should be avoided as it is a fatty fish that particularly accumulates heavy metals present in the oceans. Omega-3s are also found in milk, eggs, and meat (such as rabbit) when the animals' diet has been enriched with omega-3s.
How are Omega-3s Used?
After ingestion, fatty acids are absorbed by the intestine and stored or directly used. They are essential for cell balance as they are the main constituents of cell membranes. Some key organs such as the heart and brain are even more sensitive to the good health of cell membranes. Cardiovascular and brain health partly depend on the quantity and quality of fatty acids (omega-3) provided to the body through diet or supplementation.
Omega-3 and Cardiovascular Health:
A sufficient intake of omega-3 (especially EPA) helps prevent cardiac arrhythmias by increasing heart rate variability (i.e., its ability to cope with frequency variations due to exogenous elements), which can lead to myocardial infarction, sudden death, or similar events (Lancet 1999/2004).
Omega-3 and Brain:
50% of the brain is composed of lipids (phospholipids), and about 60% of these are omega-3 fatty acids, notably DHA. Studies have shown the decisive role omega-3s play in the proper functioning of cognitive functions (motor skills, language, memory, reasoning). By improving omega-3 intake, especially DHA, it is possible to limit cognitive decline, which generally precedes the onset of degenerative brain diseases (such as Alzheimer's disease). In pregnant women, insufficient omega-3 intake can affect the normal development of the fetus's brain and retina, as well as the emotional balance of the mother experiencing deficiency after childbirth (baby blues).
More Efficient Cells:
Cell capabilities can vary and evolve depending on the composition of their fatty acid membranes. For example, in the event of vascular rupture, platelets produce clots that limit or prevent bleeding. These platelets are less reactive when their cell membranes lack omega-3 fatty acids.
In conclusion, it is known that omega-3 fatty acids are essential for the body. They must be provided in sufficient quantities without competing with omega-6 fatty acids. When omega-6 intake is too high, it inhibits the effectiveness of omega-3s. Ideally, the omega-6/omega-3 ratio should be below 4 to 1. To achieve this, it is recommended to supplement one's diet with appropriate dietary supplements.