Omega 3 are fatty acids which, due to their beneficial effect on the body, should be included in each of our supplementation regimens.
All the more so because nowadays omega-3 intake is significantly decreasing, the share of omega-6 in the diet is increasing, and the proportions between the two are gradually becoming blurred. Check what benefits supplementation with healthy fatty acids brings to the body and mind.
Omega-3 fatty acids
In principle, omega-3 is classified as an essential unsaturated fatty acid, or EFA. The main representative is alpha-linolenic acid, from which we are able to produce other omega-3s – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The degree of conversion can vary and depends on many factors, but to be specific, it is relatively low.
A much better idea is supplementation and consuming products that are a good source of EPA and DHA. These include fatty sea fish, shellfish, marine algae, and walnuts. They can also be found in vegetable oils (e.g. rapeseed and linseed oil), although not in significant amounts.
It is a fact that the best option for the body would be to maintain optimal proportions between the intake of omega-3 and omega-6 fatty acids. On the other hand, according to the data, Europeans consume far less of the good fatty acids than experts recommend. In addition, increased omega-6 intake and disruption of the balance between them reduce the synthesis of EPA and DHA.
Omega 3 and eyesight
DHA, included among omega-3s, is a component that helps make up the cell membranes of the retina. According to studies, deficiencies in this component in older age may result in an increased risk of degenerative conditions of the macula, which may lead to blindness.
Brain function
Fatty acids from the omega-3 group affect brain function, or rather improve mental functions and contribute to protecting this organ. In people suffering from neurodegenerative disorders, significant deficits of these acids are observed. In this respect, they are a valued supplement with neuroprotective properties.
It is worth mentioning that improvement in memory as a result of taking omega-3 was noticeable mainly in people who struggled with mild memory problems. Moreover, they work well on brain functions in the early stages of Alzheimer's, as confirmed by the work of Canhada S. et al. Supplementation with them may also be beneficial in mild memory-related complaints that worsened with age.
Omega-3 act as an activator of BDNF, i.e. brain-derived neurotrophic factor. This factor greatly supports the production of new neurons and synapses, and additionally limits processes that destroy brain cells. It can therefore be said that these fatty acids actively support neurogenesis and the regeneration of nerve cells, while significantly improving cognitive functions. They also speed up the conduction of nerve impulses.
It is a fact that a deficiency of these fatty acids does not benefit our body. All the more so because they act as an immunomodulator. It has been confirmed that their availability affects the immune response. People suffering from a deficiency of these acids were more likely to deal with infections. Interestingly, they may provide effective support in the management of allergies.
Omega 3 have anti-inflammatory effects
EPA is converted into compounds with a beneficial effect on the cardiovascular system. Moreover, it has an anti-inflammatory effect. Supplementation with omega-3 may reduce the risk of occurrence and development of inflammation-based problems, such as insulin resistance. This also applies to more serious diseases, such as RA (rheumatoid arthritis).
Many sources confirm that ensuring adequate amounts of omega-3 in the diet may contribute to reducing inflammatory markers - TNF-alpha, CRP.
Reduction of body fat
According to reports, people whose goal is to burn excess stored body fat will especially benefit from supplementation with them. This is because omega-3 fatty acids stimulate cAMP activity. Cyclic AMP, in turn, acts as a regulator, affecting the course of lipolysis. Increased cAMP activity, through omega-3 supplementation and with the involvement of adrenaline, stimulates protein kinase A, which further promotes the burning of stored fat.
Studies confirm that in obese people, omega-3 may affect leptin levels while reducing appetite. Maintaining an adequate level of the fatty acids mentioned will support not only reduction processes, but may also limit further accumulation of body fat.
Support for building muscle mass
After being delivered to the body, they are broken down into compounds that stimulate regulators affecting hormonal activity. According to reports, these fatty acids lead to an increase in cAMP, which makes the task of anabolic hormones such as insulin or IGF-1 (insulin-like growth factor) easier.
It is worth mentioning that they have a positive effect on transcription factors, improving protein synthesis. It is worth noting that hormones need specific receptors and receptor proteins to perform their tasks. In turn, through stimulation of cAMP by fatty acids, androgen receptor proteins are stimulated.
They also work as activators of mTOR kinase, thanks to which the anabolic signals delivered by hormones will be intensified. Combined with their effect on androgen receptor proteins, this provides solid support during muscle building. Interestingly, the work of Barbadoro reinforced the belief that they may influence the reduction of production of the catabolic hormone cortisol.
