Omega-3s are real everyday heroes, and the proof is in their many benefits for the body. But what are the main health benefits of omega-3? How can we consume enough of them? Are there any risks in excess? Let's set off together to discover these health-protecting fatty acids.
Since their discovery, omega-3s have been the subject of hundreds of studies demonstrating their benefits for the body. Here are the 5 main ones.
Omega-3s (EPA and DHA) are present in the composition of cell membranes and neurons. They contribute to the production of dopamine and serotonin. These elements are indispensable to brain development, which is 60% fat, including omega-3 fatty acids.
Scientific studies have shown that a good intake of DHA improves cognitive abilities and prevents memory-related disorders. In fact, a study carried out by the University of Pittsburgh demonstrated that omega-3s are beneficial for students. Indeed, participants supplemented with omega-3 had optimal concentration and memory.
DHA is an essential constituent of the retina and nervous system. It is involved in communication between neurons, i.e. synaptic transmission, and plays an important role in retinal functions.
That's why this fatty acid is so important to eye health, and why ophthalmologists frequently recommend supplementing with omega-3 to preserve vision.
The EPA and DHA duo plays an important role in cardiovascular function. This non-negligible beneficial effect is mentioned by AFSSA (Agence Française de Sécurité Sanitaire des Aliments) in a report on the nutritional value of omega-3.
Numerous researchers have demonstrated thecardioprotective effect of omega-3 in primary prevention, i.e. before the onset of a cardiovascular problem.
Other scientific data have also shown that consumption of omega-3 fatty acids promotes (source: ANSES) : a reduction in blood pressure, as well as a reduction in the quantity of triglycerides in the blood, a type of lipid which, in excess, contributes to the development of heart disease.
At the individual level, the effects of omega-3 on cardiovascular health may vary according to gender, initial nutritional status and genetic factors.
Omega-6s are pro-inflammatory and are unfortunately present in large quantities in today's diet, unlike omega-3s. This creates an imbalance that contributes to the development of certain cardiovascular, inflammatory and autoimmune diseases. Omega-3s help redress the balance, hence the importance of a balanced intake of omega-3s and omega-6s.
DHA acts on cell membranes, making them more flexible and fluid. During exercise, the body creates inflammation, and omega-3s help slow down or even inhibit the inflammation mechanisms.
Daily consumption of omega-3-rich foods is also essential for good muscle recovery after physical effort. This will limit the onset of aches and pains, for faster recovery.
The precursor of the omega-3 fatty acid family is alpha-linolenic acid(ALA). It is said to be essential, which means that it must be supplied by the diet. From this compound, the body synthesizes other omega-3 fatty acids, notably eicosapentaenoic acid(EPA) and docosahexaenoic acid(DHA). However, the conversion rate of ALA to EPA-DHA is too low to cover the body's needs. The latter are therefore also considered essential and must be supplied by the diet.
Here is a non-exhaustive list of food sources rich in omega-3 :
Don't forget to choose a slightly opaque glass bottle to protect the oil from light and prevent oxidation of the omega-3s. In addition, it's best to store seasoning oil in your refrigerator.
If your diet is not sufficiently diversified and does not contain enough omega-3s, it is essential to supplement your daily intake.
But be careful to select a dietary supplement that includes quality fish oil. Molvalthe nutritional complex from Laboratoire Dielen, combines purified fish oil rich in omega-3 fatty acids (EPA and DHA) with our GABOLYSAT® marine bioactive peptides.
The fish oil is sustainably sourced and certified by Friends of the Sea®, and benefits from exceptional stability thanks to patented QualitySilver® technology.
Molval also benefits from Dielen film coating, which helps protect nutrients from gastric acidity by delaying their release into the intestine. The coating uses no chemical additives, only gums of natural origin.
At the request of the European Commission, EFSA has conducted scientific studies into the possibility of adverse effects from excessive omega-3 consumption, in order to determine a safe level of intake for consumers.
Scientists have concluded that a dietary intake of omega-3 and omega-3 supplements of up to 5g per day is not harmful to health.
So there's no particular danger in consuming omega-3s for healthy people, even if you take supplements in addition to a diet rich in EPA and DHA, you'd still be a long way from the 5g a day.
If you suffer from a particular medical condition, we recommend that you consult your doctor before taking any supplements.
*Associations between cod liver oil use and symptoms of depression: The Hordaland Health Study. Raeder MB et al.