Unsaturated fatty acids and Omega 3

Fat makes you fat. Many people believed that for a long time. Today we know: It's not that simple. [1], [2]

Your body needs fat. More precisely, it needs certain fatty acids. They provide energy, are building blocks for your cells, and play a role in brain, heart, and inflammation. [1], [4], [8], [9]

So, it's not just about how much fat you eat. What matters most is which fats are healthy for the body. The focus is particularly often on unsaturated fatty acids and omega-3 fatty acids. [1], [4]

What are unsaturated fatty acids and how do they differ from saturated fatty acids?

Fats are made up of fatty acids. You can imagine fatty acids as small chains. [1]

Some chains are straight. Others have small kinks. The reason for the kinks in the fatty acid chains are the so-called double bonds. [1]

The difference between saturated and unsaturated fatty acids is simple:

• Saturated fatty acids have no double bonds. They are very straight and stiff.
• Unsaturated fatty acids have at least one double bond. This makes them more flexible and creates the small kinks. [1]

Saturated fatty acids can lie close together due to their straight alignment. This often makes these fats solid. Examples include butter, cheese, or coconut oil. [1], [6]

Unsaturated fatty acids, on the other hand, are often found in high proportions in liquid fats. Good examples are olive oil, rapeseed oil, or flaxseed oil. [1], [6]

Why unsaturated fatty acids are healthy

Unsaturated fatty acids are often considered healthy fats. They are important for your cells, your blood values, and many processes in the human body. [1], [4]

Your body can produce some unsaturated fatty acids itself. Others you must ingest through food. These are called essential fatty acids. [1]

Fatty acids that the body cannot produce itself primarily include certain omega-3 and omega-6 fatty acids. [1]

However, it is important: Not every fat is good just because it contains unsaturated fatty acids. You should avoid trans fats as much as possible. They are mainly found in highly processed products and some fried foods. [5]

Foods containing unsaturated fatty acids

Many unsaturated fatty acids can be found in vegetable oils, nuts, seeds, and fatty fish. [6]

Good sources are:

• Olive oil
• Rapeseed oil
• Linseed oil
• Walnuts
• Chia seeds
• Flaxseeds
• Avocado
• Salmon
• Mackerel
• Herring. [6]

If you consume many of these products, you can easily integrate healthy fats into your daily routine. [4]

Monounsaturated and polyunsaturated fatty acids

Unsaturated fatty acids are divided into two groups:

• monounsaturated fatty acids
• polyunsaturated fatty acids. [1]  

Monounsaturated fatty acids have one double bond. The best known is oleic acid. It is mainly found in olive oil, rapeseed oil, avocado, and nuts. [1], [6]

Polyunsaturated fatty acids have several double bonds. These include the well-known omega fatty acids, primarily omega 3 and omega 6. [1]

What are omega fatty acids?

Omega fatty acids are unsaturated fatty acids. The term "omega" describes where the first double bond is located in the fatty acid. [1], [2]

The counting starts from the so-called omega end. Simply put, this is the tail end of the fatty acid chain.

• If the first double bond is at the third position, it is called Omega 3.
• If it is at the sixth position, it is called Omega 6.
• If it is at the ninth position, it is called Omega 9. [1]

Your body can produce Omega-9 fatty acids itself. They are therefore not essential. [1], [2]

Omega-3 fatty acids and Omega-6 fatty acids, however, are particularly important. Many of them you must ingest through food. [1], [2], [3]

Omega-6 Omega-3 ratio

Omega-3 and Omega-6 are both important. The problem is usually not Omega 6 itself. The problematic aspect is rather the ratio. [3], [25]

It is often claimed that the Omega-6 to Omega-3 ratio should be around 5:1 or lower. This means: For every five parts of Omega 6, there should be at least one part of Omega 3. [3]

In reality, it often looks different. Due to sunflower oil, soybean oil, processed foods, and snacks, too much Omega 6 is quickly consumed. Ratios of 10:1, 15:1, or even 20:1 are not uncommon. [6], [25], [29]

Then the effect of Omega-3 can be weaker. The reason: Omega 3 and Omega 6 partly use similar pathways in the body. [26]

The goal is not to avoid Omega 6. It's better to consume more Omega 3 and to use foods very rich in omega-6 more consciously. [3]

ALA, EPA and DHA

Omega 3 is not a single fatty acid. With Omega 3, EPA, DHA, and ALA are distinguished. [17]

The three most important forms are:

• ALA – Alpha-linolenic acid
• EPA – Eicosapentaenoic acid
• DHA – Docosahexaenoic acid. [17]

Or in short:

EPA DHA ALA are the most important omega-3 fatty acids. [17]

They differ mainly in their source and their function. [17]

ALA: plant-based Omega 3

Alpha-linolenic acid ALA is mainly found in plant-based sources. [1], [6], [7]

Good plant-based Omega-3 sources are:

• Linseed oil
• Flaxseeds
• Chia seeds
• Walnuts
• Rapeseed oil
• Hemp seeds. [6], [7]

ALA is important. Your body can convert it into small amounts of EPA and DHA. However, this conversion is limited. [10], [11], [12]

This means: Plant-based Omega-3 sources are valuable. However, they do not automatically provide a lot of EPA and DHA. [10], [11], [12], [17]

EPA and DHA: Omega 3 from fish and algae

Eicosapentaenoic acid EPA and Docosahexaenoic acid DHA are mainly found in marine sources. [17]

Good sources are:

• Salmon
• Mackerel
• Herring
• Sardines
• Fish oil
• Algae oil. [17]

EPA plays a role in neurotransmitters, inflammation, and cardiovascular issues. [8], [28]

DHA is particularly important for the brain, eyes, and nervous system. DHA also plays an important role in brain and eye development during childhood. Therefore, DHA is also important for pregnant and breastfeeding women. [13], [14], [15]

Here, a distinction is often made between plant-based and animal omega-3. Plant-based sources usually provide ALA. Fish and algae oil directly provide EPA and DHA. [17]

Important: Algae are the original source of marine omega-3. [16]

Fish also absorb EPA and DHA from algae through the food chain. Therefore, vegan omega-3 from algae oil is a good purely plant-based way to meet your needs. [16], [17]

To our Omega 3 orange

Omega-3 rich foods

If you want to get more omega-3 from natural omega-3 sources, these foods can help:

For ALA:

• Linseed oil
• Flaxseeds
• Chia seeds
• Walnuts
• Rapeseed oil. [6], [7]

For EPA and DHA:

• Salmon
• Mackerel
• Herring
• Sardines
• Fish oil
• Algae oil. [6], [17]

Omega 3 per day: What is the requirement?

The daily requirement for omega-3 fatty acids depends on diet and goals. [2], [17]

For healthy adults, at least 250 mg EPA plus DHA per day are often cited. This corresponds to about one to two servings of fatty fish per week. [2], [28]

If you eat little or no fish, you can increase your intake to 1 g EPA plus DHA per day. [17]

Higher amounts of 2 to 4 g per day should only be taken after consulting a doctor. [19], [28]

In short:

• 250 to 500 mg EPA and DHA: Basic supply. [2], [17]
• about 1 g EPA and DHA: targeted supplementation. [17]
• 2 to 4 g EPA and DHA: only with medical consultation. [19], [28]

Who should supplement Omega 3?

Not everyone automatically needs an Omega-3 supplement. [2], [17]

A supplement can be useful if you:

• rarely or never eat fatty fish
• live vegan or vegetarian
• are pregnant or breastfeeding
• eat a lot of omega-6 rich foods
• want to improve your Omega-3 index. [14], [16], [17], [20], [25]

If you are taking medication or have problems with blood clotting, you should clarify higher dosages with a doctor beforehand. [17], [18]

What should you look for in Omega-3 supplements?

With omega-3 products, not only the amount of oil matters. What is crucial is how much EPA and DHA are actually contained. [17], [27]

A product may contain 1,000 mg of fish oil but only provide 300 mg of EPA plus DHA. Therefore, always look at:

• EPA per daily dose
• DHA per daily dose
• Total amount of EPA + DHA. [17], [27]

Also important:

• fresh smell and taste
• dark bottle
• storage in the refrigerator
• protective substances to prevent oxidation. Vitamin E or astaxanthin can be good additions to the supplement. [21], [22], [23], [24]

Discover ActiNovo's Omega 3 orange. Protected by astaxanthin, the product offers you 1 g DHA + 0.33 g EPA.

All information at a glance

Unsaturated fatty acids are important components of a healthy diet. They are mainly found in vegetable oils, nuts, seeds, fish, and algae oil. [1], [6], [17]

Monounsaturated fatty acids can be found, for example, in olive oil and avocado. Polyunsaturated fatty acids include omega 3 and omega 6. [1], [6]

Omega 3 consists primarily of ALA, EPA, and DHA. ALA comes from plant sources. EPA and DHA are mainly found in fatty fish, fish oil, and algae oil. [17]

The ratio of omega 6 to omega 3 is also important. Many people consume too little omega 3 to have a balanced ratio. [3], [25]

If you eat little fish, live vegan, or want to specifically improve your supply, an Omega-3 supplement can be beneficial. Pay particular attention to the actual content of EPA and DHA. [16], [17]

Ultimately, it's not about avoiding fat. It's about choosing the right fats and incorporating them regularly into your diet. [1], [4]

Sources:

[1] FAO/WHO. Fats and fatty acids in human nutrition: Report of an expert consultation. FAO Food and Nutrition Paper 91. Rome: Food and Agriculture Organization of the United Nations; 2010.
https://www.fao.org/4/i1953e/i1953e.pdf

[2] EFSA Panel on Dietetic Products, Nutrition, and Allergies. Scientific Opinion on Dietary Reference Values for fats. EFSA Journal. 2010;8(3):1461.
https://doi.org/10.2903/j.efsa.2010.1461

[3] Deutsche Gesellschaft für Ernährung, Österreichische Gesellschaft für Ernährung, Schweizerische Gesellschaft für Ernährung. D-A-CH-Referenzwerte für die Nährstoffzufuhr: Fett und Fettsäuren. Aktuelle Onlinefassung.
https://www.dge.de/wissenschaft/referenzwerte/

[4] Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary fats and cardiovascular disease: A Presidential Advisory from the American Heart Association. Circulation. 2017;136(3):e1–e23.
https://doi.org/10.1161/CIR.0000000000000510

[5] World Health Organization. Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline. Geneva: WHO; 2023.
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

[6] U.S. Department of Agriculture. FoodData Central. Agricultural Research Service.
USDA FoodData Central

[7] Souci SW, Fachmann W, Kraut H. Die Zusammensetzung der Lebensmittel / Food Composition and Nutrition Tables. Stuttgart: MedPharm Scientific Publishers. Current database version.

[8] Calder PC. Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta. 2015;1851(4):469–484.
https://doi.org/10.1016/j.bbalip.2014.08.010

[9] Stillwell W, Wassall SR. Docosahexaenoic acid: Membrane properties of a unique fatty acid. Chemistry and Physics of Lipids. 2003;126(1):1–27.
https://doi.org/10.1016/S0009-3084(03)00101-4

[10] Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development. 2005;45(5):581–597.
Conversion of α-linolenic acid to longer-chain polyunsaturated fatty acids in human adults | Reprodu…

[11] Brenna JT, Salem N Jr, Sinclair AJ, Cunnane SC. Alpha-linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Prostaglandins, Leukotrienes and Essential Fatty Acids. 2009;80(2–3):85–91.
https://doi.org/10.1016/j.plefa.2009.01.004

[12] Goyens PLL, Spilker ME, Zock PL, Katan MB, Mensink RP. Conversion of alpha-linolenic acid in humans is influenced by the absolute amounts of alpha-linolenic acid and linoleic acid in the diet and not by their ratio. American Journal of Clinical Nutrition. 2006;84(1):44–53.
https://doi.org/10.1093/ajcn/84.1.44

[13] EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid and maintenance of normal brain function and normal vision. EFSA Journal. 2011;9(4):2078.
https://doi.org/10.2903/j.efsa.2011.2078

[14] Koletzko B, Cetin I, Brenna JT. Dietary fat intakes for pregnant and lactating women. British Journal of Nutrition. 2007;98(5):873–877.
Dietary fat intakes for pregnant and lactating women | British Journal of Nutrition | Cambridge Core

[15] Innis SM. Dietary omega 3 fatty acids and the developing brain. Brain Research. 2008;1237:35–43.
https://doi.org/10.1016/j.brainres.2008.08.078

[16] Ryckebosch E, Bruneel C, Muylaert K, Foubert I. Microalgae as an alternative source of omega-3 long chain polyunsaturated fatty acids. Trends in Food Science & Technology. 2012;25(2):123–134.
https://doi.org/10.1016/j.tifs.2012.01.001

[17] National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Latest online version.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

[18] EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the tolerable upper intake level of EPA, DHA and DPA. EFSA Journal. 2012;10(7):2815.
https://doi.org/10.2903/j.efsa.2012.2815

[19] Skulas-Ray AC, Wilson PWF, Harris WS, et al. Omega-3 fatty acids for the management of hypertriglyceridemia: A science advisory from the American Heart Association. Circulation. 2019;140(12):e673–e691.
https://doi.org/10.1161/CIR.0000000000000709

[20] Harris WS, von Schacky C. The Omega-3 Index: A new risk factor for death from coronary heart disease? Preventive Medicine. 2004;39(1):212–220.
https://doi.org/10.1016/j.ypmed.2004.02.030

[21] Shahidi F, Zhong Y. Lipid oxidation and improving the oxidative stability. Chemical Society Reviews. 2010;39(11):4067–4079.
Lipid oxidation and improving the oxidative stability - Chemical Society Reviews (RSC Publishing)

[22] Albert BB, Cameron-Smith D, Hofman PL, Cutfield WS. Oxidation of marine omega-3 supplements and human health. BioMed Research International. 2013;2013:464921.
https://doi.org/10.1155/2013/464921

[23] Jackowski SA, Alvi AZ, Mirajkar A, et al. Oxidation levels of North American over-the-counter n-3 omega-3 supplements. Journal of Nutritional Science. 2015;4:e30.
Oxidation levels of North American over-the-counter n-3 (omega-3) supplements and the influence of s…

[24] Ambati RR, Phang SM, Ravi S, Aswathanarayana RG. Astaxanthin: Sources, extraction, stability, biological activities and its commercial applications. Marine Drugs. 2014;12(1):128–152.
Astaxanthin: Sources, Extraction, Stability, Biological Activities and Its Commercial Applications—A…

[25] Simopoulos AP. The importance of the omega-6/omega-3 fatty acid ratio in cardiovascular disease and other chronic diseases. Experimental Biology and Medicine. 2008;233(6):674–688.
https://doi.org/10.3181/0711-MR-311

[26] Schmitz G, Ecker J. The opposing effects of n-3 and n-6 fatty acids. Progress in Lipid Research. 2008;47(2):147–155.
https://doi.org/10.1016/j.plipres.2007.12.002

[27] Lenihan-Geels G, Bishop KS, Ferguson LR. Alternative sources of omega-3 fats: Can we find a sustainable substitute for fish? Nutrients. 2013;5(4):1301–1315.
https://doi.org/10.3390/nu5041301

[28] Kris-Etherton PM, Harris WS, Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106(21):2747–2757.
https://doi.org/10.1161/01.CIR.0000038493.65177.94

[29] Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health Implications of High Dietary Omega-6 Polyunsaturated Fatty Acids. Journal of Nutrition and Metabolism. 2012;2012:539426.
https://doi.org/10.1155/2012/539426