2023-09-26 00:30:02
A few new studies added
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We added some new meta-analyses on this topic to our database.
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Omega-3 Fatty Acids
•Last Updated: September 26, 2023
Omega-3 fatty acids are essential polyunsaturated fatty acids. That means humans must consume them through their diet from sources like fish, seafood, walnuts, and flaxseeds. Omega-3s have anti-inflammatory properties and are crucial for brain development and cardiovascular health.
This page overlaps with our Fish Oil page, and the two will be merged in the coming months.
Omega-3 Fatty Acids is most often used for
Last Updated:September 26, 2023
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While there are omega 3s found in flax seed, it cannot be used by your body. Supplementing with algae can help provide DHA.
Omega 3 fatty acids in flax seed (as well as in Hemp Protein) are found in the form of Alpha-Linolenic Acid (ALA). Not only is ALA not sufficient to supplement on its own[1], but ALA has to be converted by the body into a usable form, and the ratio of conversion from unusable form to usable is rather poor, somewhere in the range of 5-15%[2]. Omega 3 supplements in the form of EPA and DHA are what the body tends to use for many of the benefits associated with fish oil.
For vegetarians and vegans, supplementing with DHA from algae can "markedly enhance the DHA status (of serum and platelets)" and "provide for the formation of substantial EPA"[3]. Supplementation of ALA and/or GLA is not enough[4].
- ^Wang C, Harris WS, Chung M, Lichtenstein AH, Balk EM, Kupelnick B, Jordan HS, Lau Jn-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic reviewAm J Clin Nutr.(2006 Jul)
- ^Gerster HCan adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?Int J Vitam Nutr Res.(1998)
- ^Conquer JA, Holub BJSupplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjectsJ Nutr.(1996 Dec)
- ^Fokkema MR, Brouwer DA, Hasperhoven MB, Martini IA, Muskiet FAShort-term supplementation of low-dose gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), or GLA plus ALA does not augment LCP omega 3 status of Dutch vegans to an appreciable extentProstaglandins Leukot Essent Fatty Acids.(2000 Nov)
- Forced Expiratory Volume - Watson H, Stackhouse COmega-3 fatty acid supplementation for cystic fibrosis.Cochrane Database Syst Rev.(2020-Apr-10)