Omega-3s, also called omega-3 fatty acids, are polyunsaturated fatty acids. They are essential nutrients for our body to function properly.
The three main types of omega-3 are:
ALA is mainly found in plants while EPA and DHA are mainly found in algae and sea food.
Our body cannot synthesise ALA and we can only obtain it through diet. However, we can synthesise EPA and DHA by using ALA. But this conversion is inefficient with reported rates less than 10 % (1).
Additionally, this conversion occurs competitively with omega-6s and necessitates that omega-6 and omega-3 be consumed in a balanced proportion.
Omega-3s contributes to many bodily functions, including:
Omega-3s are important for the development and maintenance of the brain and the retina.
Our body needs omega-3s to synthesise a lipide molecule called phospholipid which is a key component of all cell membranes.
Omega-3s are used to form eicosanoids. Eicosanoids are signalling molecules with wide-ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems (2).
Recommended Daily Allowance for a 44-year-old male moderately active, weighting 70 kg and 175 cm tall is 1.6 g (3).
Do you want to know your personal recommendations ?
The recommendations from the FNB (Food and Nutrition Board of the Institute of Medicine) apply to the total of all omega-3s for infants younger than 12 months and only apply to ALA for the rest of the population.
The FNB noted that about 10 % of the ALA recommendation can be consumed as EPA and/or DHA. Also, the FDA has advised that adults can safely consume up to a total of 3 g per day of combined DHA and EPA with no more than 2 g from dietary supplements.
For these reasons and to avoid confusion, by default our app apply the recommendation to all omega-3s instead of only ALA. If you wish, you can change it and define specific targets for ALA, EPA and DHA in your user settings.
Omega-3s deficiency can cause (4) :
The FNB did not establish an upper limit for any omega-3s, although it noted that high doses of DHA and/or EPA (0.9 g/day of EPA plus 0.6 g/day of DHA) might reduce immune function due to suppression of inflammatory responses.