Is it worth supplementing Omega-3 acids every day?

Omega-3 acids are among the most scientifically researched components of the human diet. They are part of the fatty acid family, the "good" type of fat . Our body cannot produce this key ingredient for human health on its own. In theory, the necessary dose of Omega-3 should be provided by our diet. In practice, this turns out to be a difficult task . Many studies indicate that we do not eat enough Omega-3 fatty acids ¹ . This problem may affect as many as 80% of adults ² . What are the risks of Omega-3 acid deficiency? For whom, at what age and how often should this ingredient be supplemented? You can read about it in our article.

What are Omega-3 acids and what role do they play in the body?

Omega-3 acids are polyunsaturated fatty acids that are considered an essential component of the human diet. Omega-3s are an integral part of cell membranes throughout the body. They are necessary for the proper functioning of cell receptors, as well as for the production of hormones that regulate, among others: blood clotting and the functioning of blood vessels. They also influence how our genes work ³ . They are necessary for the optimal functioning of the brain, heart, lungs, eyes and immunity ⁴ .

There are three main types of Omega-3 acids - EPA, DHA and ALA . EPA and DHA acids can be found in fish and seafood , but their primary source is algae . Fish do not produce Omega-3, they obtain it by eating algae. You can read more about this in a separate article . ALA acids are the most common type of Omega-3 acids in plant products - nuts, linseed, avocado and chia seeds.

From the point of view of health benefits, ALA acids are of very limited importance compared to EPA and DHA. The human body can convert small amounts of ALA to other types of Omega-3 ⁵ , however, in humans this process is inefficient . Some studies indicate that only 5% of ALA can be transformed into EPA and only 0.5% into DHA ⁶ . Therefore, nuts, flaxseeds and other plant products cannot provide us with enough Omega-3 fatty acids.

Does the diet provide us with the right amount of Omega-3 acids?

When it comes to food sources of the most beneficial types of Omega-3 acids for human health - EPA and DHA - we can find them in fish and seafood. The standard dietary recommendation is to eat 2 servings of fish or seafood per week . According to average theoretical calculations, this amount should provide us with the necessary amount of Omega-3 ⁷ . In practice, however, it varies.

Firstly, the quality of modern fish and seafood available for sale is controversial (due to pollutants, pesticides, heavy metals, toxins). Secondly, the Omega-3 content, even in fatty fish species, is constantly decreasing . According to scientific research, the content of EPA and DHA acids in farmed fish, even those considered the richest source of Omega-3 (e.g. salmon), has decreased at least twice over the last 20 years. ^8.9 . In other words, even if we eat 2 servings of fish a week, we cannot be sure that we are eating adequate amounts of Omega-3. In turn, more frequent consumption of fish and seafood may be dangerous due to the contaminants they contain.

Who needs Omega-3 fatty acids?

Due to the wide spectrum of activities of Omega-3 fatty acids, we need them at all stages of life and at all ages - every day. Let's look at the health properties of these acids in more detail.

Omega-3 acids for children.

DHA acids (a type of Omega-3) make up most of the structure of the brain and retina ^10,11 . Therefore, they are particularly important when the brain and eyesight are just developing , i.e. during early childhood and preschool age. Omega-3 fatty acids are also very important while studying at school . Scientific research has proven that supplementation with this ingredient supports cognitive functions, memory, concentration, ability to learn and plan in children. ^12,13,14 . Omega-3 fatty acids may also help reduce the risk of depression ^15,16 and mood disorders ¹⁷ in children, and also help alleviate the symptoms of ADHD ¹⁸ . Low levels of Omega-3 in the body are associated with sleep problems in children, and supplementing this nutrient helps increase the number of hours slept at night. ¹⁹ . Some scientific studies also confirm the relationship between Omega-3 acid deficiency and the risk of asthma ²⁰ and alleviating the course of this disease in children who already have asthma supplementing Omega-3 ²¹ . Sufficient consumption of Omega-3 fatty acids in the first years of a person's life also helps reduce the risk of developing autoimmune diseases later in life - e.g. type 1 diabetes or multiple sclerosis ^22.23 .

Omega-3 acids for pregnant and breastfeeding women.

Pregnancy is a critically important period for the health of offspring, which is why Omega-3 acids are a very important ingredient at this stage. They are included in the list of dietary supplements recommended by the Polish Society of Gynecologists and Obstetricians for all pregnant women. ²⁴ . The fetus needs Omega-3 fatty acids for proper cell growth, development of the nervous system, brain and eyesight . The future mother also benefits by providing her body with the appropriate dose of Omega-3 acids. Thus, it reduces the risk of depression (including postpartum), preeclampsia and premature birth ^25,26,27 . Some studies also indicate that supplementing Omega-3 deficiencies by a pregnant woman improves the quality of sleep in her children after birth. ²⁸ . You can read more about what to supplement during pregnancy in this article .

During breastfeeding, it is also worth taking care of the necessary dose of Omega-3 acids on a daily basis. This ingredient is naturally contained in breast milk , primarily in the form of DHA acids , which the baby needs for further brain and vision development. ²⁹ . Therefore, they are usually also added to formula milk mixtures. Studies that compared formula-fed infants with and without DHA showed that DHA intake resulted in better visual development in children. ^thirty . Omega-3 acids are on the list of dietary supplements recommended by PTGiP for women during lactation ³¹ .

Omega-3 acids for adults of both sexes.

When it comes to the health benefits of Omega-3 fatty acids for adults, there are many. These acids help fight inflammation , which is the basis for the development of many lifestyle and chronic diseases, including cancer. ³² , diabetes, obesity and metabolic syndrome ³³ . Omega-3 fatty acids contribute to reducing the risk of colon cancer, prostate cancer and breast cancer ^34,35,36 , as well as autoimmune diseases such as lupus erythematosus ³⁷ , rheumatoid arthritis ³⁸ , ulcerative colitis ³⁹ , Crohn's disease and psoriasis ⁴⁰ . Polyunsaturated fatty acids have a positive effect on the quality of sleep ⁴¹ , help reduce the feeling of stress ^42,43 and support mental health . Studies have proven that people with mental disorders have reduced levels of Omega-3 acids in the body ⁴⁴ , and providing this ingredient, e.g. in the form of supplements, improves the condition of such patients, alleviates mood swings, and prevents recurrence of depression ^45.46 .

This is not the end of the proven benefits. Omega-3 acids also help maintain a normal lipid profile ⁴⁷ and reduce the risk of heart disease ⁴⁸ . They support cognitive functions ⁴⁹ (concentration, memory, ability to learn) and muscle regeneration during and after exercise ^50.51 . Omega-3 is also an effective means of beauty care - it supports the fight against skin imperfections and improves its overall condition ⁵² .

Omega-3 acids for mature people of both sexes.

In the case of mature people, all the above-mentioned benefits also remain valid. However, after the age of 50, the following health-promoting properties of Omega-3 acids become particularly important:

• reducing the risk of heart attack ^53,54 ;
• reducing the risk of stroke ⁵⁵ ;
• help in reducing hypertension ⁵⁶ ;
• reducing the risk of Alzheimer's disease and other neurodegenerative diseases ^57,58,59 ;
• support for eye health and visual acuity ⁶⁰ .

Mature people also often have sleep disorders, deterioration of memory and mood, and dry skin . In these cases, Omega-3 acids will also be an invaluable help in taking care of good health, well-being and radiant appearance.

Why is it worth choosing Omega-3 fatty acids from nikalab?

In all nikalab products you will find Omega-3 acids (DHA and EPA) from algae , i.e. from the original source. Omega-3 from algae is a safer alternative to traditional fish oil, as also said by the Polish Society of Gynecologists and Obstetricians ⁶¹ . Large fish and fish products may contain heavy metals and other contaminants that they absorb from water and food. The algae from which Omega-3 acids in nikalab products are produced grow in controlled conditions, away from pollution , toxins, heavy metals and allergens. They also do not have such an intense smell as fish oil. Their production and cultivation is environmentally friendly, unlike industrial breeding and fishing.

The innovative DRcaps encapsulation technology that we use in the production of our dietary supplements also ensures optimal absorption of Omega-3 acids in the human body. Omega-3 polyunsaturated fatty acids are absorbed in the small intestine ⁶² . The nikalab capsule effectively bypasses stomach acid and reaches the small intestine (read more about this technology in a separate article ). This way you know that the Omega-3 acids from our products will be properly absorbed.

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