Omega-3s are crucial components of cell membranes and are involved in anti-inflammatory processes, brain and eye development, and the regulation of cardiovascular function.
Omega-3 fatty acids are polyunsaturated fats that play vital roles in human health. They are considered essential because they must be obtained from the diet, as our bodies cannot make them on its own.
The three primary types of omega-3s include alpha-linolenic acid (ALA), and the marine-
derived eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While ALA is beneficial, it must be converted into EPA and DHA in the body – an inefficient process, making dietary sources more vital.
Omega-3s are crucial components of cell membranes and are involved in anti-inflammatory processes, brain and eye development, and the regulation of cardiovascular function. They also compete with omega-6 fatty acids for enzymatic pathways. The latter, common in the modern diet due to vegetable oils and processed foods, promote inflammation when consumed. An ideal omega-6 to omega-3 ratio is thought to be between 2:1 and 4:1, yet the typical Western diet often exceeds 15:1, contributing to chronic inflammation.
The best sources of EPA and DHA are fatty fish such as salmon, mackerel, sardines and herring. For those following vegetarian or vegan diets, algae oil supplements provide a viable alternative. ALA can be obtained from flaxseeds, chia seeds, hemp seeds and walnuts, though its conversion to active omega-3s is limited. It’s important to not only consume adequate amounts of these fats but also reduce omega-6 oils like corn, soybean and sunflower to improve the overall balance.
Regular intake of omega-3 fatty acids helps improve insulin sensitivity, lower triglycerides and blood pressure, and reduce inflammation, making them valuable in managing metabolic syndrome and protecting cardiovascular health. They also support brain function by enhancing mood, reducing stroke damage and preserving cognitive performance.
For those with dry eye syndrome, omega-3s have shown moderate improvements in tear function and eye discomfort. In mental health, supplementation may ease depressive symptoms and support cognitive function, although findings are mixed. There is also growing evidence that they help modulate a person’s gut microbiome by lowering inflammation and enhancing microbial diversity, particularly when omega-6 intake is kept in check.
Omega-3s lead to fewer fatal heart attacks and improved blood lipid profiles, likely through their anti-inflammatory and triglyceride-lowering effects. However, doses above 5 grams per day may carry risks, including potential increased incidence of atrial fibrillation, especially in older adults or those with heart conditions. Aim for a daily intake of 1,400 to 2,000 mg of EPA and DHA from fatty fish, while minimizing omega-6 oils, to lower inflammation and promote long-term vitality.
Army veteran Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California Legion’s 24th District and Hollywood Post 43.
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