The Science Behind Omega-3

  • Goldene Omega-3-Kapseln fallen aus brauner Glasflasche auf rosafarbenem Hintergrund

    An overview of omega-3 fatty acids

    Omega-3 fatty acids are among the most thoroughly researched nutrients in nutritional science. They belong to the polyunsaturated fatty acids and are essential – the body cannot produce them in sufficient quantities itself and relies on regular intake through food.

    - ALA (alpha-linolenic acid): of plant origin, e.g., in flaxseed and walnut oil. The body can convert ALA into EPA and DHA to a limited extent – however, the conversion rate is low and varies greatly from person to person.
    - EPA (eicosapentaenoic acid): primarily found in fatty cold-water fish, plays a central role in fat metabolism and in the interaction with the cardiovascular system.
    - DHA (docosahexaenoic acid): a structural component of cell membranes, with a particularly high concentration in the brain and the retina of the eye.

  • Hand hält drei Omega-3-Kapseln vor blauem Himmel mit Sonnenlicht

    Heart health and blood lipid levels

    The link between EPA, DHA, and the cardiovascular system is one of the most thoroughly researched fields in nutritional science over the last few decades. Based on an extensive body of studies, the European Food Safety Authority (EFSA) has confirmed that EPA and DHA contribute to the maintenance of normal heart function. The underlying mechanism involves, among other things, the composition of cell membranes in the cardiac muscle tissue as well as the regulation of signaling molecules involved in heart rate and vascular function.

    In addition, it is documented that an adequate intake of DHA contributes to the maintenance of normal blood triglyceride levels. These effects are dependent on an adequate, regular intake and do not replace medically prescribed treatment for existing cardiovascular diseases, but are rather part of an overall balanced diet.
  • Papier-Illustration eines menschlichen Gehirns, gehalten von einer Hand vor violettem Hintergrund

    Brain, nervous system and vision

    DHA accounts for a remarkably high proportion of the fatty acids in the cell membranes of the brain and the retina. This structural role distinguishes DHA from most other dietary fats: it is not merely an energy source, but an integral building block of the membranes that enable signal transmission between nerve cells and light processing in the eye.

    Based on this scientific foundation, the EFSA has confirmed that DHA contributes to the maintenance of normal brain function and normal vision.

  • Nahaufnahme eines Papierschnipsels mit der Aufschrift 'Omega 3' auf gepunktetem Hintergrund

    Omega-3 versus Omega-6

    Omega-3 and omega-6 fatty acids compete in the metabolism for the same enzymes responsible for their further processing in the body. Today's diet in Western industrialized countries is characterized by a significant excess of omega-6 fatty acids – due to high consumption of vegetable oils, processed foods, and convenience products – alongside a low intake of fatty fish. Nutritional science societies therefore usually recommend two servings of fatty fish per week – a guideline that a large portion of the population does not meet.
  • Omega-3-Kapseln in einer runden Glasschale, umgeben von grünen Pflanzenblättern

    Quality and oxidation

    Polyunsaturated fatty acids such as EPA and DHA are chemically highly reactive and sensitive to light, heat, and oxygen. If fish oil is not sufficiently protected, it oxidizes – which can be measured by the so-called TOTOX value, describing the total oxidation level of an oil. A low TOTOX value is a relevant quality criterion that goes beyond the mere amount of EPA and DHA listed on the label.

  • Kapsel auf Beipackzettel Kapsel liegt auf einem Blatt mit englischsprachigem Fließtext zu "Vitamin C or L-ascorbate" – unscharfes Hintergrundbild mit wissenschaftlichem Bezug

    Effect of omega-3 on the body

    1. Heart function. EPA and DHA contribute to the maintenance of normal heart function.
    2. Blood lipid levels. DHA contributes to the maintenance of normal triglyceride levels in the blood.
    3. Brain function. As a structural component of nerve cell membranes, DHA supports normal brain function.
    4. Vision. DHA is a major component of the fatty acids in the retina and contributes to the maintenance of normal vision.
    5. Cell membrane composition. As essential fatty acids, EPA and DHA are structurally incorporated into cell membranes throughout the body.

    These effects each require an adequate, regular intake and work in conjunction with an overall balanced diet.

  • Study results

    - Scientific Opinion on health claims related to EPA, DHA, DPA... EFSA Journal, 2010 → Link: https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2010.1796
    - Scientific Opinion on health claims related to DHA, EPA... EFSA Journal, 2011 → Link: https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2011.2078
    - Fish oil supplements, oxidative status... PLOS ONE, 2020 → Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC7774961/

    This article is for general information purposes only and does not replace individual medical advice.