It's long been known that omega-3 fatty acids are good for the brain and mental performance . But did you know that a good supply of omega-3 fatty acids is just as important for your well-being and mood ?
In this article, you will learn everything you need to know about the function and effects of this essential fatty acid and how you can make the most of it.
Table of contents
- What are omega-3 fatty acids?
- Why are the omega-3 fatty acids DHA and EPA so important?
- The effect of omega-3 fatty acids
- How do omega-3 fatty acids affect your well-being?
- Do omega fatty acids also influence muscle building?
- What should you look for when buying Omega-3 capsules?
- Which foods contain omega-3 fatty acids?
- Omega-3 deficiency
- The problem with the Omega-3 to Omega-6 ratio
- Conclusion
- Sources
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1. What are omega-3 fatty acids?
Hardly any nutrient has been as well researched as omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids that your body must obtain from food; it cannot produce them itself . Below, you'll learn which foods contain this essential fat.
Omega-3 fatty acids are generally divided into ALA , EPA, and DHA . ALA stands for alpha-linolenic acid, which is found almost exclusively in plants . The other two, EPA (eicosapentaenoic acid) and DHA (docosapentaenoic acid), are found primarily in fish .
Our body converts alpha-linolenic acid into DHA , but the conversion rate is too low to meet our daily needs. Therefore, we need to consume additional eicosapentaenoic acid and docosahexaenoic acid through the consumption of fish oil, for example.
2. Why are the omega-3 fatty acids DHA and EPA so important?
Both acids perform extensive functions in the body, ensuring optimal metabolism and a healthy cardiovascular system .
If you say that you have never had problems with either of them, you might be interested to know that EPA and DHA keep your brain and therefore your mental performance on track .
Your brain is made up mostly of fat and Omega-3 is a component of each of your 100 billion nerve cells in the brain: 30% of the structural fats in the brain are made up of DHA .
Omega-3 fatty acids are therefore an essential building block for the structure and thus for the functionality of the brain . If there is too little Omega-3 in the brain, the flexibility and permeability of the brain membrane cells decreases, and the speed of communication between brain cells slows down.
In short, it leads to difficulty concentrating and memory lapses. A study published in the European Journal of Clinical Nutrition tested the cognitive performance of older people. The test groups that received an omega-3 supplement performed better in the cognitive tests. [1]
This fatty acid has an unfairly outdated reputation, as it can have a positive impact on both your physical and mental performance. Omega-3 affects your body both directly and indirectly, as it is an essential starting material for numerous processes.
Among other things, Omega-3 promotes metabolism , influences heart health and circulation . It also helps the body build defenses and is essential for hormone production . Sounds like these fatty acids are definitely an all-rounder for health.
Recent studies have shown that a deficiency in Omega-3 can affect well-being.
BRAINEFFECT HACK: The body needs fat to continue brain development and function. This means that if you supply your body with the right fats, it will be able to do its job, allowing you to remain productive. Omega-3 fatty acids support your brain's performance and increase the speed of communication between cells.
3. The effect of omega-3 fatty acids
Many benefits have been demonstrated for essential omega-3 fatty acids. Among the most important are:
- Function as antioxidants that can even cross the blood-brain barrier
- Increase good HDL cholesterol levels
- Normalize or improve blood circulation
- Have anti-aging properties
- Increase insulin sensitivity
4. How do omega-3 fatty acids affect your well-being?
Research is currently focusing a lot of attention on mental health and how omega-3 fatty acids can help. In a study by the Oakland Research Institute, researchers found that omega-3 fatty acids are also important for good well-being. [2]
And it works like this: What makes you happy and gives you a good feeling is primarily the so-called feel-good hormone serotonin . Serotonin regulates communication processes in your brain.
If there's too little of this neurotransmitter, numerous brain functions can no longer function properly, and your well-being deteriorates. This is where omega-3 fatty acids come into play.
They are necessary for the brain to produce sufficient amounts of the feel-good hormone serotonin. For many people who suffer from serotonin deficiency , the cause is low DHA levels , which can be replenished by consuming sufficient omega-3 fatty acids .
The more omega-3 your brain has available, the more serotonin can be produced . A study from the University of Catania in Italy examined the connection between mental illnesses such as depression and ADHD and omega-3 deficiency. An improvement in symptoms was observed in test subjects treated with omega-3 supplements. [3]
BRAINEFFECT HACK: This essential fatty acid supports the production of the feel-good hormone serotonin in the brain. Omega-3 fatty acids can therefore not only improve your concentration but also your well-being.
5. Do omega fatty acids also influence muscle building?
Since muscle loss increases with age, Canadian scientists began researching the effect of omega-3 fatty acids on muscle building. Their study found that regular intake of omega-3 in the form of fish oil capsules promoted muscle growth , especially in people over the age of 50.
Even though researchers said that Omega 3 supplementation also makes sense for young people, this isn't a free pass for you to stop strength training. Instead, you should supplement muscle-building training and your diet with Omega 3 fatty acids. [4]
6. What should you look for when buying Omega-3 capsules?
When selecting dietary supplements containing omega-3 fatty acids, it is particularly important that the omega-3 concentration is sufficiently high . A high omega-3 concentration promotes metabolism and can also have positive effects on the heart, circulation, and brain function (see above).
In order for this effect to actually occur, the fish oil or algae oil used to manufacture and produce the capsules should be highly pure.
Especially with omega-3 fatty acids derived from fish oil , it is crucial that they are of good quality . Contamination and contamination (e.g., heavy metals ) cannot be ruled out in inferior products .
When purchasing, you should therefore pay attention to the quality of the product and its actual omega-3 fatty acid content. A well- known, high-quality source of omega-3 is Antarctic krill , as it is generally harvested sustainably . For this reason, we developed the krill oil BRAINEFFECT KRILL BOOST .
Are you a vegetarian or vegan looking for the perfect vegan omega-3 capsules? Then ESSENTIALS VEGAN OMEGA 3 is perfect for you. We've taken special care to ensure they contain sufficient DHA and EPA to ensure you benefit from all the positive effects of omega-3 fatty acids. We extracted the valuable omega-3 from algae oil .
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7. Which foods contain omega-3 fatty acids?
The active DHA acid is found in fatty cold-water fish such as krill, mackerel, salmon, and tuna. Vegetarians can also benefit from the fatty acids. Plant-based fats and oils contain alpha-linolenic acid, a precursor to DHA acid that is converted into it in the body.
Foods that contain alpha-linolenic acid include chia seeds , linseed oil , rapeseed oil , and walnut oil . Nevertheless, a deficiency in this essential fatty acid can quickly develop.
8. Omega-3 deficiency
- Did you know that fatty acids lose their valuable potency at temperatures above 100 degrees Celsius ? So, be careful with the temperature!
- But a very common, unbalanced diet can also be the cause of a deficiency. Even those who eat a healthy, balanced diet can benefit their physical and mental performance with an extra dose of Omega-3 .
- Through the special combination of intelligent micronutrients , you boost your serotonin levels and provide yourself and your mind with additional energy!
9. The problem with the Omega-3 to Omega-6 ratio
You've already learned a lot about omega fatty acids, but they also have an antagonist , and it's important to create the right balance in the body. This antagonist is called omega-6 or linoleic acid, and the desirable ratio of omega-6 to omega-3 is 4:1 or lower.
The higher the Omega-6 level, the more free oxygen radicals are formed, and these can lead to a number of unpleasant diseases and problems.
The problem with our current diet is that we consume up to 20 times more omega-6 fatty acids than we did in the Stone Age. [6]
Another problem is that both fatty acids require the same enzyme for their breakdown. This means that when the body is busy breaking down (too much) omega-6, the processing of omega-3 inevitably has to be put on hold, and we want to use omega-3 for the countless functions in the body and brain.
10. Conclusion
Omega-3 fatty acids are divided into ALA, DHA, and EPA. In addition to its positive effects on your cardiovascular system, omega-3 is also involved in the production of various hormones and, among other things, influences your serotonin levels.
You can find this fatty acid primarily in oily fish and foods like flaxseed and walnuts. In capsule form, krill and vegan omega-3 from algal oil are the most sustainable sources.
11. Sources
[1] Brennaa JT, Saleem Jr N, Sinclairc AJ, Cunnane SC (2009) Plefa. α-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. [ http://www.plefa.com/article/S0952-3278(09)00016-7/fulltext ]
[2] Kauhanen J (2016) European journal of clinical nutrition. Association between serum long-chain omega-3 polyunsaturated fatty acids and cognitive performance in elderly men and women: The Kuopio Ischaemic Heart Disease Risk Factor Study. [ https://www.researchgate.net/publication/301288953_Association_between_serum_long-chain_omega-3_polyunsaturated_fatty_acids_and_cognitive_performance_in_elderly_men_and_women_The_Kuopio_Ischaemic_Heart_Disease_Risk_Factor_Study ]
[3] Patrick R.P, Ames B.N (2015) FASEB journal. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. [ https://www.ncbi.nlm.nih.gov/pubmed/25713056 ]
[4] Grosso G, Galvano F, Marventano S (2014) Oxidative Medicine and Cellular Longevity. Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. [https://www.hindawi.com/journals/omcl/2014/313570/]
[5] Gingras A. A , White P. J , Chouinard P. Y (2007) The Journal of Physiology. Long-chain omega-3 fatty acids regulate bovine whole-body protein metabolism by promoting muscle insulin signaling to the Akt-mTOR-S6K1 pathway and insulin sensitivity. [https://www.ncbi.nlm.nih.gov/pubmed/17158167]
[6] Dr. Jürg Eichhorn, General Medicine, FMH. Omega-6 to Omega-3 Fatty Acid Ratio. [http://www.allesroh.at/journal/krebs/6zu3.pdf]
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