Category: Uncategorized

For some time now, we’ve heard the media, family and friends tout the benefits of Omega fatty acids — how we should consume them more often for their health benefits.

But what exactly do Omega fatty acids (specifically Omega-3 and Omega-6) do to your body? What are they? And how do we get them? We answer these questions and break down the mystery in this article.

Omega-3 fatty acids are polyunsaturated fats that cannot be produced naturally by the body. However, they are an important component of our cell membranes (1) that help to improve cellular behaviour and responsive to signals. Because of this, Omega-3 fatty acids play a supporting role in improving various functions of our body, which we will detail later in this article.

The World Health Organization (WHO) recommends that individuals should consume at least two portions of oily fish per week into their diet to get enough Omega-3 intake (2). There are three forms of Omega-3 fatty acids: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are what our bodies need the most and are typically found in oily fish (3).

Omega-6 are also a form of polyunsaturated fats that cannot be produced naturally by the body. However, unlike Omega-3 which aid in improving cellular function, Omega-6 fatty acids are primarily converted by our body for energy. Linoleic acid (LA) is the main Omega-6 fatty acid our body uses.

The recommended ratio of Omega-6 to Omega-3 fatty acids you should consume is 4:14.

Omega-3 and Omega-6 fatty acids are linked to a variety of overall health benefits. They help:

Studies have shown that people who consume Omega fatty acids are less likely to be depressed and feel less anxious (5,6). Those of us who are looking for ways to support our mental health should consider Omega-3 and Omega-6 supplements. Researchers say that more large-scale, long-term studies are needed to explore the correlation, but the initial signs are promising.

Studies have also shown that increased intake of Omega-3 can improve memory in older people and leads to a slower decline in brain function during old age. This in turn can help prevent age-related mental decline and Alzheimer’s disease.

Researchers have found that communities who primarily consume fish have low rates of heart attacks (7). This has since been linked to higher Omega-3 consumption, which has be shown to help reduce blood pressure, triglycerides and increase the amount of good HDL cholesterol in our bodies. This leads to less clogged arteries and a healthier, stronger heart.

Omega fatty acids has also been found to reduce fat build-up in our liver. This helps prevent liver disease and improves your body’s ability to break down waste.

Inflammation is your body’s natural response to fight off infections and damage. However, long-term inflammation is linked to a variety of chronic illnesses like cancer, metabolic syndrome and heart disease.

Omega-3 fatty acids lowers the production of inflammatory substances like eicosanoids and cyntokines (8), thereby reducing inflammation throughout the body and lowering your risk of chronic illness.

Over the years, studies amongst adolescent and adult women have shown that those who consumed more Omega fatty acids report milder menstrual pain (9,10). This helps make the menstrual cycle more bearable for many women and improves their quality of life.

The two forms of Omega-3 fatty acids, DHA and EPA are directly responsible for healthy cell membranes that contribute to supple and wrinkle-free skin. EPA in particular helps to manage oil production and hydration levels, reducing the risk of acne and premature aging (11).

Omega-6 fatty acids are relatively easier to obtain in our diet as compared to Omega-3. This is because of their presence in many of the cooking oils used in our diet. This includes sunflower oil, soybean oil and corn oil. It can also be found in sunflower seeds, pumpkin seeds and walnuts.

Omega-3 fatty acids on the other hand, mainly come from oily fish like salmon, herring, mackerel and sardines. Other sources include fish oil, flaxseeds and chia seeds. These food sources can be costly to incorporate into our diet, or even hard to source. As it is not always possible to obtain Omega-3 fatty acids via whole foods, some people choose to turn to supplements to ensure they meet their recommended weekly intake.

We recommend Wiley’s Finest Wild Alaskan Fish Oil (Peak EPA) and Efamol Pure Evening Primrose Oil as great choices to meet your Omega-3 and Omega-6 needs.

Wiley’s Finest Wild Alaskan Fish Oil is clinically proven to increase Omega-3 levels in human muscle tissue and red blood cells. It contains purified and concentrated Alaskan Pollock fish oil to provide a peak dose of 750mg of EPA in each soft gel. All it takes is just one soft gel a day to get the full benefits.

Efamol Pure Evening Primrose Oil is the most potent evening primrose oil supplement on the market that helps to maintain hormonal balance and promote smooth, healthy-looking skin. It uses a specially cultivated evening primrose with seeds that contain 33% more GLA than other oils. Great for women of all ages looking to relieve menopausal symptoms such as menstrual pain, hot flushes and mood swings. As well as women looking to prevent skin conditions like Eczema and Dermatitis while maintaining soft, supple and healthy skin.

Surette, M. E. (2008). The science behind dietary omega-3 fatty acids. Canadian Medical Association Journal, 178(2), 177–180. https://doi.org/10.1503/cmaj.071356
Kris-Etherton PM, Grieger JA, Etherton TD. Dietary reference intakes for DHA and EPA. Prostaglandins Leukot Essent Fatty Acids. 2009;81(2-3):99-104. doi:10.1016/j.plefa.2009.05.011
Kellie Kong. (n.d.). Omega-3: ​5 Reasons Why Women Need It. Healthxchange. Retrieved July 14, 2020, from https://www.healthxchange.sg/food-nutrition/supplements/omega-three-reasons-women-need-it
Gunnars, K. B. (2012, August 2). How to Optimize Your Omega-6 to Omega-3 Ratio. Healthline. https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio
Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms. Oxidative Medicine and Cellular Longevity, 2014, 1–16. https://doi.org/10.1155/2014/313570
Ginty, A. T., & Conklin, S. M. (2015). Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry Research, 229(1–2), 485–489. https://doi.org/10.1016/j.psychres.2015.05.072
Leaf A. Historical overview of n-3 fatty acids and coronary heart disease. Am J Clin Nutr. 2008;87(6):1978S-80S. doi:10.1093/ajcn/87.6.1978S
Calder PC. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006;83(6 Suppl):1505S-1519S. doi:10.1093/ajcn/83.6.1505S
Deutch B. Menstrual pain in Danish women correlated with low n-3 polyunsaturated fatty acid intake. Eur J Clin Nutr. 1995;49(7):508-516.
Harel Z, Biro FM, Kottenhahn RK, Rosenthal SL. Supplementation with omega-3 polyunsaturated fatty acids in the management of dysmenorrhea in adolescents. Am J Obstet Gynecol. 1996;174(4):1335-1338. doi:10.1016/s0002-9378(96)70681-6
Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x