omega 3 - fatty acid

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ω−3 fatty acids (commonly spelled omega-3 fatty acids) are a family of polyunsaturated fatty acids which have in common a carbon-carbon double bond in the ω−3 position.

Important nutritionally essential ω−3 fatty acids are: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). For a more complete list, see list of ω−3 fatty acids.

The human body cannot synthesize ω−3 fatty acids de novo, but it can form 20- and 22-carbon unsaturated ω−3 fatty acids from the eighteen-carbon ω−3 fatty acid, α-linolenic acid. These conversions occur competitively with ω−6 fatty acids, which are essential closely related chemical analogues that are derived from linoleic acid.

Both the ω−3 α-linolenic acid and ω−6 linoleic acid are essential nutrients which must be obtained from food. Synthesis of the longer ω−3 fatty acids from linolenic acid within the body is competitively slowed by the ω−6 analogues. Thus accumulation of long-chain ω−3 fatty acids in tissues is more effective when they are obtained directly from food or when competing amounts of ω−6 analogs do not greatly exceed the amounts of ω−3.

Health benefits

May reduce the risk of coronary heart disease.

People with certain circulatory problems, such as varicose veins, benefit from fish oil. Fish oil stimulates blood circulation, increases the breakdown of fibrin, a compound involved in clot and scar formation, and it lowers the blood pressure.

There is strong scientific evidence, that ω−3 fatty acids significantly reduce blood triglyceride levels and regular intake reduces the risk of secondary and primary heart attack.

Some benefits have been reported in such conditions as rheumatoid arthritis and cardiac arrhythmias.

There is a promising preliminary evidence, that ω−3 fatty acids supplementation might be helpful in cases of depression and anxiety. Studies report highly significant improvement from ω−3 fatty acids supplementation alone and in conjunction with medication.

Some research suggests that fish oil intake reduces the risk of ischemic and thrombotic stroke. However, very large amounts may actually increase the risk of hemorrhagic stroke. Lower amounts are not related to this risk.

3 grams of total EPA/DHA daily are considered safe with no increased risk of bleeding involved and many studies used substantially higher doses without major side effects (for example: 4.4 grams EPA/2.2 grams DHA in 2003 study).

Several studies report possible cancer prevention effects of ω−3 fatty acids (particularly breast, colon and prostate cancer).  No clear conclusion can be drawn at this time, though.