“Omega-3 fatty acids has garnered increasing attention for their numerous health benefits.”

Introduction	Science	Benefits	Sources
Recommended Doses	Conclusion

Introduction

Fats are one of the main biomolecules that are energetically and structurally important for humans. Fatty acids are fundamental building blocks of fats [1]. Fatty acids are divided into two major categories: non-essential and essential fatty acids, both of which are vital components of metabolism, each serving distinct roles in maintaining overall human health [2]. 

Non-essential fatty acids can be produced by the body, and their intake through the diet is not mandatory. In contrast, essential fatty acids are crucial fatty acids that the human body cannot synthesize on its own, necessitating their intake through dietary sources [3]. Omega-3 polyunsaturated fatty acids (PUFAs), commonly known as Omega-3, are one of the essential families of fatty acids for humans [4,5,6]. These are healthy fats belonging to polyunsaturated groups of fats. These essential fatty acids play a crucial role in supporting an array of biological functions in humans including that of heart, brain functions, skin and  reducing inflammation [7,8,9,10,11,12,13]. They have garnered widespread attention in recent years for their numerous health benefits, and their inclusion in a balanced diet has been linked to various positive health outcomes. 

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are a group of polyunsaturated fats that are crucial for our health [14,15]. They are classified into three main types: (i) ALA (alpha-linolenic acid), (ii) EPA (eicosapentaenoic acid), and (iii) DHA (docosahexaenoic acid) [3,4,6,8]. While ALA is primarily obtained from plant sources, EPA and DHA are commonly found in marine sources such as fatty fish [15].

ALA serves as a precursor for the synthesis of EPA and DHA. During the human metabolism of fatty acids, ALA converts to EPA and DHA in liver [8,15,16]. However, the conversion of ALA to EPA and DHA in the human body is limited (< 15%) and inefficient to fulfil the required amount needed for optimal growth and overall well-being [17,18,19].

As they constitute an essential class of fatty acids, it is vital to obtain them through one's diet. Therefore, direct consumption of preformed EPA and DHA, is often recommended for optimal omega-3 levels in human body [8,15].

Omega-3 Fatty Acids- Roles and Benefits

Heart Health

Omega-3 fatty acids have been extensively studied for their positive impact on heart health [20,21,22,23,24]. Studies have proposed that they can help reduce the risk of heart disease (cardiovascular diseases) by lowering triglycerides, especially in people having moderate to high hypertriglyceridemia (higher level of triglycerides) [4,8,27,28]. Diets enriched in omega-3 fatty acids could reduce low density lipoproteins (cholesterol levels) (LCL-C) in blood plasma [14,29,30]. 

Omega-3s appear to be important to help prevent the buildup of plaque and its rupture in the arteries, reducing the risk of plaque buildup (atherosclerosis) [20,31].

Some studies and meta-analyses suggest that omega-3s may have a small but significant decrease in blood pressure, which is another risk factor for cardiovascular disease [4,32,33,34].

Omega-3s have also been proposed to have an effect on various other cardiovascular diseases, like heart attack (myocardial infarction), arrhythmias, and cardiovascular mortality [25,26]. However, no conclusive evidence has been seen so far [35,36,37]. Further investigations are required to confirm the importance of Omega-3s in preventing, controlling, or treating these conditions.

Overall, research indicates that incorporation of omega-3s in diet as a part of balanced diet has positive effect on heart health [8,15,38,39].

Brain Development and Health

Approximately 50% of the brain dry weight comprises lipids [40,41], of which 35% consists of omega-3 PUFAs [42]. Brain function is critically dependent on an adequate intake of PUFAs (Omega-3s) [43].

DHA, one of the key components of omega-3 fatty acids, is abundant in the brain, accounting for more than 90% of the total omega-3 PUFAs [44] and plays a crucial role in structure and function of the brain [8, 43]. 

Omega-3s, especially DHA, play a crucial role in the development and growth of the central nervous system throughout our lives, starting from early cognitive development in fetuses during pregnancy, through infancy and childhood, and extending to learning,  memory and optimal brain functioning in adults [43,44].

Studies have suggested that Omega-3s are linked to improved cognitive and memory functions and reduced risk of cognitive impairment in both aging and young individuals [45,46,47,48,49,50,51].  

Research and meta-analyses have shown that not getting enough omega-3 fatty acids from your diet could play a role in causing mood disorders including depression, and anxiety, and supplementing diet with omega-3 might be a therapeutic way to treat these mood issues [52,53,54].

Eye Health

DHA is also found in high concentrations in human retina, and therefore is important for healthy vision [55,56,57]. DHA is thought to play an important role in light capturing photoreceptor rhodopsin functioning and thus the photoreceptor function of eyes [58,59].

Studies have suggested that a reduction in retinal DHA level was associated with several retinal diseases including altered retinal function [58,55,60,61].

Omega-3 fatty acids have a role for dry eye disease- a condition  in which eyes do not produce enough tears or when the tears evaporate too quickly affecting eye surface and its inflammation [62,63].

Inflammation and Joint Health

Research suggests Omega-3 influence inflammation by the production of distinct PUFA-derived metabolites, (resolvins, maresins, and protectins) which acts as strong anti-inflammatory agents [64,65,66,67]. 

Omega-3s have been found to be useful in Rheumatoid Arthritis (RA), a condition characterized by chronic inflammation of the joints [68,69,70,71]. 

Due to its anti-inflammatory properties, studies reported benefits for Omega-3 supplementation in the treatment of skin inflammatory conditions like psoriasis, atopic dermatitis, acne, and skin ulcers [72,73,74].

Sources of Omega-3 Fatty Acids

To reap the benefits of omega-3 fatty acids, it's important to incorporate them into your diet. Fatty fish like salmon, mackerel, trout, and sardines are among the best sources of EPA and DHA. Although low fat fish, like bass, tilapia, and cod, also are good source of omega 3’s, though relatively less than fatty fishes. It is best to include these fish in diet at least twice a week to meet omega-3 needs [4,15,75,76,77,78]. 

Theare are many plant-based source of omega-3s. Walnuts are not only a tasty snack but also a good source of ALA. Flaxseeds and canola seeds are rich in plant-based omega-3 fatty acid ALA. Ground flaxseeds can be sprinkled on cereals, yogurt, or added to smoothies to boost omega-3 intake. Chia seeds are another excellent plant-based source of ALA. They can be easily incorporated into various dishes. Cooking food in oils rich in omega-3s ALA is also an alternative to boost diet with omega fatty acids [17,79,80,81]. 

Algal oil is the best alternative for individuals following a vegetarian or vegan diet, algal oil supplements are available. Algal oil is derived from algae and provides a vegan-friendly source of DHA [82,83,84].

Dietary supplements like fish oil and omega-3s capsule and gummies are also available [19,75,85,86,87]. However, it is important to consult  with a healthcare professional before starting any supplements to determine the appropriate dosage for your specific needs.

Recommended Doses

The Food and Nutrition Board (FNB) at the National Academy of Medicine develops nutrient reference values called the Dietary Reference Intakes (DRIs) for nutrients and supplements [88]. Due to the insufficiency of data, recommended daily allowances of specific omega-3s for healthy adults have not been developed yet by the National Academy of Medicine (NAM). 

However, the adequate intake of ALA for 14+ individuals, as recommended by the NAM, is about 1.6 grams per day for men and 1.1 grams per day for women [15]. Currently, an official and established dosage recommendation for EPA and DHA is yet to be defined.

American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet or an equivalent 2-3 g of omega-3 supplement a day [89,90].

Conclusion

Omega-3 fatty acids offer a multitude of health benefits. From heart and brain health to skin and joint health, the advantages of incorporating these essential fatty acids into your diet are clear [14,15,17,55]. Whether through fatty fish, plant-based sources, or supplements, incorporating omega-3s into your dietary lifestyle can contribute to overall well-being.

Individual responses to supplements can differ based on various factors, such as the age, medical conditions, type of supplement, dosage, frequency of use, and potential interactions with existing medications. It is important to consult with your healthcare professional before incorporating omega-3 supplements into specific health needs. This precaution ensures that the omega-3 or fish oil supplements are suitable for your specific health needs and won't adversely interact with any medications you may be taking. Some fatty fish, particularly larger species, may contain higher levels of mercury. Pregnant women and individuals with certain health conditions should choose fish lower in mercury content or dietary supplements since they are processed and purified during manufacturing [15].

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