Omega-3 is an incredibly important fatty acid for the balance in our brain. But why is it so important? How do I know if I have a deficiency? And what does omega-3 do in both the body and the brain? Orthomolecular and Kpni therapist Laura Delrio answers all your questions!
Why is omega-3 so important?
When we look at the development of the human brain, we see that omega-3 plays an important role. From the moment humans began living closer to water, fish, shellfish, crustaceans, and sea vegetables (such as seaweed, samphire, sea lavender, etc.) became an important food source. We started consuming more fatty acids, and this led to us humans developing above-average intelligence.
Unfortunately, today we see many complaints linked to an omega-3 deficiency. Just as in the past, the correct amount of omega-3 is still incredibly important. Omega-3 fatty acids have versatile effects; they play a significant role in the functioning of cells and tissues. For example, omega-3 contributes to the absorption of nutrients and the release of waste products. Omega-3 is also important within the cell; the fatty acids ensure the transmission of signals, influence gene expression, and are crucial for glucose and fat metabolism.
What are DHA and EPA?
If you're somewhat familiar with omega-3, you've probably heard of DHA and EPA. But what do these abbreviations actually mean? And why are they so important? When we look at omega-3, we can distinguish between ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). ALA is a plant-based form of omega-3, which still needs to be converted into EPA in the body. Over the years, we have unlearned how to convert enough. For example, only 9% is converted into EPA, and of that, 3.8% into DHA. The average person today eats too little seafood, leading to rapid deficiencies in EPA and DHA.
What is the importance of the balance between omega-3 and omega-6?
Omega-3 and omega-6 are both essential fatty acids that the body cannot produce itself, so they must be obtained through our diet. Omega-6 initiates inflammation, and omega-3 ensures that the inflammation (and pain) is terminated. Therefore, with an omega-3 deficiency, we often deal with chronic low-grade inflammation, also known as LGI.
In short, the balance between omega-6 and omega-3 tells us a lot about our health. Today, we consume a lot of omega-6 and little omega-3. The desired ratio is between 4:1 and 2:1, but currently, it is between 10:1 and 20:1... so there's work to be done!
Omega-3 and the brain
I already explained how incredibly important omega-3 has been in the development of the human brain. Omega-3 still plays an important role at the neurological level. Primarily, DHA is an incredibly important building block for our brain; the highest concentration of DHA in the body is found in the brain, nervous system, and retina. It works both cellularly and intracellularly and is incorporated into the myelin sheath, synapses, and photoreceptors. Here, DHA is, among other things, of great importance for the information transfer between the body and the brain.
Do I have a deficiency?
An omega-3 deficiency is easily incurred if you eat little or no fatty fish and sea vegetables. A high intake of omega-6 can also lead to omega-3 deficiencies. Omega-6 is found, among other things, in processed foods, sunflower oil, and corn oil. An omega-3 deficiency can lead to both physical and psychological symptoms.
Finally, omega-3 is important even before birth. It is crucial that the mother's omega-3 balance is in order even before pregnancy begins. During pregnancy, the fetus demands a lot for the development of the brain and eyes. Do you want to work on your lifestyle? I'd be happy to help you!
