The most relevant fatty acids for health are:
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
These are found mainly in fatty fish such as salmon, sardines, or mackerel. There are also plant-based sources such as microalgae, which are ideal for vegans; and althoughConversion of ALA to EPA and DHA is limitedIn people who do not consume fish, they have been observedadaptive mechanismswhich help maintain similar plasma levels.
How does Omega-3 act in the body?
Omega-3 has key physiological effects on several body systems:
- Anti-inflammatory: Modulates cytokines and eicosanoids, reducing chronic inflammation.
- Cardioprotective: Improves arterial health, reduces triglycerides and stabilizes heart rate.
- Neuroprotector: DHA is essential for the brain and contributes to memory and mood.
- Articulate: Relieves pain in inflammatory diseases such as arthritis.
What benefits are backed by science?
Decrease in triglycerides
Studies such as that of Asztalos et al. (2016) have shown that high-dose EPA supplementationimproves the lipid profileandreduces inflammatory markersin patients with metabolic syndrome.
Improved memory and cognitive function
DHA has shown bMemory benefits in older people with mild cognitive impairmentFor example, Yurko-Mauro and his team in 2010 found significant improvements with 900 mg/day of DHA.
Reduction of inflammation in arthritis
Gioxari et al.'s 2018 meta-analysis confirms that EPA+DHAreduce painand themorning stiffnessin patients with rheumatoid arthritis.
Cardiovascular protection
Epidemiological studies such as that of Hu et al. (2002) in American women showed that higher consumption of fish and omega-3 is associated withlower risk of coronary heart disease.
Preventive potential in metabolic diseases
A systematic review by Akinkuolie et al., 2011 shows asignificant improvement in insulin sensitivityin people who consume omega-3.
General support throughout life
According to Swanson et al. in 2012, omega-3s offerbenefits at every stage of life: from fetal brain development to cognitive health in old age.
Proven benefits of Omega-3
- Decrease intriglycerides
- Improved memory and cognitive function
- Reductionof inflammation inarthritis
- Cardiovascular preventive potential
Omega-3 is one of themost studied and supported supplementsin clinical nutrition. Its positive impact on thecardiovascular health,cognitiveandarticulateis well documented.
To get real benefits, it is key to:
- Choose supplements that guaranteeadequate doses of EPA and DHA
- Opt for products with seals such asGOED or IFOS
- Use formats withgood bioavailabilityaccording to your needs
As always, before starting any supplement,consult a health professional, especially if you are taking medication or have a medical condition.
El omega 3 modula la salud arterial, reduce triglicéridos y estabiliza ritmo cardiaco
El DHA es fundamental para el cerebro y contribuye a la memoria y el estado de ánimo.
