Omega-3-Fettsäuren

Omega-3 fatty acids are polyunsaturated fats, often referred to as “healthy fats", which must be obtained through food or supplements because the body cannot produce them on its own. They are part of the structural support of every cell in the body, are an energy source, and ensure that the heart, lungs, blood vessels, and immune system function as they should.

What are fatty acids?

The two main types of fatty acids are saturated fat and unsaturated fat. Unsaturated fat is further divided into polyunsaturated fat and monounsaturated fat. These terms are commonly found on nutrition labels.

Fatty acids are chain-like chemical molecules made up of carbon, oxygen, and hydrogen atoms. Carbon atoms form the backbone of the chain, while oxygen and hydrogen atoms attach to available sites.

Ein gesättigtes Fett hat keine offenen Stellen mehr. Ein einfach ungesättigtes Fett hat eine offene Stelle. Ein mehrfach ungesättigtes Fett hat mehr als eine offene Stelle.

Saturated fats are sometimes called "bad" or "unhealthy" fats because they increase the risk of certain diseases such as heart disease and stroke. Unsaturated fats (both poly- and monounsaturated) are considered "good" or "healthy" fats, as they can promote heart health and much more when consumed in moderation.

Omega-3 fatty acids, as polyunsaturated fats, are a healthier alternative to saturated fats in the daily diet.

Basic functions of omega-3 fatty acids

Omega-3 fatty acids support the proper functioning of all cells in the body. They are an important component of cell membranes, provide structure, and support cell-to-cell interaction. [1,2]

Although they are important for all cells, omega-3 fatty acids are found in high concentrations in the cells of the eyes and brain. [3]

In addition, omega-3 fatty acids provide the body with energy (calories) and support many body systems. These mainly include the cardiovascular system and the endocrine system, which is made up of several organs and glands and is responsible for hormone production.

What types of omega-3 fatty acids are there?

There are four main types of omega-3 fatty acids:

EPA (Eicosapentaensäure). EPA ist ein „marines Omega-3", das u.a. in Fisch, Meeresfrüchten oder Algen vorkommt.

DHA (docosahexaenoic acid). DHA is also a marine omega-3 fatty acid found in fish, seafood, and algae.

ALA (alpha-linolenic acid). ALA is the plant-based form of omega-3.

SDA (stearidonic acid). SDA is a plant-based omega-3 fatty acid found in, for example, hemp seeds, echium oil, or black currant seed oil. In the body, it can be converted to EPA more efficiently than ALA.

Wenn ALA über die Nahrung aufgenommen wird, kann der Körper einen Teil davon in EPA und anschließend in DHA umwandeln. Dieser Prozess liefert jedoch nur eine geringe Menge an EPA und DHA, die Umwandlungsrate liegt laut Berichten unter 15 %. [1]

Therefore, the direct intake of EPA and DHA through food or supplements is the only way to increase and maintain the levels of these fatty acids in the body.

Omega-3-Fettsäuren und die Gesundheit

The potential health benefits of consuming omega-3 fatty acids are the focus of numerous scientific studies. Most research has concentrated on EPA and DHA from foods or dietary supplements.

Zahlreiche Beobachtungsstudien bringen einen höheren Verzehr von Fisch und anderen Meeresfrüchten mit verbesserten gesundheitlichen Ergebnissen in Verbindung.

In this section, we focus on areas of health where omega-3 fatty acids may play a role, such as cardiovascular disease, Alzheimer’s, dementia, age-related macular degeneration, or rheumatoid arthritis.

Cardiovascular diseases

Numerous studies have investigated the effects of omega-3 fatty acids—especially EPA and DHA—on cardiovascular diseases and their risk factors such as high blood pressure. This interest was sparked by epidemiological research from the 1970s, which found low rates of heart attacks and other coronary events among the Inuit in Greenland and other populations that primarily eat a marine-based diet. [1]

Findings from observational studies are consistent with this: Several systematic reviews and meta-analyses have shown that higher fish consumption and higher Omega-3 levels in the diet or plasma are associated with a lower risk of heart failure, coronary heart disease, and fatal coronary heart disease. [4,5]

Eicosapentaensäure (EPA) und Docosahexaensäure (DHA) tragen zu einer normalen Herzfunktion, zum Erhalt des normalen Blutdrucks und zum Erhalt der normalen Triglycerid-Konzentrationen im Blut bei.

Alzheimer’s, dementia, and cognitive function

Some observational studies suggest that a diet high in omega-3 fatty acids is associated with a lower risk of cognitive decline, Alzheimer's, and dementia. [6,7]

Since DHA is a key component of cell membrane phospholipids in the brain, researchers suspect that omega-3 fatty acids could help protect cognitive function by supporting neuronal function and maintaining cell membrane integrity in the brain. [8]

This hypothesis is supported by results from case-control studies indicating that patients with Alzheimer’s disease have lower serum levels of DHA than cognitively healthy individuals. [9]

Docosahexaensäure (DHA) trägt zur Erhaltung einer normalen Gehirnfunktion bei.

Altersbedingte Makuladegeneration

Age-related macular degeneration (AMD) is one of the leading causes of vision loss in older adults. In most cases, severe vision loss is associated with advanced AMD.

Ergebnisse aus Beobachtungsstudien legen nahe, dass Menschen, die größere Mengen fetten Fisch oder Omega-3-Fettsäuren zu sich nehmen, ein geringeres Risiko haben, an AMD zu erkranken. In der Querschnittsstudie EUREYE mit 2.275 Teilnehmern im Alter von 65 Jahren oder älter hatten diejenigen, die mindestens einmal pro Woche fetten Fisch aßen, ein um 53% geringeres Risiko für eine AMD als diejenigen, die seltener fetten Fisch aßen. [10]

A study of 681 older male twins and an analysis of 38,022 healthy female healthcare professionals yielded similar results. [11,12]

Docosahexaensäure (DHA) trägt zur Erhaltung normaler Sehkraft bei.

Rheumatoide Arthritis

Because of their anti-inflammatory properties, some scientists suspect that omega-3 fatty acids may help reduce some of the symptoms of rheumatoid arthritis (RA) and lessen patients' dependence on NSAIDs and corticosteroids.

Several clinical studies, many conducted in the 1990s, investigated the use of omega-3 supplements in patients with RA. These studies generally showed that omega-3 supplements can reduce the use of anti-inflammatory drugs and corticosteroids in patients. [13,14,15]

The findings so far suggest that omega-3 fatty acids may be helpful as an adjunct therapy to pharmacotherapy in alleviating RA symptoms.

However, further studies are needed to confirm these results.

Does it really have to be fish or fish oil?

No, it doesn't have to!

Es gibt tatsächlich nachhaltigere Quellen, dazu gleich mehr.

Fisch, Fisch- oder Krillöle können durchaus auch zweite Wahl sein. Insbesondere in Anbetracht der Verschmutzungen in Gewässern, hier sei auch die mögliche Schwermetallbelastung angesprochen, ist die Frage durchaus berechtigt.

Another equally interesting perspective emerges when considering sustainability or vegetarian and vegan diets. Let's take a look at how omega-3, specifically EPA and DHA, actually end up in fish.

These are actually originally synthesized by microalgae, not by the fish themselves. When fish eat phytoplankton, which in turn consumes microalgae, they accumulate omega-3 fatty acids in their tissues. The fact that certain fish, mostly predators, have a higher content of EPA and DHA is because they use smaller fish as a food source and thus take in and store more omega-3 fatty acids.

Tatsächlich können EPA und DHA aber auch direkt aus Mikroalgen gewonnen werden. Dies geschieht in speziell angelegten Zuchten, das sind in hochreinen Aquakulturen gezogene Algen. Ein weiterer Vorteil bei dieser Art der Gewinnung liegt auch darin, dass Verunreinigungen als auch Schwermetallbelastung ausgeschlossen werden können.

Also nicht nur nachhaltiger, sondern auch sicherer!

Our conclusion

Omega-3 fatty acids, especially EPA and DHA, are extremely important as part of the diet, particularly because our bodies cannot synthesize them and they therefore must be obtained from food.

Einen besonderen Stellenwert haben diese Omega-3-Fettsäuren für unsere Herzgesundheit, unser Gehirn und unsere Sehkraft.

Even vegetarians, vegans, or people concerned about sustainability and water pollution don’t have to miss out. Microalgae produce these omega-3 fatty acids and can also serve as a source!

Here you’ll find our Omega-3 fatty acid capsules derived from microalgae grown in ultra-pure aquaculture, sustainable, vegan, and free from contaminants:

We warmly invite you to join our community, where you are welcome to ask your questions or participate in discussions about health topics:

Sources and studies:

• [1] Harris WS. Omega-3 fatty acids. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:577-86
• [2] Institute of Medicine, Food and Nutrition Board. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Washington, DC: National Academy Press; 2005
• [3] https://pubmed.ncbi.nlm.nih.gov/15555528/
• [4] https://pubmed.ncbi.nlm.nih.gov/22682084/
• [5] https://pubmed.ncbi.nlm.nih.gov/27357102/
• [6] https://pubmed.ncbi.nlm.nih.gov/20847412/
• [7] https://pubmed.ncbi.nlm.nih.gov/22696350/
• [8] https://pubmed.ncbi.nlm.nih.gov/22696350/
• [9] https://pubmed.ncbi.nlm.nih.gov/12654166/
• [10] https://pubmed.ncbi.nlm.nih.gov/18689376/
• [11] https://pubmed.ncbi.nlm.nih.gov/21402976/
• [12] https://pubmed.ncbi.nlm.nih.gov/16832023/
• [13] https://pubmed.ncbi.nlm.nih.gov/20509981/
• [14] https://pubmed.ncbi.nlm.nih.gov/22591891/
• [15] https://pubmed.ncbi.nlm.nih.gov/22835600/