Since omega-3 fatty acids are important building blocks of cell membranes, increased intake of these fatty acids could also improve micronutrient absorption. A 2021 study explores this question.
Omega-3 fatty acids: A popular supplement
Omega-3 fatty acids are widely known as important nutrients for our health, and there are numerous dietary supplements on the market containing these special fatty acids, with a particular focus on their anti-inflammatory properties.
In this article, you will get an overview of the definition and effects of omega-3 fatty acids and learn whether taking omega-3 fatty acids can actually increase the absorption of other vital substances.
What are omega-3 fatty acids?
Omega-3 fatty acids, along with omega-6 fatty acids, belong to the group of polyunsaturated fatty acids. They are essential for humans and must therefore be obtained through food, as the body cannot produce them itself.
Buildup of fatty acids
Fatty acids basically consist of an acid group and a chain of carbon atoms whose bonding sites are occupied by hydrogen atoms. If all bonding sites are occupied, the acid is called a saturated fatty acid. Such fatty acids have a "straight carbon chain" and can therefore be tightly packed together, for example, in the formation of membranes.
In unsaturated fatty acids, however, not all bonding sites on the carbon atoms are occupied by hydrogen atoms. Instead, there are one or more so-called double bonds within the carbon chain. When multiple double bonds are present, the fatty acids are referred to as polyunsaturated.
Influence of double bonds
Double bonds alter the spatial structure of fatty acids. They create a kink in the carbon chain. This prevents the molecules from clustering as closely together, resulting in lower density and increased fluidity. For this reason, oils with a high content of polyunsaturated fatty acids remain liquid even at low temperatures.
For example, linseed oil, which has a particularly high content of polyunsaturated fatty acids, remains liquid even at subzero temperatures, while olive oil solidifies at temperatures below 7°C. Coconut oil, which consists of about 90% saturated fatty acids, only becomes liquid at temperatures above 24°C and is therefore solid at room temperature.
Distinction: Omega-3 and Omega-6 fatty acids
The designations "Omega 3" and "Omega 6" refer to the position of the first double bond from the end of the carbon chain. An omega-3 fatty acid has its first double bond between the third and fourth carbon atoms, while an omega-6 fatty acid has its first double bond after the sixth carbon atom.
Omega-3 and omega-6 fatty acids differ in their biological effects, which we will discuss in more detail later in the text.
Structure of the cell membrane
The cell membrane is the central site for micronutrient absorption. Fatty acids are the most important structural membrane components. Therefore, the fatty acid composition has an important influence on the properties of a membrane.
Fatty acids are bound in biological membranes in larger molecules (phospholipids), which combine to form the characteristic phospholipid bilayer and thus form a barrier between the cell interior and the environment.
The phospholipids in the cell membrane are not rigidly arranged, but can move laterally relative to each other. This gives the membrane a fluidity, allowing it to dynamically adapt to the needs of the cell.
The higher the content of unsaturated fatty acids in a membrane, the greater the membrane's fluidity. The kinked structure of unsaturated fatty acids prevents membrane components from clustering as closely together, increasing their mobility. This allows various membrane functions, such as the uptake or release of substances, to function more effectively.
How are micronutrients absorbed?
Various proteins are embedded in the phospholipid bilayer of the cell membrane, performing a variety of functions. A particularly important function of these proteins is their function as specialized transport systems for micronutrients such as minerals, trace elements, and vitamins.
The content of unsaturated fatty acids in the membrane influences the function and activity of membrane proteins. These proteins can move more easily and change their structure with a higher content of unsaturated fatty acids. This could also have a positive effect on the transport mechanisms within the membrane. However, a direct connection has not yet been proven at the molecular biological level.
What omega-3 fatty acids are there?
The most important omega-3 fatty acids include:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
ALA is found in many plant-based foods. Flaxseed oil and chia seed oil contain particularly high levels. Walnuts and hemp seeds are also good sources, while numerous vegetables, legumes, and whole grains contain ALA in smaller amounts.
The long-chain omega-3 fatty acids EPA and DHA are found particularly in fatty marine fish such as salmon, mackerel and tuna and are also contained in algal oil.
How do omega-3 fatty acids work?
Numerous studies now demonstrate the significant importance of EPA and DHA for human health. These two long-chain omega-3 fatty acids are important for brain function, cardiovascular health, blood lipid levels, vision, and infant development, among other things.
Omega-3 fatty acids also have anti-inflammatory effects in various ways and can therefore have a positive effect on the health of the entire body ( 1 ).
Ratio of omega-3 to omega-6 fatty acids
The human body needs both omega-3 and omega-6 fatty acids. The total amount and especially the ratio of the two fatty acid types in the diet are crucial for optimal health. But why is this?
Omega-3 and omega-6 fatty acids are converted into eicosanoids during metabolism. These are hormone-like messenger substances that significantly influence the course of inflammatory reactions in the body.
The eicosanoids from omega-6 fatty acids have a pro-inflammatory effect, while the eicosanoids from omega-3 fatty acids have an anti-inflammatory effect. Furthermore, omega-3 and omega-6 fatty acids compete for the enzymes responsible for this metabolic pathway, so that an excess of omega-6 fatty acids reduces the anti-inflammatory effect of omega-3 fatty acids.
Excess of omega-6 fatty acids often
Because omega-6 fatty acids are very common in food and are present in many foods at higher levels than omega-3 fatty acids, many people have a significant oversupply of omega-6 fatty acids, which puts the body into a pro-inflammatory state.
Foods with high omega-6 content but an unfavorable fatty acid ratio include sunflower oil, corn oil, almonds, cashews, hazelnuts, peanuts, and margarine. Meat from factory farms and convenience foods with added vegetable oils are also rich in omega-6 fatty acids.
Of course, this doesn't mean that nutrient-rich, unprocessed foods like almonds and hazelnuts are unhealthy for this reason. Ultimately, it all comes down to the amount consumed and ensuring that sufficient omega-3 fatty acids are available at the same time.
Laboratory diagnostics: How do you determine omega-3 fatty acids?
The Omega-3 Index is a useful tool to determine a person's omega-3 fatty acid intake. This laboratory parameter measures the EPA and DHA content in red blood cells and expresses it as a percentage of the total fatty acid content in the red blood cell membrane.
Determining the fatty acid composition of cell membranes is a long-term parameter and indicates the supply of omega-3 fatty acids over the last 8 to 12 weeks. The omega-3 index should be above 9% ( 2 ).
In addition to the Omega-3 index, the Omega-6/3 ratio is another important laboratory parameter that indicates the ratio of Omega-6 to Omega-3 fatty acids in the red blood cell membrane. This value should be less than 6 ( 2 ).
However, determining free fatty acids in blood plasma is of little use, as these values vary greatly depending on what was eaten. Therefore, when choosing a laboratory, check whether they actually analyze cell membranes. Some laboratories also refer to plasma testing as the "Omega-3 Index."
Study: Influence of omega-3 fatty acids on micronutrient intake
The properties and effects of omega-3 fatty acids presented so far suggest that a good supply of these important fatty acids could also have a positive effect on the absorption of other essential vital substances into the cells.
A study published in 2021 as part of a master's thesis addressed this question ( 3 ). The subjects' omega-3 fatty acid intake was determined using the Omega-3 Index presented in the above section.
Study design
Ninety-nine men and women between the ages of 40 and 70 were selected to participate in the study. Exclusion criteria for participation included taking medication, being pregnant, undergoing recent injuries or surgeries, or high levels of physical activity in daily life. These are all factors that can significantly increase micronutrient requirements. To obtain meaningful results, the subjects should have approximately the same requirements.
The participants were divided into three groups:
- Group 1: Micronutrients + 1700 mg EPA/DHA supplementation
- Group 2: Micronutrients
- Group 3: Control group (no measures)
The study does not specify which micronutrients were administered and in what quantities. However, participants received the same dosages.
Various parameters were examined at the beginning of the study and 24 weeks later:
- Blood values: Omega-3 index, ferritin, zinc, selenium, folic acid, arginine
- Questionnaire: Query about personal stress levels
- HRV measurement over 24 hours
Heart rate variability (HRV) is a non-invasive measurement technique that determines how much the intervals between individual heartbeats change over time. This allows conclusions to be drawn about the stress level and balance of the person's autonomic nervous system.
Result: Omega 3 improves all parameters
In groups 1 and 2, blood levels of all micronutrients studied increased significantly over the course of the study. In the control group, the levels remained virtually unchanged.
The subjects who received the Omega-3 complex in combination with the micronutrients showed a particularly strong improvement in their values:
- Ferritin: Increase by 79% in group 1 / Increase by 35% in group 2
- Zinc: 24% / 15%
- Selenium: 24% / 38%
- Arginine: 166% / 130%
- Folic acid: 48% / 27%
The omega-3 index improved by 179% in group 1 and by 29% in group 2, even though no omega-3 supplement was taken in group 2. The improved omega-3 index in group 2 may have been due to improved nutrition during the study period, as participants in groups 1 and 2 were (voluntarily) recommended a healthier, more nutrient-rich diet.
The results of the HRV measurement and the questionnaire were similar. Group 1 showed a significant improvement in HRV values and a reduction in subjective stress levels. Group 2 showed less pronounced improvements, and Group 3's values remained largely constant.
Micronutrient status always with Omega-3 index
The study results suggest that a good supply of omega-3 fatty acids can have a significant impact on micronutrient absorption. Accordingly, when determining micronutrient status, the omega-3 index should always be checked to ensure that both can be supplemented together if necessary.
How much Omega-3 per day?
Daily intake of omega-3 fatty acids varies depending on the source. For DHA and EPA, the recommended intake for healthy individuals ranges from 300 to 600 mg. This requirement increases during illness, strenuous physical activity, or pregnancy. If in doubt, have your laboratory results checked.
Linseed oil is not enough!
Flaxseed oil is a popular source for improving omega-3 status. However, flaxseed oil primarily contains the short-chain omega-3 fatty acid ALA, while it lacks EPA and DHA.
The human body is capable of converting EPA and DHA from ALA to a small extent. However, the conversion rate is only 5 to 10% and is further reduced in the presence of an excess of omega-6 fatty acids.
To obtain sufficient amounts of EPA and DHA through food, one would have to consume larger quantities of marine fish. This is neither advisable from an ecological perspective nor from a health perspective (heavy metal contamination).
DHA plus EPA from Allvital
Our product DHA plus EPA is derived from a microalgae and is therefore purely plant-based. Each capsule contains 250 mg DHA and 125 mg EPA. We have also incorporated the two carotenoids zeaxanthin and lutein into the product.
As powerful antioxidants, zeaxanthin and lutein protect the unsaturated fatty acids DHA and EPA from oxidation by free radicals. Since the double bonds of unsaturated fatty acids are easily damaged, it's important to provide the body with sufficient antioxidants when taking omega-3 fatty acids.
Our product is therefore a comprehensive solution for your supply of these valuable fatty acids. Our micronutrient complex is particularly suitable for use in combination Multivitamin Booster .
Sources
- Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochem Soc Trans. 2017;45(5):1105-1115.
- Reference ranges of the Biovis laboratory
- Müller MJ. Relationship between HS Omega-3 Index and micronutrient intake – Retrospective intervention study. Milestones in health medicine – Top performance in business and sports. FHM Bielefeld series (issue 13).
