Not just in fish: Everything you didn’t know about Omega-3

In recent years, many have started taking omega-3 fatty acid supplements. Given their relatively high cost, questions arise: Is it really necessary to take these supplements? Are all the myths about omega-3’s effects true? And can't we get enough from our diet alone? A listener posed these questions on Dr. Maya Rozman's radio show on 103fm.

Well, essential fatty acids are acids that the body cannot produce on its own and must therefore be obtained from food. The main source of essential omega-3 fatty acids (polyunsaturated) is northern sea fish, which live in deep waters, such as salmon, herring, mackerel, sole, and cod.

Why is Omega-3 Important? Here are Some Reasons:

Reduced Risk of Heart Attacks:

Omega-3 helps reduce heart attacks in various ways: It lowers blood triglyceride levels, reduces blood clotting within the vessels, which decreases the chance of blood clots adhering to blood vessels, and improves blood flow. Studies examining fish consumption and heart attack rates found that people who ate fish at least once a week had a lower risk of heart attacks compared to those who ate fish infrequently (once a month).

Antidepressant:

In some studies, it was found that people with depression have lower levels of omega-3 in their blood, and that omega-3 supplementation is effective in treating various depressive conditions. Additionally, it was found that consuming omega-3-rich fish reduces the incidence of postpartum depression.

Reduces Hyperactivity:

Research has shown that omega-3 supplementation can reduce aggressive behavior during stress and even decrease hyperactive behavior in children.

Reduces Joint Inflammation:

Omega-3 has been found to be effective against various types of joint diseases, thanks to its impact on regulating the immune system.

Improves Memory:

Moreover, omega-3 has been shown to enhance memory and is essential for the normal development of the brain at all ages, including in infants.

And now, the answer to the listener's question – Is a plant-based omega-3 supplement worth it?

The supplement might not be necessary because you can get omega-3 from food even if you don't eat fish at all. Vegetarians and those who don’t consume fish can find solace in the fact that omega-3 fatty acids are also present in flax seeds, chia seeds (salvia), walnuts, and canola oil (which is not recommended for other reasons).

A single teaspoon of flax or chia seeds or three walnut halves contains the same amount of omega-3 as a serving of salmon. The body can convert plant-based omega-3 into a form similar to the fish-derived one. If you don't eat fish at all, this conversion efficiency is quite high, especially in vegetarians and vegans compared to people who eat fish.