Omega-3 refers to omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids that are essential for normal body function. To maintain a healthy body and thus good health, your body needs omega-3 daily.

These healthy fatty acids are absorbed through the diet or from dietary supplements. Different foods contain different types of omega-3 fatty acids in varying amounts. Read here about the benefits, side effects, and the various sources of omega-3.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play an important role in contributing positively to the maintenance of brain, heart, and vision function.

• EPA and DHA contribute to the normal function of the heart.*
• DHA contributes to the maintenance of normal brain function.**
• DHA contributes to the maintenance of normal vision.**
• DHA and EPA contribute to the maintenance of normal blood pressure.***

*The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. **The beneficial effect is obtained with a daily intake of 250 mg of DHA. ***The beneficial effect is obtained with a daily supplement of 3 g of EPA and DHA. Note that a daily supplement of 5 g of combined EPA and DHA should not be exceeded.

The 3 main types of omega-3 fatty acids are ALA (Alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid).

ALA is plant-based omega-3, while DHA and EPA are primarily found in animal omega-3 sources. ALA is a true essential fatty acid, meaning the body cannot produce it on its own. Therefore, it must be supplied through the diet. In the body, ALA is converted into EPA and DHA, but only to a limited extent. The body can produce DHA and EPA in very low quantities on its own.

To get enough DHA and EPA, it's important to supplement fatty acids from the diet or as a supplement. The most important source of these two omega-3 fatty acids is animal foods, especially fatty fish which are rich in EPA and DHA.

Omega-3 fatty acids are essential nutrients that play an important role in our health. To achieve the many health benefits that omega-3 offers, it's important to include ample sources of these fatty acids in our daily diet. One of the most direct methods to ensure sufficient intake of omega-3 is through the diet, especially by eating fish or through dietary supplements.

Fish as a primary source: The Food Safety Authority recommends an intake of 350 grams of fatty fish per week, spread over several days, to ensure a good amount of omega-3 fatty acids, especially EPA and DHA. This recommendation underscores the importance of incorporating a variety of fatty fish into the diet, such as salmon, mackerel, herring, and anchovies, which are particularly rich in these essential fatty acids.

Fish Oil and Krill Oil: For those who wish to supplement their intake of fish or do not eat fish, fish oil and krill oil are popular choices. These supplements offer a concentrated source of EPA and DHA and can be particularly useful for individuals who do not regularly consume fish. Krill oil differs in that its omega-3 fatty acids are mainly bound to phospholipids, which may improve bioavailability.

Other Sources of Omega-3: For vegetarians and vegans or those looking for plant-based sources of omega-3, alpha-linolenic acid (ALA) is an important essential fatty acid that the body can partially convert to EPA and DHA. ALA is found in foods like flaxseed, chia seeds, walnuts, and their oils, as well as in certain green leafy vegetables. Although the conversion rate from ALA to EPA and DHA is limited, these foods and plant oils still significantly contribute to meeting the body's omega-3 needs.

It's important to note that a well-balanced and varied dietary intake plays a key role in achieving the beneficial effects of omega-3 fatty acids.

The fatty acids EPA and DHA are also found in krill. The major difference between regular fish oil and krill oil is that the omega-3 fatty acids in krill are primarily bound to phospholipids. Phospholipids are fats that are more bioavailable compared to the triglycerides from fish oil.

Phospholipids are water-soluble, and the body can absorb them directly from your intestine. Thus, your body finds it easier to absorb fatty acids bound in phospholipids than fatty acids bound in triglycerides.

Phospholipid-bound omega-3 is also better utilized in the body's cells. The phospholipids bind the omega-3 fatty acids EPA and DHA in the cell membranes of our various tissues and organs. This gives the cells flexibility and strength, and the cells can perform their work more effectively. Waste products and cell products from the cells are more easily expelled, and nutrients and signaling molecules are more easily absorbed into our cells.

Therefore, phospholipid-bound omega-3 in krill is an obvious source to ensure your body gets the beneficial fatty acids and maintains good health.

Although omega-3 fatty acids are known for their many health benefits, it's important to be aware of potential side effects, especially when consumed in high doses through supplements. For most people, omega-3 fatty acids are safe and have few side effects when consumed in recommended amounts. However, some individuals may experience mild side effects, which can include:

• Digestive issues: Some people may experience digestive discomfort such as bloating, heartburn, or diarrhea, especially at high doses of omega-3 supplements.
  Fish taste and Burps: A common issue with fish oil intake is a fish taste in the mouth or burps that have a fishy taste. Here, krill oil can be recommended as a better alternative since the structure of krill oil does not result in these fishy burps.
• Blood-thinning Effect: Omega-3 fatty acids have a natural blood-thinning effect, which should be considered if taking very high doses or if on blood-thinning medication.
• Allergic Reactions: Although rare, some individuals may experience allergic reactions to omega-3 supplements, especially if they are allergic to fish or shellfish.
  To minimize the risk of side effects, it's recommended to stay within the recommended daily doses of omega-3 fatty acids and discuss any supplements with a doctor, especially if already taking medication or having existing health problems.

The long-chain omega-3 fatty acids are undoubtedly an indispensable part of a healthy diet, contributing to the body's well-being in several essential areas. From strengthening the normal function of the heart to supporting the health of the brain and vision, research clearly shows the importance of maintaining sufficient intake of these essential fatty acids. With a daily recommended intake of EPA and DHA, significant health benefits can be achieved, underscoring the importance of these nutrients in our daily diet.

In addition to the direct health benefits of omega-3 fatty acids, various sources such as fatty fish, fish oils, krill oil, and plant-based alternatives like flaxseed or chia seeds, offer flexibility in dietary choices, allowing nearly anyone to incorporate these nutrients into their diet, regardless of dietary preferences. The Food Safety Authority's recommendation of consuming 350 grams of fish per week, supplemented with quality sources like krill oil that is rich in phospholipid-bound omega-3, provides a practical way to maximize the health benefits.