What You Need to Know About Omega-3: Dietitian’s Recommendations

Omega-3 fatty acids are a very important component of healthy and balanced nutrition. Omega-3s are not synthesized in sufficient quantities by the body but are necessary to support cognitive abilities, proper functioning of the heart and blood vessels, joints, hormonal balance, and normal nervous system operation.

Certified nutrition consultant, dietitian, and health coach Miroslava Ulyanina shared with VITAGURU the importance of Omega-3 in nutrition, as well as whether it is worth taking Omega-3 in vitamin and supplement form.

Among fatty acids, three are the most important:

• Alpha-linolenic acid (ALA)

• Eicosapentaenoic acid (EPA)

• Docosahexaenoic acid (DHA)

The best sources of ALA are plant-based products:
chia seeds, flaxseeds
pumpkin, beans, greens, vegetables
avocado, fruits, berries
flaxseed oil, mustard oil, rapeseed oil, camelina oil
nuts, nut-based oils
algae

The best sources of EPA and DHA are animal products:
seafood
wild oily marine fish
fish oil

“In the human body, ALA can be converted into EPA and DHA, but not in our genetic variants, rather in those of Asian populations. For example, in India, vegetarianism is widespread because carriers of the so-called ‘vegetarian gene’ efficiently synthesize Omega-3 from plant sources,” says the dietitian.

Miroslava Ulyanina

According to the specialist, to meet the natural requirement for Omega-3 — specifically EPA and DHA — it is necessary to eat 150 grams of wild fatty fish or seafood 2-3 times a week. It is proven that farmed fish does not contain EPA and DHA.

Vegans can obtain EPA and DHA from dietary supplements, which are very popular today.

“Here lies the problem. These supplements and dietary aids are available in every pharmacy and sold without prescription. And now, due to the Covid-19 pandemic, it has become trendy to take handfuls of fish oil and Omega-3 pills.

However, all recent international congresses on dietetics call to stop taking Omega acids without medical indications and to avoid self-prescribing,” says Miroslava Ulyanina.

The specialist emphasizes that the key problem is taking Omega-3 “without indications” and self-prescribing supplements.
“An excess of Omega-3 in the body reverses the antioxidant effect Omega-3 usually has. Too much Omega-3 causes a pro-oxidant effect — inflammation, nervous system and skin diseases, tendency to form stones, excess weight, and cholesterol,” stresses the dietitian.

The Food Science and Human Nutrition study confirmed: excess Omega-3 increases the risk of prostate cancer and immunological disorders.

Miroslava Ulyanina

Moreover, taking Omega-3 facilitates and increases the tendency for cells to absorb sugar and convert it into fat. According to the latest NIFES research, excess sugar in the diet reduces the effectiveness of Omega-3 intake.

“So, here’s the situation: you eat fatty fish, caviar, seafood, add flaxseed oil and seeds to your diet, take Omega-3 supplements by the handful, but also consume lots of sweet fruits, indulge in pastries, eat dates or chocolate with coffee or tea — and as a result, your weight and cholesterol increase, but the Omega-3 fatty acids are not absorbed,” explains Miroslava Ulyanina.

In 2018, the Cochrane Library conducted meta-analyses with over 70 RCTs (the highest level of evidence) and concluded that increasing Omega-3 intake in capsules has practically no impact on the heart, blood vessels, skin, or hair.

A Spanish study published in Nutrition Reviews analyzed all PubMed data on Omega-3 from 2012 to 2017 and found no convincing evidence of Omega-3’s effect on intelligence!

Furthermore, it has been proven that children and adolescents do not need to take fish oil; it is also unnecessary for pregnant and breastfeeding women, and Omega-3 shows no positive results in patients with Alzheimer’s disease.

“Before prescribing Omega-3 supplements, a blood test for the Omega-3 PUFA biomarker (Omega-3 Index) is necessary. Omega-3 should not be taken continuously and without a nutritionist’s recommendation. It’s better to reduce sugar intake so that fatty acids from food are properly absorbed,” recommends the dietitian.