Omega 3 fatty acids

Omega-3 fatty acids (or omega 3s for short) are a type of essential fatty acids that are crucial for human health. Omega 3s are polyunsaturated, meaning they have multiple weak spots in their chemical structure. This makes them flexible and easy to break down, which is beneficial for things like gut health and heart health. Omega 3s cannot be synthesised by the body and must be obtained from dietary sources. The most well-known types are alpha-linolenic acid (ALA), found primarily in plant oils, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), commonly found in marine oils from fatty fish like salmon and sardines.

Here are three critical roles of omega-3 fatty acids in human health:

Cardiovascular health: Omega-3 fatty acids are known to lower levels of bad cholesterol, reduce inflammation, and improve overall heart health.¹²³
Brain function: DHA is a key component in the structure of the brain and plays a critical role in cognitive development, memory, and mood regulation.⁴⁵⁶⁷
Anti-inflammatory effects: Omega-3s have potent anti-inflammatory properties that can help reduce symptoms in conditions like rheumatoid arthritis and, potentially, inflammatory bowel diseases, as well as other conditions affecting mucosal tissue.⁸⁹¹⁰¹¹

Which bacteria are involved in the metabolism/fermentation of omega-3 fatty acids?

The research on specific bacterial species responsible for the metabolism of omega 3s is still ongoing. However, microbes from the Bifidobacterium and Lactobacillus species and the Lachnospiraceae family have been shown to interact positively with omega-3 fatty acids.¹²¹³ The notion that omega 3s serve a prebiotic function is an emerging area of research and not yet universally accepted.¹⁴¹⁵

How can you get more omega 3s in your diet?

Rich sources of omega 3s include fatty/oily fish like salmon, mackerel, and sardines. Some people prefer mackerel and sardines because they’re wild and more sustainable. Plant sources of the omega 3 fatty acid alpha-linoleic acid include linseeds/flaxseeds, chia seeds, and walnuts. Last but not least, supplements like fish oil capsules can be a convenient way to get omega 3s, but please consult with your doctor before starting any supplementation. There are also vegan versions of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both are long-chain omega-3 fatty acids that are primarily found in fish, but now available as supplements extracted from marine algae.¹⁶¹⁷

Where to find your omega 3 score in the Chuckling Goat Gut Microbiome Test

You will find your omega 3 score in the “Prebiotics” report in your Chuckling Goat Gut Microbiome Test results. Guidance on how to work with your omega 3 score will be featured in your personal action plan. Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or another qualified health provider if you have any questions about the impact of omega 3s on your health.

Synonyms: Omega-3 oils, omega-3 fatty acids, n-3 fatty acids, polyunsaturated fatty acids (PUFAs), omega-3 marine oils (when derived from fish sources), ω3 PUFAs

Important disclaimer

The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.

References

1
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2
Natto ZS, Yaghmoor W, Alshaeri HK, Van Dyke TE. Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis. Sci Rep. 2019 Dec 11;9(1):18867. doi: 10.1038/s41598-019-54535-x.
3
Bowen KJ, Harris WS, Kris-Etherton PM. Omega-3 Fatty Acids and Cardiovascular Disease: Are There Benefits? Curr Treat Options Cardiovasc Med. 2016 Nov;18(11):69. doi: 10.1007/s11936-016-0487-1.
4
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Derbyshire E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients. 2018 Aug 15;10(8):1094. doi: 10.3390/nu10081094.
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Wood AHR, Chappell HF, Zulyniak MA. Dietary and supplemental long-chain omega-3 fatty acids as moderators of cognitive impairment and Alzheimer’s disease. Eur J Nutr. 2022 Mar;61(2):589-604. doi: 10.1007/s00394-021-02655-4.
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Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, Deane KH, Summerbell CD, Worthington HV, Song F, Hooper L. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020 Feb 29;3(3):CD003177. doi: 10.1002/14651858.CD003177.pub5.
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Farrukh A, Mayberry JF. Is there a role for fish oil in inflammatory bowel disease? World J Clin Cases. 2014 Jul 16;2(7):250-2. doi: 10.12998/wjcc.v2.i7.250.
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Stańdo M, Piatek P, Namiecinska M, Lewkowicz P, Lewkowicz N. Omega-3 Polyunsaturated Fatty Acids EPA and DHA as an Adjunct to Non-Surgical Treatment of Periodontitis: A Randomized Clinical Trial. Nutrients. 2020 Aug 27;12(9):2614. doi: 10.3390/nu12092614.
12
Menni, C., Zierer, J., Pallister, T., Jackson, M. A., Long, T., Mohney, R. P., Steves, C. J., Spector, T. D., & Valdes, A. M. (2017). Omega-3 fatty acids correlate with gut microbiome diversity and production of N-carbamylglutamate in middle aged and elderly women. Scientific Reports, 7(1), 1-11. doi: 10.1038/s41598-017-10382-2
13
Fu Y, Wang Y, Gao H, Li D, Jiang R, Ge L, Tong C, Xu K. Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity. Mediators Inflamm. 2021 Jan 2;2021:8879227. doi: 10.1155/2021/8879227.
14
Vijay A, Astbury S, Le Roy C, Spector TD, Valdes AM. The prebiotic effects of omega-3 fatty acid supplementation: A six-week randomised intervention trial. Gut Microbes. 2021 Jan-Dec;13(1):1-11. doi: 10.1080/19490976.2020.1863133.
15
Gibson GR, Hutkins R, Sanders ME, Prescott SL, Reimer RA, Salminen SJ, Scott K, Stanton C, Swanson KS, Cani PD, Verbeke K, Reid G. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017 Aug;14(8):491-502. doi: 10.1038/nrgastro.2017.75.
16
Krupa K, Fritz K, Parmar M. Omega-3 Fatty Acids. [Updated 2023 Jan 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314/
17
Lane KE, Wilson M, Hellon TG, Davies IG. Bioavailability and conversion of plant based sources of omega-3 fatty acids – a scoping review to update supplementation options for vegetarians and vegans. Crit Rev Food Sci Nutr. 2022;62(18):4982-4997. doi: 10.1080/10408398.2021.1880364.

Omega 3 fatty acids

References

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