1) What is Omega-3 and what is its importance in our body?

Omega-3 is a type of essential polyunsaturated fatty acid, which means that our body cannot produce it by itself. Therefore, it is crucial to obtain it through diet or, if necessary, through supplements. These fatty acids play a key role in several vital functions for health.

2) What is Omega-3 used for?

Omega-3 has multiple important functions in the body, ranging from cellular to cognitive health:

• Cellular health: Omega-3 is part of cell membranes, helping to control the permeability of cells and the enzymatic activity that occurs in them.

• Ocular and skin health: It is essential for maintaining the structure and function of retinal and skin cells, protecting the cell membranes.

• Eicosanoid production: Along with Omega-6, it participates in the production of eicosanoids, molecules that regulate processes such as inflammation, vasoconstriction, immune response, and cell growth.

• Cardiovascular health: It helps regulate triglyceride levels in the blood, being useful for preventing and treating hypertriglyceridemia.

• Cognitive health: DHA, a type of Omega-3, is fundamental for brain function, memory, and learning.

• Improvement of physical performance: It reduces oxidative stress and inflammation after physical exercise, helping with better recovery.

3) What are the types of Omega-3?

There are several types of Omega-3, and each has specific functions:

• ALA (Alpha-Linolenic Acid): It is the precursor of other more active Omega-3s such as EPA and DHA. It is obtained through diet.

• EPA (Eicosapentaenoic Acid): It participates in the anti-inflammatory response and protects cardiovascular health.

• DHA (Docosahexaenoic Acid): It has a neuroprotective function and helps maintain healthy triglyceride levels in the blood.

It is important to maintain a balance between Omega-3 and Omega-6 in the diet. An excess of Omega-6 can promote inflammation and be related to cardiovascular, metabolic, and even neurodegenerative diseases, which are common in the Western population.

4) What are the best sources of Omega-3?

The best sources of Omega-3 are marine, although they can also be found in plant sources. The recommended daily dosage varies between 500 and 1000 mg.

• Blue fish: Salmon, tuna, mackerel, sardine, bonita.

• Shellfish: Shrimp, crab, squid, octopus.

• Oils: Cod liver oil.

• Seeds: Flaxseed, chia, and hemp.

• Nuts: Walnuts, almonds, macadamia nuts.

• Algae: Source of Omega-3 in vegan and vegetarian diets.

5) How do genetic variants influence our Omega-3 levels?

The metabolism of Omega-3 is closely linked to the FADS1 and FADS2 genes, which are responsible for transforming Omega-3 into its active form so that the body can use it efficiently. Genetic variants in these genes can affect up to 30% of Omega-3 levels in the blood.

• Higher genetic predisposition: Some people have variants that limit the conversion of ALA into EPA and DHA, which can result in low levels of these essential Omega-3s. In these cases, it may be advisable to consume more sources of EPA and DHA and/or targeted supplementation.

• Lower predisposition: Others may have a more efficient capacity to process Omega-3, allowing them to maintain optimal levels of these fatty acids without the need to consume large amounts.

This genetic knowledge is essential for customizing diet and ensuring an adequate balance of fatty acids, thus optimizing cardiovascular, cognitive, and metabolic health. With N·GENE, you can find out your patient's predisposition to good Omega-3 levels, and much more. Try this new tool for your practice without obligation.