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Hello and welcome to 3 Scoops of Broscience #5, the information based on 30 years of expertise and a little (a lot) of scientific studies.
Today, we're talking about omega-3s.
Tell me its story
Let me tell you the little story of an omega-3 capsule.
A cute little fish peacefully lived in the water, when suddenly... okay, I'll stop personifying the fish, otherwise even I'll stop consuming omega-3s 🐟.
At the very beginning, we have fish. Like sardines, anchovies, or even krill 🦐. Then, we need to extract its oil, and more specifically its fatty acids that contain omega-3s.
There are several methods for this. Either the fish is cooked at high temperature and then pressed, but the oil is degraded. Or it is cold-extracted like olive oil, but this method doesn't work very well for fish. Or, it is extracted at low temperature (less than 100°), which remains the most qualitative method: the temperature is not high enough to degrade the oil, but enough to eliminate all microbes.
Then, the oil needs to be decontaminated. Because, yes, inevitably, with heavy metals, chemicals, and pollutants, our fish friends are not doing so well.
Decontamination usually takes place during the refining process, to filter out as much waste as possible. After that, not all brands might do it ☣️...
Next comes the encapsulation stage, combined, if done well, with a natural antioxidant like vitamin E. This is important because omega-3s oxidize quickly on contact with oxygen.
And finally, storage. This is just as important as the other steps, as it's not enough to store the capsules at the back of a warehouse on a pallet. It's essential to keep them in a cool place and, above all, away from light! So once they're home, straight into the fridge ❄️!
Well, I'll spare you the journey it takes once you swallow it...
But what exactly is it?
There are several types of fats. Grandpa's little fat, hair fat 🫃...
...saturated fatty acids, like lard, not good (probably where grandpa's fat comes from). Monounsaturated fatty acids, like olive oil, good. Polyunsaturated fatty acids, like omega-3s, good.
And these omega-3s are essential for health, because our body cannot synthesize them on its own. They come mainly from fish fats (especially fatter fish like salmon or tuna).
You understand why the elders took cod liver oil. Fortunately, there are food supplements...
And why is it so essential? Because lipids (fat) make up the protective membrane of all our cells. So if it's good fat like omega-3s, they'll be fine; otherwise, they won't be at their best (and everyone knows the problems bad fats can cause...).
Omega-3s as a food supplement
As I told you earlier, fish fats are a reservoir of pollutants. Additionally, if they are farmed, they are often less rich in omega-3s than those from wild fish. And unless you eat sushi, cooking destroys a good portion of the omega-3s. So that's already 3 reasons to consume them as a food supplement.
I'm not even talking about the astronomical quantities you would have to eat to get the interesting omega-3 intake, or even the fact that the absorption of fish fats is less effective than an omega-3 supplement 😉.
What does it do?
Concretely, what does it do?
What interests us most in omega-3s are eicosapentaenoic acid and docosahexaenoic acid. It sounds scary, I know, but it's not toxic, it's actually very beneficial. They are better known as EPA and DHA. Basically, these are what provide effects on the heart and brain, among other things.
To get a little more specific, omega-3s help the heart beat more regularly, lower heart rate and blood pressure, improve blood circulation fluidity, and reduce blood cholesterol (among other things).
They are also powerful anti-inflammatories, very useful for athletes and for the brain (they help protect nerve cells by preventing neuro-inflammation).
They also play a role in vision by nourishing the cellular membrane structure of the eye 👁️.
It may seem counterintuitive, but these fats help lose fat 🧈! How? They can help reduce appetite, are thermogenic, and inhibit adipose growth.
Finally, several studies have shown that omega-3s help fight depression. Indeed, significant omega-3 deficiencies are frequently found in depressed patients.
In short, this Nemo is strong 🐠...
🤔 Which ones to choose?
Epax® for undisputed quality. The fish is caught off the coast of Peru, where the sea is less polluted than in Europe. Plus, it's small, wild-caught fish.
And most importantly, it's the TOTOX, the famous one. At least for those who know. TOTOX (TOTal OXidation) is the unit that measures the oxidation of omega-3s. As I told you above, omega-3s oxidize very quickly, especially if fish oil sellers don't do things correctly. So what often happens, unfortunately, is that the omega-3s are already partially oxidized when they reach the consumer. And that's not great...
Keep in mind that the maximum TOTOX limit authorized by authorities is 26. At this level, it's borderline (to)toxic.
Below 10, it is considered a relatively good and lightly oxidized oil. Generally, the TOTOX of our omega-3s never exceeds 3.
Also be careful about those who recommend plant-based omega-3s. They are generally rich in ALA, but our body has difficulty converting them into EPA and DHA.
More complex and difficult to discern if the brand lacks transparency, but they should be taken in triglyceride form and not as semi-synthetic ethyl esters.
💧 How to take it?
With a glass of water. Or, if you're a true daredevil, you can try biting into the capsule. You'll tell me how it goes 🤡.
2 to 4 well-dosed omega-3 capsules are enough to provide your body with the necessary amounts.
⌛ When to take it?
During fatty meals preferably, well, with fats, to facilitate their assimilation. You can spread them throughout the day to maximize the benefits.
🎯 Can I take it?
If you eat 17 sardines a day, no need.
Otherwise, yes, it's better.
But I recommend omega-3 capsules; at least you're sure of the origin and quality (for ours, in any case 🙄).
I haven't mentioned it, but generally, the omega-3/6 ratio is not respected, with a much too high omega-6 intake compared to omega-3s.
So yes, it's better.
The studies that revolutionized omega-3s
Omega-3s no longer need a revolution; they have already proven a lot.
But I will provide an interesting meta-analysis showing the effects of omega-3s on cardiovascular health (1).
I also spoke about triglycerides and ethyl esters, and here is a study that shows the superiority of the former for food supplements (2).
Finally, omega-3s are also good for muscle builders. A meta-analysis has proven that omega-3s increase protein synthesis (3).
Bibliography
- Hu Y, Hu FB, Manson JE. Marine Omega-3 Supplementation and Cardiovascular Disease: An Updated Meta-Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants. J Am Heart Assoc. 2019 Oct;8(19):e013543. doi: 10.1161/JAHA.119.013543. Epub 2019 Sep 30. PMID: 31567003; PMCID: PMC6806028.
- Neubronner J, Schuchardt JP, Kressel G, Merkel M, von Schacky C, Hahn A. Enhanced increase of omega-3 index in response to long-term n-3 fatty acid supplementation from triacylglycerides versus ethyl esters. Eur J Clin Nutr. 2011 Feb;65(2):247-54. doi: 10.1038/ejcn.2010.239. Epub 2010 Nov 10. PMID: 21063431.
- Therdyothin A, Prokopidis K, Galli F, Witard OC, Isanejad M. The effects of omega-3 polyunsaturated fatty acids on muscle and whole-body protein synthesis: a systematic review and meta-analysis. Nutr Rev. 2024 May 23:nuae055. doi: 10.1093/nutrit/nuae055. Epub ahead of print. PMID: 38777807.
