Omega-3: inflammation, brain and hormones

Definition

Omega-3s are essential fatty acids, i.e. lipids that the body cannot produce in sufficient quantities and which must be supplied by the diet.

They belong to the family of polyunsaturated fatty acids, and play an important role in many bodily functions, including the brain, heart and inflammatory mechanisms.

There are three main types of omega-3 :

• ALA (plant-based)
• EPA (marine origin)
• DHA (marine origin)

Why it's important

Omega-3s contribute to the structure of cell membranes and influence many biological processes.

They are particularly studied for their role in :

• brain function
• inflammation regulation
• cardiovascular health

They may also be linked to

• mood
• certain hormonal functions
• skin health
• muscle recovery

Their role is global and part of a balanced diet.

How omega-3s work

Omega-3s are integrated into cell membranes, influencing their fluidity and function.

They also participate in the production of molecules involved in inflammatory responses. Unlike some other fats, they are generally associated with regulatory effects rather than excessive activation of inflammation.

DHA is particularly important for the brain, while EPA is being studied more for its role in inflammatory processes.

What the science says

Research shows that omega-3s play a role in many of the body's systems.

Some studies suggest that sufficient intake is associated with :

• better inflammatory balance
• support for cognitive function
• contribution to cardiovascular health

However, the effects depend on

• doses
• forms (ALA vs. EPA/DHA)
• overall dietary context

Important note

• not all omega-3s are equivalent
• conversion of ALA to EPA/DHA is limited

Sources: ANSES, EFSA, NIH, Journal of Nutrition.

Omega-3 and omega-6

The balance between omega-3 and omega-6 is often mentioned.

Omega-6s are also necessary, but are often consumed in excess in the modern diet (refined oils, processed products).

The challenge is not to eliminate omega-6s, but to :

• rebalance intakes
• increase omega-3s
• limit ultra-processed products

Where to find omega-3

Omega-3s are found in a variety of food sources.

Plant sources (ALA) :

• flax seeds
• chia seeds
• walnuts
• rapeseed oil

Marine sources (EPA & DHA) :

• oily fish (salmon, mackerel, sardines)
• herring
• anchovies
• certain seafood

Marine forms are directly usable by the body.

Signs of inadequate intake

Insufficient omega-3 intake can be difficult to identify, as the signs are not very specific.

The following may sometimes be observed:

• fatigue
• dry skin
• concentration problems
• inflammatory discomfort
• mood swings

These signs alone are not conclusive.

Practical advice

Increasing omega-3 intake can be done gradually.

Regularly incorporating food sources, such as oily fish or seeds, is a simple first step. Variety remains essential.

It may be useful to limit ultra-processed products rich in omega-6, in order to rebalance intakes.

In certain cases, supplements can be considered, but they must be part of an overall approach.

To be linked in the app

This sheet can be linked to :

• inflammation
• hormonal system
• energy and fatigue
• skin
• recipes rich in good fats

To remember

Omega-3s are essential fatty acids involved in numerous bodily functions.

Keep in mind :

• they must be supplied through the diet
• they play a role in inflammation and the brain
• not all sources are equal
• overall balance is essential