Is Omega 3 really superfluous?

You may have recently read the article by Stiftung Warentest on the subject of omega 3. The published report stated that omega 3 supplements are superfluous, that there are too few studies on their effectiveness and that the general coverage of our omega 3 levels through our normal diet would be sufficient.

Is this really the truth? Do we get enough omega 3 from our diet? Are omega 3 supplements superfluous? 

We have checked the article for its facts and have investigated it again in detail so that you can form your own opinion.

For its findings, Stiftung Warentest tested a total of 20 dietary supplements and 3 medicines containing fish oil, algae oil and linseed oil and also evaluated scientific studies and documentation from the suppliers. According to the experts, no harmful substances were found in any of the products. This means that all the products tested are not harmful to health.

We have carefully analyzed the statements in the report and would like to share our findings with you.

We would like to refute the following statements:

1) The benefits of omega 3 for protection against cardiovascular disease are not sufficiently proven

Cardiovascular disease is one of the leading causes of death, making it all the more important to prevent it. In three recent clinical trials conducted in 2019, omega 3 was shown to have benefits for patients with cardiovascular disease. In the VITAL study, the omega 3 fatty acids EPA and DHA resulted in a 28% reduction in the overall risk of heart attacks, a 50% reduction in the risk of fatal heart attacks and a 17% reduction in the risk of total coronary heart disease. In the ASCEND study, deaths from cardiovascular disease were significantly reduced by 19% with EPA and DHA. In the REDUCE-IT study, triglyceride levels were reduced by 15% overall. In clinical practice, there is therefore convincing evidence of omega-3 fatty acids for cardiovascular health.

2) There is not enough evidence that omega 3 protects our eye health

In a study conducted in 2016, researchers found that EPA and DHA (omega-3 fatty acids) can prevent the death of photoreceptors in various retinal degenerations.

Age-related macular degeneration is considered to be the main cause of blindness in older people. Signs of the disease are observed in 1 / 3 of older people in industrialized countries. One reason for this is an insufficient supply of micronutrients. According to a study, the combination of lutein, zeaxanthin and omega-3 fatty acids is particularly suitable for preventing and treating degenerative eye diseases such as age-related macular degeneration.

Nowadays, many people also suffer from dry eyes. According to a study conducted in 2016, a poor omega 6 to omega 3 ratio could be the cause of chronic inflammation of the ocular surface in patients. The fatty acids are found in the human tear film. Further studies from 2018 and 2016 also show that DHA can help with the disease and that supplementation with DHA can significantly improve the symptoms of eye irritation compared to placebo.

Even optometrists recommend Omega 3 for better eye health, especially for age-related macular degeneration and dry eye disease.

3) In addition, there is no evidence that omega 3 is effective in preventing dementia

There are numerous studies that prove the effectiveness of DHA and EPA for our brain, because a large part of the brain consists of them. The omega-3 fatty acid DHA plays a particularly important role in the ageing process. A reduced DHA level is associated with cognitive decline during the ageing process. Omega 3 fatty acids have a neuroprotective, anti-inflammatory and antioxidant effect.

Alzheimer's is considered the main cause of dementia and is the most common neurodegenerative disease in older people. Inflammation is a major factor in its development. Supplementation with DHA can reduce inflammatory markers. Long-chain omega-3 fatty acids have been shown in studies to help prevent or delay cognitive decline in the early stages of Alzheimer's and dementia. In a recent 2020 study, omega-3 fatty acids were described as reducing the overall inflammatory state and thus improving the pathological conditions of Alzheimer's disease.

We have now clarified that Omega 3 does have benefits for our heart, eyes and brain.

Is it enough, according to Stiftung Warentest, if we only take in omega 3 through our food? What are the best sources of omega 3? And how do we get enough of it?

What are the best sources of omega 3?

In their report, the experts at Stiftung Warentest admit that omega 3 from food makes perfect sense and that the daily requirement can easily be covered by sources such as fatty sea fish, walnuts, linseed or rapeseed oil. Even if you avoid fish and only consume vegetable oils, this is apparently sufficient. This statement is supported by the German Nutrition Society. People in this country would be sufficiently supplied with omega 3 fatty acids.

But the following applies:

• A balanced diet for everyone is pure fantasy: if you eat a balanced diet, the omega 3 in your food could be enough. But the big problem is that hardly anyone really eats a balanced diet! This is a serious and growing problem, especially for older people, as it can promote the development of diseases. Reasons for this include an unbalanced diet, different nutritional requirements, medication and stress. A large selection of foods does not automatically mean that we eat everything we should. Rather, we fall back on what we like - not always the healthy variety.
• Fish often contains heavy metals and microplastics: According to AGES, fish (especially tuna) contains mercury. Other heavy metals can also be found in fish from various parts of the world's oceans. So if we eat more fish to cover our omega 3 levels, we are also inadvertently ingesting more heavy metals. Heavy metals, in turn, can make us ill. Aluminum, for example, is said to trigger or increase Alzheimer's disease. In comparison, high-quality, purified omega 3 from reputable companies as a dietary supplement is free from heavy metals and microplastics.
• Do you know your omega 3 to omega 6 ratio? We not only consume omega 3 through our food, but often and unintentionally also a lot of omega 6 (cheap vegetable oils, ...). An optimal ratio would be 2:1 of omega 6 to omega 3. Due to our diet, however, the European average is a ratio of 15:1! This value is far too high and favors the development of many diseases such as cardiovascular diseases, cancer and inflammatory or autoimmune diseases. To reverse the ratio, an extremely high amount of omega 3 would have to be consumed through food. Test your ratio yourself with an omega 3 test. (Available from Herbano for Germany and Austria)

And if that weren't worrying enough, there are certain risk groups that have special needs. Should they also be able to cover their higher omega 3 requirements through their diet?

Pregnant women and babies

Pregnant women have an increased need for omega 3. The fatty acids are important for the proper development of the embryo. One study reports that a high DHA level before birth has a positive effect on the child's cognitive and motor skills.

And if you look at the baby food products of well-known brands, you will always find fish oil in the list of ingredients. One manufacturer writes that omega 3 is therefore used so that you can be sure that the baby's daily requirement of omega 3 fatty acids is covered.

Conclusion:

So how does Stiftung Warentest come to the conclusion that supplementation is not necessary?

1) "The effect is not proven."

There are many sources that prove that omega 3 fatty acids have a very positive effect on our health. It strengthens our heart, our eyes and our brain. This is often proven.

Omega 3 supplements are not superfluous and there are good reasons to take them.

2) "Omega 3 from food is completely sufficient."

• Fish source: Good and uncontaminated fish helps to cover the omega 3 content. But you also need to consume a lot of it to balance your omega 3 to omega 6 ratio. Unfortunately, fish today (especially tuna) often contains heavy metals and microplastics.
• Plant sources: Vegetarians and vegans must cover their omega 3 levels with plants (linseed oil, hemp oil, walnut oil, ...). However, this is somewhat more difficult. This is because these mainly contain α-linolenic acid, which must first be converted into EPA and DHA by the body. Only microalgae naturally contain EPA and DHA, such as in our algae oil.
• Conventional foods often contain omega-6 fatty acids, which promote the development of inflammation.

Our modern diet contains almost no fish. Instead, we consume a lot of convenience foods, which mainly contain omega 6 fatty acids. The omega 3 to omega 6 ratio is no longer correct.

Supplements are ideal for ingesting pure, safe omega 3, as they are free from harmful substances and are highly dosed.

Of course, it is important to take a close look at supplements and ensure the highest quality and a high dosage. Only buy your Omega 3 from your trusted retailer! 

Sources (partly in English):

Avallone, R., Vitale, G. & Bertolotti, M. (2019). Omega-3 Fatty Acids and Neurodegenerative Diseases: New Evidence in Clinical Trials. International Journal of Molecular Sciences, 20(17), 4256. doi:10.3390/ijms20174256

Bruins, M. J., van Dael, P. & Eggersdorfer, M. (2019). The Role of Nutrients in Reducing the Risk for Noncommunicable Diseases during Aging. Nutrients, 11(1), 85.doi:10.3390/nu11010085

Desale, S. E. & Chinnathambi, S. (2020). Role of dietary fatty acids in microglial polarization in Alzheimer's disease. Journal of Neuroinflammation, 17(1).doi:10.1186/s12974-020-01742-3

Gao, Y., Su, J., Zhang, Y., Chan, A., Sin, J. H., Wu, D., . . Gronert, K. (2018). Dietary DHA amplifies LXA4 circuits in tissues and lymph node PMN and is protective in immune-driven dry eye disease. Mucosal Immunology, 11(6), 1674-1683. doi:10.1038/s41385-018-0070-z

Jacobson, J. L., Jacobson, S. W., Muckle, G., Kaplan-Estrin, M., Ayotte, P. & Dewailly, E. (2008). Beneficial Effects of a Polyunsaturated Fatty Acid on Infant Development: Evidence from the Inuit of Arctic Quebec. The Journal of Pediatrics, 152(3), 356-364.e1.doi:10.1016/j.jpeds.2007.07.008

Kris-Etherton, P. M., Richter, C. K., Bowen, K. J., Skulas-Ray, A. C., Jackson, K. H., Petersen, K. S. & Harris, W. S. (2019). Recent Clinical Trials Shed New Light on the Cardiovascular Benefits of Omega-3 Fatty Acids. Methodist DeBakey Cardiovascular Journal, 15(3), 171.doi:10.14797/mdcj-15-3-171

Omega-3 and omega-6 fatty acids. (2021, September 6). Retrieved from https://www.hipp.de/milchnahrung/ratgeber/lexikon-milchnahrung-a-z/omega-3-und-omega-6-fettsaeuren/

Schleicher, M., Weikel, K., Garber, C. & Taylor, A. (2013). Diminishing Risk for Age-Related Macular Degeneration with Nutrition: A Current View. Nutrients, 5(7), 2405-2456.doi:10.3390/nu5072405

Schweigert, F. & Reimann, J. (2010). Micronutrients and their importance for the eye - mode of action of lutein/zeaxanthin and omega-3 fatty acids. Klinische Monatsblätter für Augenheilkunde, 228(06), 537-543.doi:10.1055/s-0029-1245527

Simón, M. V., Agnolazza, D. L., German, O. L., Garelli, A., Politi, L. E., Agbaga, M. P., . . . Rotstein, N. P. (2016a). Synthesis of docosahexaenoic acid from eicosapentaenoic acid in retina neurons protects photoreceptors from oxidative stress. Journal of Neurochemistry, 136(5), 931-946.doi:10.1111/jnc.13487

Simopoulos, A. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.doi:10.1016/s0753-3322(02)00253-6

Thomas, J., Thomas, C. J., Radcliffe, J. & Itsiopoulos, C. (2015). Omega-3 Fatty Acids in Early Prevention of Inflammatory Neurodegenerative Disease: A Focus on Alzheimer's Disease. BioMed Research International, 2015, 1-13.doi:10.1155/2015/172801

Walter, S. D., Gronert, K., McClellan, A. L., Levitt, R. C., Sarantopoulos, K. D. & Galor, A. (2016). ω-3 Tear Film Lipids Correlate With Clinical Measures of Dry Eye. Investigative Opthalmology & Visual Science, 57(6), 2472.doi:10.1167/iovs.16-19131

Zhang, A. C., Singh, S., Craig, J. P. & Downie, L. E. (2020). Omega-3 Fatty Acids and Eye Health: Opinions and Self-Reported Practice Behaviors of Optometrists in Australia and New Zealand. Nutrients, 12(4), 1179.doi:10.3390/nu12041179