Complément Alimentaire Oméga-3

Omega-3s are essential fatty acids that our bodies cannot produce in sufficient quantities. It is therefore necessary to obtain them through diet or food supplements. Among the different forms of omega-3, two are particularly important: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These nutrients play a fundamental role in many bodily functions, notably by supporting heart function.

What is an omega-3 food supplement?

Omega-3s are essential polyunsaturated fatty acids that the body cannot produce itself in sufficient quantities. It is important to obtain them through diet or food supplements.

There are three main types of omega-3s:

• ALA (alpha-linolenic acid): of plant origin, found in flax seeds, chia seeds, nuts (cashew, etc.) and certain vegetable oils (rapeseed, soy).
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): of marine origin, these two forms are present in fatty fish (salmon, mackerel, sardines), cod liver oil and krill oil.

While ALA can, in theory, be converted by the body into EPA and then into DHA, this conversion process is very limited in humans according to ANSES (3). This is why direct sources of EPA and DHA are considered the most effective for meeting the body's needs.

Omega-3 food supplements are therefore designed to provide a concentrated dose of these fatty acids, in a practical form, in addition to a varied diet.

Omega-3: The recognized benefits of EPA and DHA

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a role in heart function and other bodily functions. Several benefits have been validated by health authorities, provided there is sufficient daily consumption:

• Maintenance of normal blood pressure
  A daily consumption of 3 grams of EPA and DHA contributes to the maintenance of normal blood pressure.
• Normal triglyceride concentration
  DHA and EPA contribute to the maintenance of a normal concentration of triglycerides in the blood. For this contribution, approximately 2 grams of EPA and DHA should be consumed daily.
• Normal heart function
  A daily intake of 250 milligrams of EPA and DHA contributes to normal heart function.

These benefits are supported by serious scientific studies and recognized by organizations such as ANSES (3).

When to take omega-3s and why integrate them into your lifestyle?

Omega-3s can be particularly useful in certain situations. This is notably the case:

• For people with intense or regular physical activity, such as weightlifters, fitness enthusiasts, or endurance athletes;
• For individuals following a specific diet, such as vegetarian diets, diets low in fatty fish, or very strict weight loss diets.

What is the best time to take them?

It is generally recommended to consume omega-3s with a meal, as the presence of dietary fats can improve their absorption. Some prefer to take them in the morning with breakfast, while others choose the evening. The essential thing is to maintain regularity in taking them.

Specifically:

• In the morning, with a full breakfast containing fats (eggs, avocado, whole yogurt, etc.), may be suitable if you prefer to integrate your supplements into a morning routine.
• In the evening, with a dinner rich in good lipids, may be relevant.

How to choose your omega-3 food supplement?

Given the multitude of products available on the market, it is essential to know how to decipher labels to select an omega-3 food supplement that suits you according to your objectives. Here are the key criteria to consider before choosing your supplement:

The origin of omega-3s

Prioritize pure and sustainable marine sources. Ensure they come from controlled fishing areas and benefit from environmental traceability certifications.

Quality and manufacturing labels

Look for products bearing recognized quality labels, such as:

• EPAX®: guarantees optimal purity and quality, as well as a high concentration of EPA and DHA, by exclusively using sustainable, traceable raw materials free of mercury or lead.
• IFOS (International Fish Oil Standards): an independent label that tests quality and purity. These labels are a guarantee of transparency and compliance with international standards.

The concentration of EPA and DHA

Not all supplements are equal: some have low dosages that require consuming several capsules a day to achieve a useful intake. Therefore, check:

- The rate of EPA and DHA per serving (and not just the total amount of fish oil).

Omega-3 food supplement: in summary

Omega-3s are essential fatty acids that play a role in many bodily functions, particularly concerning heart function. Whether through a balanced diet or targeted supplementation, integrating omega-3s can be useful and recommended for many people, especially in an active lifestyle or subject to specific requirements.

To maximize their benefits, it is crucial to choose carefully selected supplements from reliable sources and recognized for their purity and concentration of EPA and DHA. Finally, do not hesitate to consult a healthcare professional to adapt your intake according to your personal needs and goals.

Sources:

1. Yan J., Liu M., Yang D., Zhang Y., An F. Efficacy and Safety of Omega-3 Fatty Acids in the Prevention of Cardiovascular Disease: A Systematic Review and Meta-analysis. Cardiovascular Drugs and Therapy. 2024. DOI: https://link.springer.com/article/10.1007/s10557-022-07379-z
2. Rodriguez D., Lavie C. J., Elagizi A., Milani R. V. Update on Omega-3 Polyunsaturated Fatty Acids on Cardiovascular Health. Nutrients. 2022;14(23):5146. DOI: https://www.mdpi.com/2072-6643/14/23/5146
3. ANSES. Les acides gras oméga-3. 2022. https://www.anses.fr/fr/content/les-acides-gras-omega-3