Complaints & connections · borters.ch
Not too little fat but an unfavourable ratio — fish and plant sources shift it.
Also known as: low omega-3 · fatty-acid imbalance
Open in the tool — with search and all the links →This compilation is for information and replaces neither medical diagnosis nor treatment. If you have symptoms, see a doctor.
Omega-3 fatty acids (especially EPA and DHA from oily fish) are building blocks of our cell membranes and act favourably on the heart, brain and inflammation. Many people on a Western diet take in plenty of omega-6 fatty acids (from many plant oils and processed foods) but rather little omega-3 — this imbalance, rather than a dramatic classic “deficiency”, is the real point. A true nutrient deficiency with clear signs of illness is rare, but a better omega-3 supply is regarded as sensible for the long-term health of the heart and vessels. The supply can be measured via the omega-3 index. The simplest and most natural lever is regular oily sea fish; those who don’t eat fish will find plant sources and may consider a supplement.
Regular salmon, herring, mackerel or sardines is the most natural way.
Flax, rapeseed and walnut oil provide the plant precursor (ALA).
Less heavily processed food improves the balance too.
Those who dislike fish may consider an omega-3 supplement (with advice).
The omega-3 index in the red blood cell needs three to four months to respond to a new intake — the cells live about 120 days. So a measurement after four weeks says nothing. To lower triglycerides, 2 to 4 grams of EPA and DHA a day are needed; the usual 1000-milligram capsules often contain only 300 of that — which explains a large share of the missing effect. Plant ALA from linseed oil is converted at only a few per cent.
The omega-3 index counts as well supplied from eight per cent, low below four; in central Europe many people sit between four and six. It takes three to four months to respond to a new intake. Two portions of oily sea fish a week supply on average about 250 to 500 milligrams of EPA and DHA a day. Of plant ALA, only about five per cent is converted to EPA and under one per cent to DHA.
The omega-6 to omega-3 ratio is often unfavourable — that’s the core.
Omega-3s build cell membranes and act favourably.
Clear deficiency diseases are rare — it’s about long-term prevention.
The omega-3 index gives a good picture of supply.
What a deficiency makes visible on the body — skin, nails, tongue, eyes and nerves. The signs are unspecific: they show where to look, they prove nothing.
They lower the blood fats and act on the excitability of the heart muscle. Oily sea fish twice a week is the best-supported route; very high doses from capsules are not a harmless more.
Keeps the rhythm steady and lowers blood pressure. Water tablets drive it down, certain blood pressure drugs and a weak kidney drive it up — which is why it is checked under treatment.
A lack favours extra beats and at the same time keeps a potassium deficiency going. Anyone replacing only the potassium sees no success while the magnesium is missing.
Less salt lowers blood pressure measurably, and most of it is not in the salt cellar but in bread, cheese, cured meat and ready meals. With very low blood pressure the opposite applies.
250–500 mg EPA and DHA a day for maintenance, 1–2 g with raised blood fats. The packet often states the amount of fish oil, not the amount of EPA and DHA — the most common miscalculation when comparing.
Supplies the same fatty acids as fish oil — the fish gets them from algae anyway. For anyone not eating fish this is the direct route rather than the detour via linseed oil.
Effective when deficient; effects on sleep and stress plausible but moderate. Too much causes loose stool.
The fatty acids in the cell membrane help decide how flexible it is and how well the insulin receptor inside it works. The link is well described in the laboratory; in human studies the effects on sugar are small.
From omega-6 come the messengers that contract the womb muscle — hence the link with period pain. Omega-3 shifts that balance over weeks, not days.
Two portions of 100–150 g salmon, herring, mackerel or sardine give an average of 250–500 mg EPA and DHA a day — the amount the recommendations refer to.
Linseed oil, walnuts and chia supply ALA. In humans only about 5–10 % becomes EPA and much less DHA — somewhat more in women. One tablespoon of linseed oil gives around 7 g ALA.
Both use the same enzymes. In today’s diet the ratio is often 15:1 in favour of omega-6; 5:1 or closer is considered better. That is reached more by adding omega-3 than by cutting back.
Studied at 250–500 mg EPA and DHA a day for maintenance, 1–2 g with raised blood fats. Algae oil supplies the same fatty acids as fish oil — for anyone not eating fish.