Along with carbohydrates and proteins, fats are macronutrients and provide our bodies with energy. Omega 3 fatty acids are polyunsaturated fatty acids that the body cannot produce itself. They must therefore be taken through food or as supplements.
What is Omega 3 good for?
Omega 3 fulfills numerous important tasks in the body and plays an important role in our health. Studies have shown that Omega 3 can help prevent cardiovascular and mental illnesses such as depression. The fatty acids are also said to have a positive effect on the immune system and brain development. They are also said to have a positive effect on blood pressure, the eyes and inflammation.
Which Omega 3 fatty acids are there?
Polyunsaturated fatty acids consist of multiple double bonds between atoms. Depending on how many carbon atoms are connected in a chain, the type of fatty acid can be determined. The most important omega 3 fatty acids include:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
How much Omega 3 do you need per day?
In order to benefit from the aforementioned effects, the German Nutrition Society recommends consuming 250 milligrams of EPA and 250 milligrams of DHA daily. Alpha-linolenic acid should make up 0.5 percent of your daily energy intake. So it depends on your individual calorie needs.
According to the EFSA, the European Food Safety Authority, the daily requirement should be much higher in order to benefit from all the positive effects. Athletes in particular who have an increased need for nutrients due to their increased physical activity should therefore consume a combined 3000 mg of EPA and DHA daily.