Your shield for heart and brain

What are omega‑3 fatty acids?

Omega‑3 fatty acids are essential, polyunsaturated fats that the body cannot produce on its own and therefore must be obtained from the diet. They play an important role in various bodily functions and are considered particularly beneficial for the cardiovascular system.

There are different types of omega‑3 fatty acids that differ in structure and health effects. The most important are alpha‑linolenic acid (ALA), found mainly in plant sources such as flaxseed oil, walnuts and chia seeds, and the long‑chain fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which occur mainly in fatty fish and algae. ALA can be partially converted to EPA and DHA in the body, but this conversion is limited, which is why direct intake of EPA and DHA through food or supplements is recommended.

How do omega‑3 fatty acids support health?

Omega‑3 fatty acids are essential building blocks of the body and have a wide range of health effects. They are involved in the formation of eicosanoids, endogenous signalling molecules that affect blood vessels, regulate inflammation and influence blood clotting. EPA in particular plays a key role by lowering the risk of cardiovascular disease and improving circulation. In addition, omega‑3s can positively influence cholesterol and blood lipid levels, providing an additional heart‑protective effect.

Another important aspect is their role in cell membranes, especially in neuronal cells. DHA is a central component of these membranes and helps maintain their flexibility, which is important for brain function and vision. Omega‑3 concentrations are particularly high in the retina and the brain, making them indispensable for cognitive abilities, concentration and mental performance.

Skin and gut also benefit from adequate omega‑3 intake: these fatty acids strengthen the skin barrier, help regulate moisture balance and can alleviate inflammatory skin conditions such as acne, eczema or psoriasis. In the gut they contribute to the stability of the intestinal barrier, promote a healthy microbiome and reduce inflammation in various digestive disorders.

Hormonal processes are also positively influenced by omega‑3s. They support the production of anti‑inflammatory prostaglandins and can therefore relieve hormone‑related complaints such as menstrual pain. During pregnancy they contribute to healthy development of the child and reduce the risk of complications. There is also evidence that they support emotional well‑being, reduce stress and have a positive effect on psychological resilience.

Omega‑3 – is fish oil better than plant oil?

Omega‑3 fatty acids are an important part of a healthy diet, but not all sources offer the same benefits. Fish oil and algal oil are two of the main sources of the long‑chain omega‑3s DHA and EPA. Fish oils contain these fatty acids in high concentrations, but their harvest can contribute to overfishing and have ecological impacts. Algal oil offers a sustainable plant‑based alternative that provides DHA and EPA, although often at lower doses than fish oil. 

One advantage of algal oil is the lower burden of contaminants such as mercury, since algae are at the bottom of the food chain. Fish oil is generally less expensive, while algal products tend to be pricier due to more complex production. For vegetarians and vegans, algal oil is an ideal choice, whereas fish oil is a proven source for those who prefer the highest omega‑3 content. 

What happens with an omega‑3 deficiency?

An omega‑3 deficiency can negatively affect many physical and mental functions because these essential fatty acids are involved in numerous biological processes. 

On a neurological level, deficiency can lead to cognitive impairments, presenting as memory problems, reduced concentration and increased susceptibility to neurodegenerative diseases. The risk of mental health disorders such as depression and anxiety may also rise, since omega‑3s play an important role in regulating brain inflammation and blood flow.

Eye health can also suffer, as DHA is a key component of the retina. Deficiency may manifest as vision disturbances or increased vulnerability to eye diseases. Skin problems such as dryness, flaking or increased inflammation may occur. The cardiovascular system is also affected: an unbalanced omega‑3 status can increase the risk of high blood pressure, elevated triglycerides and related conditions such as heart attack and stroke. In addition, immune defence can be weakened, resulting in higher susceptibility to infections. Bone metabolism may also be impaired, increasing the long‑term risk of osteoporosis and fractures.

During pregnancy, inadequate omega‑3 intake can contribute to complications such as increased risk of preterm birth or postpartum depression. In children, deficiency can negatively affect brain development and vision.

Can omega‑3 cause side effects?

Although omega‑3 fatty acids are well tolerated by most people, side effects can occur, particularly at high doses or with low‑quality products. These are generally harmless and often due not to the omega‑3s themselves but to the fish or algal oils contained in the preparations.

Common side effects include digestive issues such as diarrhoea, especially with fish oil preparations, and a laxative effect with some plant‑based alternatives like flaxseed oil. A fishy aftertaste, bad breath, heartburn, nausea and headaches can also occur. In some cases a fish allergy may trigger adverse reactions.

High amounts of omega‑3 can also affect blood clotting, which is particularly relevant for people taking blood thinners or with bleeding disorders. Because interactions with certain medications are possible, taking higher doses should be discussed with a physician.

To minimise side effects, it is advisable to choose high‑quality, fresh products and to follow the appropriate dosage according to individual needs. Recommended daily intake varies by health goal: for general maintenance, 250–500 mg of EPA and DHA per day are recommended, while higher doses may be required for heart health, cognitive function or inflammatory conditions. Pregnant and breastfeeding women should pay particular attention to adequate DHA intake, as it supports the development of the child’s brain.

How to avoid an omega‑3 deficiency: practical tips

• Include fatty fish regularly in your meal plan. Salmon, mackerel, herring and tuna are excellent sources of omega‑3 fatty acids. Try to eat them at least twice a week.
• Consume plant sources such as flaxseeds (20.2 g omega‑3 per 100 g). Flaxseeds are rich in alpha‑linolenic acid (ALA). Use them in muesli, yoghurt or as an ingredient in bread dough. Make sure they are fresh and ground for better nutrient absorption.
• Replace conventional oils with flaxseed oil (52.8 g omega‑3 per 100 g) and walnut oil (12.2 g omega‑3 per 100 g). Both oils contain high amounts of ALA and can be used in cold dishes such as salads or dips. Store flaxseed oil in the fridge to protect it from oxidation.
• Rapeseed oil (8.5 g omega‑3 per 100 g) has a balanced fatty acid profile and is suitable for low‑temperature frying and sautéing. Use it, for example, in salad dressings or vegetable dishes.
• Walnuts (10.2 g omega‑3 per 100 g) are an excellent source of omega‑3 and very filling. A handful of nuts a day provides a good supply of ALA.
• Chia seeds (17.8 g omega‑3 per 100 g) are another plant‑based source you can add to smoothies, yoghurt or use as a base for puddings to boost your omega‑3 intake. A simple vegan pudding can be made by mixing 60 grams of chia seeds into 400 millilitres of plant drink and sweetening with two tablespoons of agave syrup. Refrigerate for about two hours and garnish with fruit as desired. Oilseeds are also a good choice for those with gluten intolerance, as they contain no gluten protein.
• If you do not eat fish, fish‑ or algal‑based oils as supplements can be a good alternative to cover your omega‑3 needs.
• Prepare herring dishes regularly. Herring is not only a good source of omega‑3, but also of vitamin D. Enjoy it as rollmops or pickled herring to benefit from its advantages.
• Include avocados in your meals. Avocados do not have the highest omega‑3 content, but they contain ALA and are an excellent source of healthy fats.
• If possible, choose eggs specifically enriched with omega‑3. These contain significantly more omega‑3 than regular eggs.
• Avoid fried foods. Frying destroys a large portion of the valuable omega‑3s. Use healthy cooking methods such as steaming or grilling.
• To prevent an omega‑3 deficiency, take microalgae‑derived omega‑3 capsules. Ensure they contain no humectants or synthetic tocopherol. A study showed that such capsules support metabolism and help maintain a healthy omega‑3 level, especially compared with omega‑6‑rich fats like sunflower oil.

Omega‑3 fatty acids are indispensable for optimal bodily function and have positive effects on brain and heart health as well as on inflammatory processes. It is therefore important to include them regularly in the diet to reap their health benefits.