Omega 3: What role does it play on hormones and metabolism?

Omega-3s are widely talked about: they are essential polyunsaturated fatty acids that the body cannot produce on its own.

To obtain them, it is essential to include them in one's diet or to use food supplements such as fish oils in capsule or softgel form. These essential fatty acids are crucial for health. They play a role in various physiological functions that positively impact the brain, heart and immune system.

By influencing hormones and metabolism, they contribute to supporting mucosal dryness, reducing inflammation and supporting emotional balance. This article sheds light on their importance and the best ways to incorporate them into your diet.

Alpha-linolenic acid is the plant-based form of omega-3. It is most commonly found in flaxseeds, walnuts and rapeseed oil. The body cannot synthesise ALA, so it is important to ensure a sufficient intake through diet. It contributes to maintaining a healthy immune system.

Eicosapentaenoic acid has anti-inflammatory properties. It is found mainly in oily fish such as salmon and sardines. EPA contributes positively to managing inflammation, cognitive performance and cardiovascular health. It is also recognised for its role in supporting emotional balance and managing stress and anxiety.

Docosahexaenoic acid is also found in oily fish, as well as in marine algae. It acts particularly on the nervous system and the brain. It intervenes specifically on cell membranes, enabling better neuronal connections. In sufficient quantities, it contributes to better memory and supports intellectual development, making it a recognised ally for the maintenance of cognitive functions.

During pregnancy, pregnant women are advised to consume foods rich in DHA to support the healthy development of the foetus. Through breastfeeding, the newborn can obtain a source of DHA that supports cognitive development. However, supplementation during pregnancy should always be guided by a healthcare professional.

This highlights the value of directly supplying omega-3s such as DHA and EPA to fully benefit from their effects on the nervous system and the cardiovascular system.

Omega-3s play a role across the entire body. At every stage of life, from childhood to older age, a sufficient intake throughout the year is essential, and even more so during pregnancy. The key points to remember about the benefits of essential fatty acids:

• DHA: contributes to the normal functioning of the cognitive system.
• EPA and DHA combined: strong involvement in cardiovascular function.

With the brain composed of more than 65% fats, and DHA in particular, a sufficient omega-3 intake directly supports memory and overall cognitive function.

Many hair care products incorporate DHA: by acting directly and beneficially on hair follicles, hair regains strength, resilience and hydration.

More broadly, whether for children, teenagers, athletes or pregnant women (under medical supervision), the benefits of omega-3s are considerable. Some studies also suggest a link between a good DHA intake during pregnancy and a smoother pregnancy experience overall. As pregnancy is a sensitive period, it is essential to be medically supervised when taking food supplements.

It is worth asking which food sources contain significant quantities of omega-3 fatty acids.

Fish:

• Salmon
• Mackerel
• Herring
• Sardine
• Tuna

These fish are very rich in EPA and DHA.

Vegetable oils:

• Flaxseed
• Walnut
• Algae
• Certain green vegetables

These are good sources of ALA, but do not provide EPA or DHA.

For a complete and accurate list of foods rich in ALA, EPA and DHA, ANSES provides a dedicated table on this subject.

• the list of ALA-rich foods
• the list of EPA-rich foods
• the list of DHA-rich foods

It is difficult to set a universal omega-3 intake figure, as this varies from one individual to another depending on various factors. ANSES recommends a daily intake of 500 mg of EPA and DHA to maintain normal heart function. This corresponds to approximately two portions of oily fish per week.

The regularity of omega-3 intake is the most important factor, given their many health benefits:

• support for brain function
• normal heart function
• strengthening of the immune system
• skin and eye wellbeing
• joints and hormonal balance
• contributes to the development of the foetus for pregnant women

Omega-3 fatty acids play a crucial role in metabolism, encompassing all the chemical reactions essential for the proper functioning of the body. They are particularly important for hormonal regulation, mucosal hydration, lipid metabolism, inflammation management, brain and mental health, and skin comfort.

Omega-3s influence hormone production, particularly through two key hormones: insulin and thyroid hormones. Insulin plays a vital role in regulating blood glucose. Omega-3s contribute to improving insulin sensitivity, thereby supporting better weight management and blood sugar balance.

Thyroid hormones control the basal metabolic rate, meaning the energy spent at rest. By supporting the synthesis and activity of these hormones, omega-3s contribute to stimulating metabolism and thermogenesis.

Mucous membranes (eyes, mouth, vagina) require hydration: omega-3s are essential to the hydration of these different membranes. A good intake of omega-3 fatty acids is necessary to support their barrier function. By accompanying mucosal dryness caused by age, menopause, certain medications or dehydration, omega-3s contribute to reducing the risk of irritation and discomfort.

Lipid metabolism is positively influenced by omega-3 intake, particularly by contributing to the regulation of cholesterol and triglyceride levels in the blood. They help lower LDL levels (bad cholesterol) and raise HDL (good cholesterol). In addition, they contribute to reducing triglyceride levels, thereby supporting cardiovascular health.

Their anti-inflammatory properties contribute to reducing inflammation, whether acute or chronic, by modulating the production of inflammation-related molecules such as:

• prostaglandins
• cytokines

This mechanism helps relieve discomfort and limit tissue damage. These beneficial effects extend to various inflammatory situations affecting the joints or respiratory pathways. By supporting the immune response, omega-3s contribute to protecting the body against various pathogens.

Omega-3s play a crucial role in brain and mental health, being an essential component of neuronal cell membranes. They effectively support the functioning of synapses, which are essential for neuronal communication.

These essential fatty acids facilitate the transmission of electrical and chemical signals, fundamental for cognitive processes such as memory, learning and concentration.

Omega-3s also have a positive impact on mood and emotional balance, often influenced by an imbalance in neurotransmitters such as serotonin and dopamine. They contribute to supporting the balance of these substances, thereby promoting a better mood, motivation and emotional stability.

Contributing to skin hydration, omega-3s are essential for the body's largest organ. A good intake of fatty acids is necessary to preserve skin elasticity, suppleness and resilience.

They contribute to accompanying various skin discomforts, including dryness, redness and inflammation, and support the maintenance of comfortable, balanced skin.

To fully benefit from the advantages of omega-3s, their regular and balanced integration into the diet is crucial. Omega-3s come primarily from two sources: food and food supplements.

Oily fish such as salmon, mackerel, herring, sardine and tuna are among the best sources of omega-3, providing EPA and DHA, which are essential for the body.

It is advisable to consume two portions of oily fish per week, equivalent to approximately 500 mg of EPA and DHA per day. Opt for high-quality fish from sustainable sources.

Vegetable oils, while being sources of omega-3, contain mainly ALA, which needs to be converted into EPA and DHA by the body. Since this conversion is limited, it is preferable to choose oils with a good omega-3/omega-6 balance, such as rapeseed, walnut or camelina oil. Consume these oils raw to avoid degradation by heat.

A daily intake of 2 g of ALA is recommended, corresponding to two tablespoons of rapeseed or walnut oil. Flaxseeds, walnuts, algae and certain green vegetables can also provide ALA and complement omega-3 intake, although they do not cover EPA and DHA requirements.

Omega-3 food supplements are an alternative and accessible way to incorporate EPA and DHA into the diet, especially for those who do not regularly consume fish. Fish oil capsules or softgels, notably rich in DHA and EPA, are particularly suitable for certain populations such as pregnant women, as they contribute to the adequate development of the foetus's nervous system. Pregnant women should ensure they consume at least 250 mg of DHA per day, in line with recommended nutritional intakes.

Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Consult your healthcare professional before starting any supplementation, particularly during pregnancy or breastfeeding.

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