Why take a course of omega-3?

Why take a course of omega-3?

By Christine Barris

Published on: Wednesday, March 13, 2024, Updated on: Tuesday, September 15, 2026

Omega-3s are recognised for their many health benefits. In this article, we'll take a closer look at what omega-3s are, what they can do for us, where to find them and what form to take them in order to reap all their benefits.

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Omega-3: what is it?

Omega-3s are micronutrients, or more precisely, fatty acids. Within the fatty acid family, there are two categories: monounsaturated fatty acids, omega-9, and polyunsaturated fatty acids, omega-3 and 6.

Omega-3 and 6 are essential polyunsaturated fatty acids, which means that our bodies cannot synthesise them. Therefore, they must be provided through the diet or supplements. Omega-3s are essential constituents of our cell membranes. By ensuring their fluidity, they contribute to the proper functioning of our organs. Our heart, our brain and even our eyes need a sufficient supply of omega-3 to function properly.

Properties of omega-3: what are the different types of omega-3?

There are three types of omega-3:

  • EPA (eicosapentaenoic acid)

  • DHA (docosahexaenoic acid)

  • ALA (alpha-linolenic acid)

The first two types of omega-3 are only found in animal food sources, such as oily fish (salmon, tuna, mackerel, sardines, herring), fish oils and cod liver. On the other hand, ALA can be found in plant-based food sources: mainly in walnuts, linseeds, chia seeds, hemp seeds, linseed oil, walnut oil and rapeseed oil. It is the precursor to the body's production of the two other forms of omega-3: EPA and DHA, which can be used directly by the body.

ALA cannot be used directly by our bodies in its original form. It has to be converted into EPA and DHA to be fully usable. However, the conversion rate of ALA is only 5 to 10%, which is not enough to meet all our needs. Although ALA omega-3 fatty acids are found in certain plant-based foods, it is strongly recommended that we also consume direct sources of EPA and DHA with oily fish to obtain the full health benefits of omega-3.

Omega-3 supplements: what are the benefits?

Omega-3s have numerous health benefits:

  • Reduced cardiovascular risk: they help lower triglyceride and cholesterol levels, as well as blood pressure, and improve blood vessel health, all of which contribute to maintaining a healthy heart.

  • Healthy brain function: they help improve cognitive functions such as attention, memory and reasoning, and play a role in preventing neurological and neurodegenerative disorders (2).

  • Maintaining good vision: an optimal intake of omega-3 helps to prevent dry eyes, vision problems and age-related eye problems.

  • Improved skin quality: omega-3s are components of skin cells. A sufficient intake is essential for keeping the skin hydrated and supple. They also help to protect the skin from the effects of the sun, thanks to their antioxidant properties, which prevent wrinkles from forming.

  • Prevention and reduction of inflammatory disorders: omega-3s have anti-inflammatory properties, which explains their popularity for joint health, helping to slow down arthritis, osteoarthritis, rheumatoid arthritis, intestinal disorders and tendonitis, among other conditions.

Why take omega 3s?

Omega-3s are essential fatty acids that the human body cannot produce on its own, which means they must be obtained from food. They are essential for heart, brain, cognitive, eye and skin health. They also reduce inflammation. Omega-3s are involved in numerous physiological processes and offer a range of benefits that help the body to function properly. This is why inadequate intake can lead to an omega-3 deficiency, with repercussions for the skin, mood, eyes and cognitive functions.

Spotlight on our Vegan Omega-3 Food Supplement

Omega_3

High in DHA and EPA from Schizochytrium sp. microalgae, these vegan omega-3 capsules are an essential natural food supplement for supporting brain function, vision and cardiovascular well-being. The seaweed oil in this supplement is made in France, using a patented process that guarantees its high quality and good oxidative stability. Omega-3s are polyunsaturated fatty acids that are crucial for good health. Extracted from microalgae, these DHA and EPA omega-3s are an ideal vegan alternative to fish oils. This food supplement is particularly recommended as winter approaches. They can also be taken at any time of year by people with specific health needs (brain, vision, heart, etc.), vegans, athletes, students and those who are pregnant or breastfeeding.

Discover Omega-3 Vegan Food Supplement 60 capsules

How can you tell if you're lacking in omega-3?

Omega-3s are involved in a number of physiological processes and provide a range of benefits for the body's proper functioning, both physically and mentally. This is why an inadequate intake of omega-3 can lead to a deficiency and have repercussions at several levels. Here are the main warning signs:

  • Dry skin: omega-3s help to keep the skin hydrated, preventing the risk of dry, rough and itchy skin.

  • Sight problems: omega-3s are involved in the composition of cell membranes. Therefore, they contribute to the structure of the retina. Certain forms of omega-3, DHA in particular, help prevent eye problems, particularly those associated with ageing.

  • Concentration and memory problems: DHA, which is essential for eyesight, also plays an important role in the development and proper functioning of our brain.

  • Mood disorders: omega-3 helps to keep our moods stable, and is often recommended for depression or stress, particularly chronic stress.

If you experience one or more of these signs, you may be suffering from an omega-3 deficiency.

Precautions for use

Follow the advice of your healthcare professional or the instructions on the product packaging. Avoid exceeding the recommended dose, as this could lead to undesirable effects. Similarly, before starting a course of omega-3, it's essential to talk to your doctor or a nutritionist. Their expertise will enable you to tailor the course to your specific needs and avoid potential drug interactions.

Expert advice

It's important to speak to a healthcare professional before starting any course of omega-3, especially if you have pre-existing medical conditions or are taking other medications, to determine the dosage and type of supplement that's best for you.

Spotlight on Our Naturopathic Writer, Christine Barris

After a Master's degree in Management, followed by 20 years working for well-known companies in the food supplement and natural cosmetics sectors, I decided to turn my passion for nature into my profession. I now practise human and animal naturopathy, as well as sophrology. I also coach future naturopaths and sophrologists at various schools.

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