What are omega-3 long chain?
They are EPA (eicosapentaenoic acid, polyunsaturated fatty acid to 20 carbons) and DHA (docosahexaenoic acid, polyunsaturated fatty acid to 22 carbons). These are the active forms of omega-3 in the body. They play a great many processes and have a beneficial effect on inflammation, platelet aggregation, triglycerides circulating in the blood, the brain, retina, etc. They are therefore of paramount importance ... but modern western diets supply shortly.
Omega-3 EPA and DHA plant Versus
Found in some plants (eg walnuts and walnut oil, canola, flaxseed) of alpha-linolenic acid, an omega-3 fatty acid containing 18 carbons. It is the leading authority of the omega-3 series. It is tempting to believe that eating these plants, our need for omega-3 would be covered and the organization may work best ... but it is not. In fact, the active form in the body are EPA and DHA. Certainly, the liver can synthesize them from the plant precursor (alpha-linolenic acid, C18: 3 ω3) but with an extremely low yield of the order of a few percent. We rely on direct input into EPA and DHA for the proper functioning of the body.
Where do we find naturally EPA and DHA?
They are found in fatty fish such as salmon, mackerel, sardines, herring, anchovies, smoked trout, but also in the cod liver in small amounts in seaweed, in offal and the eggs (especially from hens fed flaxseed).
So: eat fish every day?
It would be a good idea if the seas and lakes are not polluted. Unfortunately we find many environmental pollutants in fish products, such as dioxins, PCBs and heavy metals. ANSES has also issued new recommendations for fish consumption She currently recommends fish 2 times per week 1 time with oily fish. The recommended dietary intake of EPA and DHA are currently 250mg per day, each, on average.
Taking dietary supplements of EPA and DHA?
Dietary supplements containing fish oil can also be a major source of pollutants, since the pollutants are lipophilic (they set in bold). It is therefore important to choose its products. There are quality labels and safety assessment.
Label EPAX
It ensures decontamination of dioxins, heavy metals and PCBs by a low temperature treatment (omega-3 are sensitive to heat) for 12 weeks. It is then absolutely necessary to choose a product with the label EPAX, not to expose themselves again to these pollutants.
Silver Label Quality
Omega-3s are particularly sensitive to oxidation (rancidity). Quality Silver label ensures product stability against oxidation (presence of plant extracts antioxidants). A product without this label could be rancid, so toxic (aggressive peroxides).
Note: EPAX Quality and Silver are not registered but quality labels (and safety). A manufacturer buys food supplements in fish oils for making capsules. It can therefore choose between different grades of oils. Some use small fish oils (eg anchovies, sardines), which ensures a lesser amount of methyl mercury, but not necessarily in other pollutants! For example sardine is less contaminated by mercury, but contains more dioxin than tuna (which contains more mercury it). [3] We must therefore require EPAX label. There are labels EPAX and Silver Quality in laboratory products Nutrixéal, LPEV and pileje, for example.
EPA or DHA?
EPA is generally used instead to cardiovascular sphere. It is the precursor of prostaglandin E3 (PGE3), anti-inflammatory molecule. It can be used for any inflammatory problem by adjusting production PGE3.
EPA is also omega-3 choice for emotional balance. A dose of 1000 mg / day is almost as effective as Prozac (antidepressant). Moreover, the EPA potentiates the effects of this type of antidepressant (inhibitor of the reuptake of serotonin).
DHA, meanwhile, is generally used for cognitive sphere (brain: memory, attention disorders, etc.) and the retina (the importance of DHA to the macula in the treatment of AMD). However it can also be used in cases of inflammation because DHA is the precursor protectins and resolvins (molecules involved in the resolution of inflammation).
Ethyl esters, phospholipids or triglycerides?
These are the three forms of omega-3 long chain marketed as dietary supplements. They are not equal. One study compared these three forms and was used to assess the bioavailability of each [4], verifying the presence of EPA and DHA in the membrane of cells (red in particular). The omega-3 form of phospholipids have better bioavailability than as triglycerides; ethyl-ester form arriving last.
Where to find omega-3 in the form of phospholipids?
Supplements of EPA and DHA are mostly based on fish oil. Here we find the form "triglyceride". This is due to the form of storage lipids in nature (in plants and animals). Those based on phospholipids may be of different origins:
- Based on egg yolks (DHA2 Dplantes)
- From fish heads (Ergyphosphoryl Nutergia)
- On Krill Oil or Euphausia superba end of zooplankton (Phosphokrill Nutrixéal, Oemine krill)
- To fish eggs (eg DHA Omegartic caviar Nutrixéal)
Krill Oil (NKO quality) and DHA caviar have the advantage of naturally contain astaxanthin, a carotenoid with powerful antioxidant action.
Supplements based phospholipies are generally more expensive than those based on triglycerides but may be more effective.
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