In the omega 3 family, there are ALA, EPA and DHA. These 3 acronyms represent different qualities of omega 3 for different uses. Find out what the difference is between omega 3 respectively "Alpha-Linoleic", "eicosapentaenoic acid" and "docosahexaenoic acid".
Omega 3 ALA, alpha-linoleic
Omega 3 ALA is the only omega 3 recognized as essential, meaning that only an external intake such as food or supplementation can provide it to the body. In addition, it is from ALA that EPA and DHA are synthesized. Alpha-linoleic is a polyunsaturated essential fatty acid that promotes good cardiovascular and brain health.
It is found invegetable oilsof flax, chia and perilla and more commonly in rapeseed oil and nuts. According to the French Agency for Food Safety (AFSSA), to have the required daily dose, you should consume 2g per day, or 6 beautiful nuts.
Omega 3 EPA, eicosapentaenoic acid
Eicosapentaenoic acid or EPA is therefore synthesized from omega 3 ALA and is also provided by the diet.
Scientific studies have shown that EPA has beneficial effects in cases of depression and mood disorders. When you want to supplement with omega 3 as part of depression support, make sure the EPA/DHA ration is in favor of EPA.
The anti-inflammatory effects of eicosapentaenoic acid help "feed" brain cells and participate in proper neuronal responsiveness.
In addition, it is important to note that EPA is transformed into Prostaglandins E3 (PGE3) whose anti-inflammatory effects could support the treatment of inflammatory diseases: arthritis, osteoarthritis, chronic inflammations...
EPA is found in fatty cold sea fish. To meet the physiological need, it should be consumed 3 times a week.
Omega 3 DHA, docosahexaenoic acid
Docosahexaenoic acid is of interest to cancer research as highlighted in this article excerpt published on the INSERM website:
"Fatty acids provided by the diet play an important role in cancer cell proliferation: depending on their nature, they can promote or conversely inhibit tumor growth. Thus, epidemiological and clinical data have shown thatDHA, a major fatty acidwithin theomega-3 family, may limit the risk and progression of colorectal cancers. This regulation is based on the anti-inflammatory properties of the molecule, whose functioning Inserm researchers wanted to better describe. " Source https://www.inserm.fr/actualites-et-evenements/actualites/dha-omega-3-interessant-contre-cancer-colon
In addition, the omega 3 DHA participate in the proper flexibility of the cell membrane. They are involved in various cognitive processes including memorization. Also, the role of omega 3 DHA is involved in the quality of vision, by coming to nourish the cells of the retina.
"A nutritional supplement enriched with antioxidants andomega-3 fatty acids effectively protects the rat retina from degeneration. This is what an Inserm* team has just shown by evaluating one of these products sold without a prescription. Most of this work was carried out by Khaoula Ramchani Ben Otman in the framework of her thesis. "Source: https://www.inserm.fr/actualites-et-evenements/actualites/association-antioxydants-et-omega-3-est-benefique-pour-retine
Where to find omega 2 DHA? Like omega 3 EPA, DHA is found in fatty fish from cold seas: salmon, tuna, mackerel...
Omega 3 ALA, EPA and DHA, what to remember?
The omega 3 ALA are essential because they cannot be synthesized by the body contrary to EPA and DHA. Only diet or supplementation can cover physiological needs while the last two are present in the diet and are synthesized from ALA.
If you suffer from depression or mood disorders, a complex of Omega 3 EPA/DHA will be of interest once the EPA ratio is higher.
For cerebral and/or cardiovascular protection, it will be the other way around, with DHA having to predominate.
The main sources of'omega 3 are oilseeds and cold sea fish. It is recommended to consume them every day.
Also, a deficiency of omega 3 in adolescence, risks causing anxiety and depressive disorders in the same adult subject according to a study published on INSERM.