Omega-3: why does it work?
Our brain, in dry weight, is made up of 30% fatty acids, themselves made up of 30% polyunsaturated acids, half of which is omega-3. Our brain is made up of at least 5% omega-3, hence their importance when it comes to our nervous balance. If they all belong to the family of polyunsaturated fatty acids, there are several types: EPA (eicosapentaenoic acid), highly concentrated in krill oil; DHA (docosahexaenoic acid), which is found in certain fish oils (salmon, mackerel, anchovies); ALA (alpha-linolenic acid), provided by linseed oil or even SDA (stearidonic acid), present in hemp oil.
Omega-3s, and in particular EPA, are thought to slow the production of cortisol, the stress hormone. By increasing the level of serotonin, the hormone responsible for regulating mood. A high level of omega-3 in the blood would also induce a higher level of phosphatidylserine, a phospholipid which intervenes to fight against the depressive state and the loss of memory. Studies show that a deficiency lowers the level of dopamine, known to be a chemical messenger of good mood. A deficiency in omega-3 would increase the level of cytokines. However, the more this rate increases, the more the risk of depression worsens.
The opinion of psychiatrist Dr Alain Meunier
By regulating stress, they prevent depression. Because they help maintain a good nervous balance, omega-3s are very interesting in the management of small drops in morale. Better, if they obviously cannot substitute for a treatment during a depression, they could in certain cases prevent its appearance. We know, for example, that a person under stress is six times more likely to develop depression than a person in a normal situation. Hence the importance of regulating this stress, and sufficient intake of omega-3 contributes to it. >> More information on depression in our file.
Omega-3: what are they found in?
-The green vegetables contain omega-3 in the form of ALA in very small amounts. But, to make the most of the effects of these fatty acids, our body must benefit from significant contributions of antioxidants, with which fruits and vegetables are well supplied. Be sure to eat it.
–“Oily” fish (Salmon, tuna) but also algae, crustaceans and molluscs are the foods richest in omega-3 EPA or DHA.
–Rapeseed and linseed oils or even walnuts are well supplied with omega 3 ALA.
–Some eggs, some dairy products and some cuts of meat also contain a good amount. A phenomenon explained by the contribution of flax seeds (themselves very rich in omega-3) in the diet of poultry and cows. To find these products, go to the site www.bleu-blanc-coeur.com or look for the “Blue-White-Heart” logo. This little acronym means that the food comes from animals whose diet has been fortified.
>> To read also: Omega-3: an anti-depression weapon easy to find
Omega-3: what to think about cures from food supplements?
When we are depressed, anxious, stressed, it is better to increase the dose of omega-3 and go to about 3 g per day to benefit from their benefits. However, today, most of us rarely exceed 0.30 g! We are therefore very far from the mark. Another reason to add a line to the list of our resolutions: to adopt more diverse eating habits. A Mediterranean or Cretan type diet (fruits, vegetables, fish and olive oil) would already provide us with around 1 g of omega-3 per day. >> Read also: 5 ways to tame the stress hormone
But it is quite possible, via even more adapted menus, to reach the recommended daily allowances. If you do not succeed, nothing prevents you from making a course of capsules. Just make sure that the concentration of EPA / DHA / ALA supplements is sufficient: it should allow you to absorb 2 g of omega-3 per day. In addition, it is best to take them in the morning. Be careful, however, if you are taking anticoagulant therapy, they may increase the effects.
Also be careful if you are allergic to fish, many supplements sold in pharmacies or health food stores are made from fish oil. And be extra vigilant if you make your choice on the Internet.
The recommended dose
It is advisable to consume 2 g of omega-3 per day.
600 g of fatty fish * = 1,800 mg of omega-3 EPA / DHA
10 g of walnuts = 750 mg of omega-3 ALA
1 C. tablespoons of hemp oil = 2 g of omega-3
1 C. tablespoons of chia seeds = 2 g of omega-3
1 C. tablespoons of flax seeds = 2 g of omega-3
150 g of spinach = 300 mg of omega-3 ALA
1 can of sardines in oil (drained) = 1 g of omega-3 EPA / DHA
1 can of tuna = 1 g of omega-3 EPA / DHA
* Herring, anchovies, tuna, salmon, mackerel
Omega-3: read the labels carefully …
Products labeled “source of omega-3 fatty acids” and “rich in omega-3 fatty acids” are multiplying on the shelves. But beware, they are not all created equal. To prevent manufacturers from misusing these names, strict rules have been defined.
Sources of omega-3 fatty acids should only appear on foods that contain 15% of the recommended nutritional intake of omega-3 for an adult male per 100 g, 100 ml or 100 Cal.
Rich in omega-3 fatty acids should only appear on foods that contain 30% of the recommended nutritional intake of omega-3 for an adult male per 100 g, 100 ml or 100 Cal.
Our selection for good morale
Mine of fatty acids: Fish, linseed and borage oils: the best of poly- and monounsaturated fatty acids, all in the right proportions.Omega 3-6-9, Solgar, € 46.50 for a 2-month treatment (60 softgels). Pharmacies and health food stores.
Complete formula : Omega-3s but also amino acids, magnesium and group B vitamins, the ideal cocktail for nervous balance. Equoïa, Ponroy, € 17.90 for a one-month treatment (60 tablets). Health food stores and www.ponroy.com
Tasteless and odorless : An exclusive concept makes it possible to optimally encapsulate wild fish oils composed of more than 90% omega-3. OM3 Emotion, Isodisnatura, € 18.99 for a 15-day treatment (45 capsules). Pharmacies and drugstores.