Omega-3: why does it work?
Our brain, by dry weight, is made up of 30% fatty acids, themselves made up of 30% polyunsaturated acids, half of which are omega-3s. Our brain is made up of at least 5% omega-3, hence their importance when it comes to our nervous balance. Although 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), found in certain fish oils (salmon, mackerel, anchovies); ALA (alpha-linolenic acid), provided by linseed oil or SDA (stearidonic acid), present in hemp oil.
Omega-3, and in particular EPA, would slow down 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 depression and memory loss. Studies show that a deficiency would decrease the level of dopamine, known to be a chemical messenger of the good mood. Omega-3 deficiency would cause cytokine levels to spike. 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 taking care of small drops in morale. Better, if they obviously cannot replace 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 this. >> More information on depression in our file.
Omega-3: what are they found in?
-The green vegetables contain omega-3s 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 intakes of antioxidants, of which fruits and vegetables are well endowed. Be sure to eat it.
–“fatty” fish (Salmontuna) but also algae, crustaceans, molluscs are the foods richest in omega-3 EPA or DHA.
–Rapeseed and linseed oils or walnuts are well endowed with omega 3 ALA.
–some eggs, some dairy products and some cuts of meat also contain a good amount. A phenomenon explained by the intake 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 “Bleu-Blanc-Cœur” logo. This small acronym means that the food comes from animals whose diet has been enriched.
>> To read also: Omega-3: an easy-to-find anti-depression weapon
Omega-3: what about dietary supplement cures?
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, at present, 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: adopt more diversified 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. >> To read also: 5 ways to tame the stress hormone
But it is quite possible, via even more suitable menus, to reach the recommended daily intake. If you can’t do this, nothing prevents you from taking 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 anticoagulants, they can 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 recommended to consume 2 g of omega-3 per day.
600g fatty fish* = 1800mg Omega-3 EPA/DHA
10 g of nuts = 750 mg of Omega-3 ALA
1 C. hemp oil = 2 g of omega-3
1 C. tablespoons chia seeds = 2 g of omega-3
1 C. 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 bearing the words “source of omega-3 fatty acids” and “rich in omega-3 fatty acids” are multiplying on the shelves. But beware, they are not all equal. To prevent manufacturers from using these designations indiscriminately, strict rules have been defined.
Sources of omega-3 fatty acids should only appear on foods that contain 15% of the Recommended Dietary Allowance of Omega-3s for an adult male per 100g, 100ml or 100 Cal.
Rich in omega-3 fatty acids should only appear on foods that contain 30% of the Recommended Dietary Allowance of Omega-3s for an adult male per 100g, 100ml or 100 Cal.
Our selection for good morale
Mine of fatty acids: Fish, flax and borage oils: the best of poly- and mono-unsaturated fatty acids, all in the right proportions.Omega 3-6-9, Solgar, €46.50 for a 2-month cure (60 softgels). Pharmacies and health food stores.
Complete formula : Omega-3 but also amino acids, magnesium and B group vitamins, the ideal cocktail for nervous balance. Equoïa, Ponroy, €17.90 for a month’s treatment (60 tablets). health food stores and www.ponroy.com
No taste or smell : 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 cure (45 capsules). Pharmacies and parapharmacies.