What are omega fatty acids?

Omega fatty acids are (polyunsaturated) fats that the human body cannot produce on its own. They are therefore essential through diet or supplementation. They play a fundamental role in the construction of cell membranes, the maintenance of normal fat levels in the blood, and the functioning of the brain and heart.

The omega family: more than omega-3 alone

Omega-3 has attracted the most attention for decades, and for good reason: it is the fatty acid that the average Westerner is most deficient in. But omega fatty acids form a broader family, each with its own role.

Omega-6 is, like omega-3, essential — the body cannot produce it on its own. The problem here is not a deficiency, but an excess. The Western diet contains on average 15 to 20 times more omega-6 than omega-3, mainly due to the widespread use of cheap vegetable oils such as sunflower and corn oil. Omega-3 and omega-6 compete for the same conversion enzymes in the body: when the ratio becomes severely imbalanced, omega-6 displaces the active effect of omega-3. The evolutionary ratio of omega-6 to omega-3 was around 1:1 to 1:4, but in our current diet it can sometimes reach 25:1 — an important reference point when assessing your dietary pattern.

Omega-9 (C18:1; oleic acid, the basis of olive oil) is not essential because the body produces it itself, but it does contribute to the maintenance of normal cholesterol levels in the blood.

Omega-7 (C16:1; palmitoleic acid) is the least well-known member of the family, and as a result no specific health claims have yet been approved for this unsaturated fatty acid. Although omega-7 is increasingly being included in scientific research.

The key message: omega-3 supplementation is most effective when omega-6 intake is consciously reduced at the same time.

What else should you know about omega-3 fatty acids?

There are three main types of omega-3 fatty acids, each with its own function and source:

Omega-3 in food: where can you find it?

The plant-based variant ALA is found in linseed oil, walnuts, chia seeds, hemp seeds, soybeans and green leafy vegetables. The marine variants EPA and DHA are found mainly in:

• Salmon, herring, mackerel, sardines, anchovies and tuna (oily fish, recommended 1x per week)
• Krill and other crustaceans
• Algae oil (suitable for vegetarians and vegans)

Recommended daily intake: minimum 250 mg EPA + DHA per day for normal heart function (EFSA). Do you eat oily fish less than once a week? Then supplementation is advisable.

Approved EU health claims:

• ✔ Blood pressure: DHA and EPA contribute to the maintenance of normal blood pressure.
• ✔ Triglycerides: DHA and EPA contribute to the maintenance of normal triglyceride levels in the blood.
• ✔ Heart: DHA and EPA contribute to the normal function of the heart.
• ✔ Vision: DHA contributes to the maintenance of normal vision, and DHA intake by the mother contributes to the normal development of the vision of the foetus and of infants who are breastfed up to 12 months.
• ✔ Brain: DHA contributes to the maintenance of normal brain function, and DHA consumed by the mother is an important building block for the brain of the foetus and of infants who are breastfed.
• ✔ Cholesterol: Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal cholesterol levels in the blood. This applies to all omega fatty acids.

Krill oil vs. fish oil

Both krill oil and fish oil contain the essential omega-3 fatty acids EPA and DHA, but in a fundamentally different molecular form. This difference affects the absorption, stability and purity of the product, and is greater than it may initially appear.

In fish oil, the fatty acids are bound as triglycerides: three fatty acid chains attached to a single glycerol molecule. Before the body can absorb these fatty acids, the triglycerides must first be fully broken down by digestive enzymes. Fish oil also mixes poorly with water. It floats in large droplets on the stomach contents, which explains the familiar fishy aftertaste and burping.

Krill oil works differently. In krill oil, the fatty acids are bound as phospholipids: one of the three fatty acid chains is replaced by a hydrophilic phosphate group. Phospholipids are precisely the molecules from which the walls of every human cell are built. They are literally native to the body. Because phospholipids are naturally water-friendly, krill oil forms microscopically small droplets in the stomach that mix with the stomach contents. From the small intestine, these droplets are absorbed quickly and directly into the bloodstream, without the intermediate step of full breakdown. The result: virtually no burping, and efficient absorption.

Schematic difference between a phospholipid (krill oil) and a triglyceride (fish oil).

Phospholipids are also inherently more stable than triglycerides, which means krill oil oxidises less quickly than fish oil. In addition, we add an extra layer of protection: our krill oil also contains astaxanthin. As an antioxidant, astaxanthin actively protects the vulnerable omega-3 fatty acids against oxidation, both in the capsule and during digestion.

Krill oil mixes in water into microscopically small droplets (left). Fish oil floats in large droplets on the liquid (right).

The cherry on top: krill oil is clean, sustainable and traceable.

Pressure on fish stocks is increasing as global demand for omega-3 fatty acids grows. Fish populations are being overfished worldwide, and the origin of fish oil is almost always unknown. With krill oil, we know exactly where it comes from and that there is no overfishing. Krill fishing takes place in the clean Antarctic waters and is under the full supervision of the Commission for the Conservation of the Antarctic Marine Living Resources (CCAMLR), an international treaty that regulates the sustainable harvesting of krill. In Area 48 in the Southern Ocean (the only area where krill fishers are permitted to operate), the krill industry is allowed to catch just one percent of the estimated 60 million tonnes of krill.

When should you choose krill oil?

• You do not eat oily fish regularly (at least once a week)
• You want to support the normal function of the heart, brain and vision
• You want omega-3 in a form that suits your body (phospholipids, as also found in cell membranes)
• You experience stomach complaints or burping from fish oil
• You want to benefit from the built-in antioxidant astaxanthin
• You are pregnant and/or breastfeeding and want to support the normal development of the brain and eyes of your foetus or breastfed baby
• Sustainability and purity are high on your list of priorities

What should you watch out for?

Krill oil is generally safe and well tolerated, but there are a number of practical points that you as a user should be aware of.

Questions about krill oil?

Would you like to know more about krill oil or do you have questions about your own situation? Our team of nutrition specialists and therapists is happy to help. Call us on (+31) 070 345 0290 or email info@kalahealth.eu.