The more I read about omega 3 fatty acids, the more I realize how crucial they are crucial for women’s health at every step of our lives.
This is the stuff that isn’t taught in obgyn residency.
I do have to think back to my college days of the dreaded organic chemistry (seriously dreaded, but all of us that wanted to go to medical school had to take it as a pre-requisite).
Here goes.
Omega 3 fatty acids are a type of polyunsaturated fatty acid (PUFA) as are omega 6. Polyunsaturated fatty acids are in contrast to saturated fatty acids.
The difference comes from their chemical structure: polyunsaturated fatty acids have multiple double bonds making them more flexible and integrating better into the membranes of our cells. Saturated fatty acids do not have these double bonds so have a more solid structure (if you think about butter, it’s a saturated fat: solid at room temperature).
Where do we find omega 3 fatty acids?
Examples of omega 3 fatty acids are:
alpha-linoleic acid (ALA)
docosahexanoic acid (DHA)
eicosapentenoic acid (EPA)
ALA is mainly derived from plant sources.
DHA and EPA are mainly derived from marine sources.
Here is a reference for sources and amounts of omega 3 fatty acids:
Where do we find omega 6 fatty acids?
The most common omega 6 fatty acid is linoleic acid (LA).
If you’ve seen anything about seed oil controversy, it boils down to the omegas.
The ratio of omega 6 to omega 3 fatty acids in the diet should ideally be about 2:1 or 1:1. The typical Western diet is reported anywhere between 10:1 to 20-25:1, meaning we are typically deficient in omega 3 while in a surplus of omega 6.
Why does this matter?
Omega 6 linoleic acid and omega 3 alpha-linoleic acid compete with one another to jump into the cascade of enzyme reactions that eventually create DHA and EPA.
Why does this matter for women specifically?
As it relates to women’s health, this follows us through our entire life. Let’s start at the beginning.
In utero: studies have shown that supplementing pregnant women with DHA + EPA before 21 weeks of pregnancy have shown decreased rates of premature birth; they had longer gestations and higher birth weights
Infancy: DHA was added to infant formulas in the early 2000s, as DHA is accumulated in the brain at the end of pregnancy and first six months of life. This is particularly important for retinal development. Studies have shown improved visual acuity.
Childhood: Some studies have shown decreased risk of childhood allergies, asthma, and sensitivities to allergens (egg and peanut) with maternal supplementation of omega 3 during pregnancy
Reproduction: Omega 3 supplementation was found to improve inflammation, lipid profiles, and glucose homeostasis (sugar regulation) in pregnant mothers with gestational diabetes (diabetes during pregnancy) as well as decreased hyperbilirubinemia (elevated bilirubin) in infants. Elevated bilirubin in infants can cause jaundice, where skin and whites of the eyes can appear yellow. In its most severe form, this can cause brain damage called kernicterus.
Midlife: this applies at any time point, especially since we are seeing higher rates of metabolic syndrome (MetS) in younger people. Metabolic syndrome is a combination of 3 of 5 factors: elevated triglycerides, elevated fasting glucose, low HDL cholesterol, elevated waist circumference, and elevated blood pressure. Higher omega 3 concentration is associated with lower risk of metabolic syndrome.
Observational studies showed a decreased risk of fatal cardiovascular disease with higher levels of circulating omega 3s.
Older adults: lower rates of cognitive decline and Alzheimer’s with increasing fish intake, this may not be as effective for people with a higher genetic predisposition (APOE4 genes)
My take:
We generally cook with olive oil or butter in our house. I grew up in a house using high quality olive oil without ever using other types of oil: vegetable, canola. I don’t think it’s mandatory for everyone to stop consuming seed oils for their omega 6 content, but the standard American diet has really skewed this ratio out of our favor into an environment of inflammation. The other important point about seed oils is the sheer amount of processing it takes to create them.
I like seafood a lot so it’s easy for me to consume the long-chain omega 3 fatty acids (DHA and EPA) and though I haven’t had my levels checked, I wouldn’t expect to have to supplement based on my dietary intake.
Resources:
Some of the information contained in this article is the result of my training, medical knowledge, and personal experience without a specific source to be cited.
This is not medical advice.
https://fjps.springeropen.com/articles/10.1186/s43094-024-00667-5
https://link.springer.com/article/10.1186/s12944-018-0693-9
https://link.springer.com/article/10.1007/s12035-010-8162-0
https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
