Many individuals may not be obtaining sufficient quantities of a crucial nutrient essential for maintaining optimal health throughout their lives. A leading nutrition expert has now issued clear guidance on how to address this deficiency effectively.
The Essential Nutrient: Omega-3 Fatty Acids
Professor Philip Calder, a distinguished expert in Nutritional Immunology, has emphasised the vital role of omega-3 fatty acids in the human body. He explained that EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two most biologically active forms of omega-3s, serving as key structural components across various bodily systems.
"As a result, they have benefits for our body functions such as visual, brain and heart health, where omega-3s are recognised to support these functions," Professor Calder stated. "We cannot easily produce omega-3 from scratch, so we should try to get them through diet."
Dietary Sources and Government Recommendations
However, the professor noted that only a limited selection of foods provide these essential fatty acids in meaningful amounts. "The main dietary source of EPA and DHA is oily fish such as salmon, mackerel and sardines," he said.
The UK Government officially recommends consuming at least two portions of fish per week, with one portion being oily fish, to ensure adequate intake of EPA and DHA. Professor Calder highlighted that no other common foods contain substantial quantities of these omega-3s, making dietary planning crucial.
The Role of Supplements in Meeting Needs
For those who do not consume enough oily fish, supplements offer a practical solution. Professor Calder clarified: "Fish oil supplements are a good source of EPA and DHA, and can be used for those who do not eat enough oily fish."
He advised that while the timing of eating omega-3-rich foods like oily fish is not critical, it is important to take fish oil supplements with a meal to enhance absorption when needed.
Scientific Evidence and Label Reading
The academic pointed to extensive research supporting the efficacy of omega-3 supplements. "There is a vast amount of research on these omega-3s and most of the human research looking at their effects has been done using supplements, so we know that EPA and DHA from supplements have the recognised benefits," he said.
Professor Calder stressed that the effectiveness of a supplement depends entirely on its EPA and DHA content. "How well a supplement will work is all about how much EPA and DHA is in the supplement - the more, the better. So consumers should read the label and look for how much EPA and DHA there is in each capsule."
Widespread Deficiency and Optimal Levels
Many people remain unaware of how vital omega-3s are for supporting heart, brain, and visual health across all life stages. Scientific evidence indicates that the optimal omega-3 index level, which measures the quantity of omega-3 in the blood, should be 8 per cent.
Alarmingly, the average omega-3 index in the UK is only 5.5 per cent. Professor Calder recommended: "A daily intake of around 1000mg of EPA and DHA daily can support reaching an 8 percent index within 12 weeks or more."
Distinguishing Between Omega-3 Types
The professor also highlighted important distinctions between different sources of omega-3s. He explained that fish-sourced omega-3s provide EPA and DHA, which have "recognised health benefits", whereas plant-based omega-3s may not contain these specific fatty acids and could therefore lack equivalent health benefits.
This clarification underscores the importance of selecting the right type of supplement to achieve desired health outcomes, reinforcing the need for careful label examination by consumers.
