Omega 3 Guide: Facts & Tips for Taking It

Rocka Nutrition - Omega-3 Fatty Acids

In recent times, the role of fats, which alongside proteins are essential nutrients, has often been misunderstood as simply “fattening.” However, an increasing number of studies now demonstrate the health benefits that adequate fat intake provides. In Western diets, unsaturated omega-3 fatty acids are particularly important; these are primarily found in fatty marine fish and seaweed. Since these foods are consumed relatively rarely, omega-3 intake in Germany falls below official recommendations. This article serves as a guide and provides insight into the function, occurrence, intake, and adequate supply of vegan omega-3 fatty acids.

What exactly are omega-3 fatty acids and where are they found?

Omega-3 fatty acids belong to the group of polyunsaturated fatty acids and are essential building blocks for the human body. This means they must be obtained through diet, as the body cannot synthesize them on its own. The direct counterpart to omega-3 fatty acids are the also polyunsaturated omega-6 fatty acids, which are heavily overrepresented in modern diets (e.g., fatty processed foods). The German Nutrition Society recommends a ratio of omega-6 to omega-3 of 5:1 for adolescents and adults. The body needs both fatty acids, ideally in the right balance. However, in the typical German diet, the omega-6 fatty acid proportion is often much higher (20:1), which is why supplementing omega-3 fatty acids through Rocka Nutrition’s omega-3 products Vegan Omega-3 and/or Once A Day can be beneficial, especially in fish-free diets.

The ratio of these two fats is so important because they require the same enzyme for breakdown. Therefore, if omega-6 fatty acids are too high, the body processes too little omega-3 fatty acids. For the human body, three omega-3 fatty acids are primarily relevant: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). The latter is converted by the body into EPA and DHA and is thus considered a precursor to EPA and DHA. Omega-3 fatty acids can have positive effects on many vital processes in the human body, including the following:

• normal visual function (DHA)
• normal development of the child during pregnancy (DHA)
• normal triglyceride levels (blood fat levels) in the blood (EPA and DHA)
• normal blood pressure (EPA and DHA)
• normal heart function (EPA and DHA)

Foods containing omega-3 fatty acids can be divided into animal and plant sources. Fish is the main supplier of the omega-3 fatty acids EPA and DHA. Fish species with the highest omega-3 content per 100 g include herring, salmon, mackerel, and tuna. Another important omega-3 fatty acid is ALA, which is found in high amounts in chia seeds, walnuts, flaxseeds, and their oils. Although ALA can be converted into EPA and DHA, the enzymatic conversion rate is limited to a maximum of 10 to 15% for EPA and about 4% for DHA. How you can still meet your daily omega-3 needs in a vegan way is explained in the next section.

Functions of omega-3 fatty acids in the body – health benefits?

Omega-3 fatty acids have been proven to possess many positive health properties, which also benefit performance and muscle building in (strength) sports, fitness, and bodybuilding. However, these benefits can only fully develop with appropriate dosing. So how much omega-3 fatty acids per day are necessary for muscle building in bodybuilding? An optimal daily intake of 2-3 g omega-3 fatty acids (EPA+DHA) is recommended for the general population. Epidemiological studies have also found indications that increased omega-3 intake is associated with a reduced incidence of chronic diseases. This can partly be attributed to the special importance of omega-3 fatty acids for the circulatory system: adequate omega-3 supply can improve blood flow properties and lower blood pressure by inhibiting blood clotting and improving triglyceride metabolism. Furthermore, omega-3 fatty acids have anti-inflammatory effects and counteract the pro-inflammatory effects of omega-6 fatty acids, which are consumed in excessive amounts in Western diets through foods like cereal products, margarine, and sunflower oil.

Intake of omega-3 fatty acids and general daily omega-3 requirements

The German Nutrition Society recommends a daily intake of 250 mg DHA and EPA through diet, which corresponds to the previous guideline of two fish meals per week. However, current studies suggest that higher amounts of EPA and DHA are advisable. Excessive fish consumption is neither ethically justifiable nor efficient for meeting omega-3 daily needs: this is because fish used for fish oil production cannot synthesize DHA and EPA themselves but obtain these omega-3 fatty acids from algae and accumulate them in their tissues. Therefore, fish oil supplementation is an indirect route that is neither ethically correct nor efficient, especially since potent vegan Rocka omega-3 supplements (Vegan Omega-3, Once A Day) are now available.

Aside from consuming omega-3-rich algae or supplements, meeting the daily omega-3 requirement for EPA and DHA through plant foods is only partially possible. These primarily contain ALA as the omega-3 fatty acid: ALA-rich plant oils, such as flaxseed oil, provide a high amount of the essential fatty acid ALA, but the conversion rate (< 15%) of ALA to EPA and DHA in the human body is limited, making it difficult to meet the daily EPA and DHA needs. You can estimate your omega-3 daily requirement based on your intake of ALA-rich foods using our Omega-3 Index Calculator.

Supplementing with Vegan Omega-3 and/or Once A Day allows you to directly supply the less common omega-3 fatty acids EPA and DHA. Considering the body's own conversion, taking 7 capsules of Rocka Nutrition omega-3 products provides the same amount of EPA and DHA as 100 g of flaxseeds (about 2 g EPA+DHA). The calories from 100 g of flaxseeds, about 500 kcal, correspond to almost 20% of the average daily requirement of 2400 kcal for men and women with a moderate activity level. For walnuts, nearly 300 g would need to be consumed to reach the amount of 2.6 g omega-3 contained in 8 capsules of Rocka Nutrition Vegan Omega 3. This would add about 2000 kcal and approximately 195 g of fat to the daily intake from just one food. Thus, for a smaller woman with a less active lifestyle, this would already cover the daily calorie requirement.

It is also advisable to take omega-3 capsules together with vitamin D and vitamin K, as both vitamins are fat-soluble and are better absorbed by the body when taken with a fat source. The timing of polyunsaturated fatty acid intake is generally secondary. A convenient all-in-one supplement for vitamin K2, D3, and plant-based omega-3 fatty acids is offered by Once A Day.

Fish oil or algae oil? Which omega-3 capsules are the best?

Fatty marine fish accumulate EPA and DHA in their fat tissue through their diet, making them a valuable source of EPA and DHA only because of what they eat. In contrast, EPA- and DHA-rich marine algae, from which fish obtain these omega-3 fatty acids, are also accessible to humans, making algae oil the superior omega-3 supplement from a sustainability and ethical perspective. Rocka Nutrition’s omega-3 fatty acids come from algae oil and provide 2.6 g EPA and DHA with 8 capsules, covering your daily needs and offering benefits for athletes. When choosing a product, high quality should be prioritized to truly gain nutritional benefits from the supplement. How well the body can utilize the positive effects of omega-3 also depends on the form in which the fatty acids are supplied. Intake of triglycerides, as used in Rocka Nutrition’s Vegan Omega-3 and Vegan Once A Day, is particularly advantageous. This is due to their lower susceptibility to oxidation and higher bioavailability compared to the cheaper free fatty acid form. This means Rocka Nutrition’s omega-3 fatty acids in their natural triglyceride form are absorbed more efficiently by the body and the product has a longer shelf life. Another advantage regarding shelf life is that Rocka Nutrition omega-3 products are filled under oxygen exclusion (protective gas atmosphere). Furthermore, the capsule form better protects omega-3 fatty acids from oxidation than if the supplement is taken as an oil. After absorption in the body, before digestion, omega-3 fatty acids could also oxidize, which is why Rocka Nutrition omega-3 products contain antioxidants that protect the omega-3 fatty acids from oxidative breakdown.

Training & Recovery

Omega-3 fatty acids are important for athletes due to high physical demands. Study data suggest that muscle soreness after exercise can be reduced by daily intake of 1.8 - 3 g EPA + DHA via omega-3 capsules . Muscular strain can cause micro-injuries in muscle fibers that trigger inflammatory reactions. A favorable omega-6 to omega-3 ratio can promote recovery after such strain. Therefore, it is advisable for athletes to check and meet their omega-3 needs. Recent findings show that omega-3 fatty acids not only have anti-inflammatory effects but also help resolve existing inflammation. This makes omega-3 very interesting in strength sports. So how many mg of omega-3 per day are beneficial for athletes? To benefit from possible positive effects on recovery, supplementation with 1.8 - 3 g omega-3 can support muscle building. The optimal dosage is provided by Rocka Nutrition’s vegan omega-3 supplements – just 8 capsules, taken before or after training, supply about 2.6 g of plant-based omega-3 fatty acids.

Omega 3: Before or after training?

If your individual omega-3 requirement involves taking multiple capsules per day, there is no need to split the supplementation throughout the day. The capsules can be taken all at once with sufficient liquid. Ideally, omega-3 capsules should be taken before or with a meal to avoid any possible aftertaste from the algae.

What should I avoid when taking omega-3 capsules?

A “fishy” burp can be prevented by taking the capsules with meals. Additionally, the stability of omega-3 fatty acids and thus the product’s shelf life can be extended by storing it in the refrigerator and away from sunlight. Overdosing with more than 4 g per day should be avoided, as high intake of omega-3 fatty acids can slow blood clotting. This effect can lead to increased bruising. Therefore, omega-3 fatty acids should only be taken after consulting a doctor if you are simultaneously taking blood-thinning or anticoagulant medications. However, clinical studies have not found increased bleeding risks at doses of 4 g omega-3 fatty acids per day when taken with blood-thinning medications.