Omega-3's
6 Truths
1. Omega-3 products don't contain omega-3s?
2. Should I eat rTG omega-3s?
3. Can the same omega-3 ingredients have different functionality?
4. Do I have to take a fixed ratio of EPA and DHA?
5. Are Animal Omega-3s Dangerous?
6. Is there synergy when taken with vitamin D?
1. Omega-3 products don't contain omega-3s?
YES. That is right.
All omega-3 products contain functional ingredients called "fats and fats with EPA and DHA."
If you take a closer look at the functional ingredient names on the Omega-3 products on the market, you'll see that they say "Fats and fats with EPA and DHA" instead of "Omega-3." This is because omega-3 is a type of unsaturated fatty acid, not the name of the source.
Therefore, the Ministry of Food and Drug Safety has recognized the functionality of the ingredient based on the content of EPA and DHA, two components that belong to omega-3s. To be more specific, if the sum of EPA and DHA content in a product is more than 500mg, it is recognized as a dietary supplement.
In other words, you can think of the omega-3 products that we see as dietary supplements that contain EPA and DHA.
2. Should I eat rTG omega-3s?
No.
It is true that the rTG type has a higher content/purity than the TG type. However, there is no difference in functionality, so it is recommended to choose according to your preference.
TG (Triglyceride) is extracted by heating fish to a high temperature, and it is highly bioavailable because it is an omega-3 that has not undergone a purification process. However, if we look at the molecular structure, glycerol is a component of one unsaturated fatty acid (EPA+DHA) and two saturated fatty acids. In other words, only 1 out of 3 legs is the ingredient I want. Therefore, the unsaturated fatty acid (EPA+DHA) content/purity of TG-type omega-3 products is relatively low.
The rTG (Re-esterified triglyceride) form is a form of so-called third-generation omega-3 that has been refined to compensate for the shortcomings of TG-type omega-3s. In the TG type, which is a natural structure, two saturated fatty acids attached to glycerol are replaced by two unsaturated fatty acids. In other words, all 3 out of 3 legs are composed of the ingredients I want, so the content/purity is higher than that of the TG type. In addition, because it is very similar to the natural structure in that it contains three fatty acids, the rTG type is also highly bioavailable. However, one drawback of rTG omega-3s is that the cost of the raw material is somewhat higher than that of previous generations.
3. Can the same omega-3 ingredient have different functionality?
YES. That is right.
Depending on the content of raw materials, the recognized functionality may vary.
The Ministry of Food and Drug Safety defines the functionality of omega-3-containing products according to the sum of their EPA and DHA content as follows:
(a) May help improve neutral lipids and blood circulation in the blood: 0.5~2 g as the sum of EPA and DHA
(B) May help improve memory: 0.9~2 g as the sum of EPA and DHA
(c) May improve dry eyes and help eye health: 0.6~1 g as the sum of EPA and DHA
So, a product with more than 900 mg of EPA and DHA per daily serving would be considered to be "memory-better," while a product with 600 mg would not.
4. Do you have to take EPA and DHA in a certain ratio?
No.
At the moment, it is a difficult question to draw conclusions about.
First of all, both components are distributed in the human brain and nervous tissue, and have in common such as improving triglyceride levels [source] and activating anti-inflammatory genes [source]. For a closer look, EPA is an abbreviation for eicosapentaenoic acid, which has been shown to inhibit platelet aggregation. Therefore, it is used not only as an ingredient in health functional foods, but also as a treatment for diseases such as obstructive arteriosclerosis and antihyperlipidemia. DHA is short for docosahexaenoic acid, which plays a very important role in brain function. This is because it increases the fluidity of brain cell membranes, facilitating the movement of neurotransmitters. [source]
The reason why it is difficult to determine the ratio of EPA to DHA is that the appropriate ratio can vary depending on the individual and the purpose for which they are consumed. One study found that higher levels of DHA significantly reduced apoptosis in human neuroblasts, while higher levels of EPA inhibited TNF-α, which exacerbates rheumatoid arthritis, a type of autoimmune disease. [source]
As such, both ingredients have enough benefits to be pointless to choose between right and poor, or to stick to a certain percentage.
5.
Are Animal Omega-3s Dangerous?
No.
While plant-based omega-3s are relatively safe from the risk of heavy metal buildup, this does not mean that animal-based omega-3s are dangerous.
The Ministry of Food and Drug Safety defines omega-3 as edible fish, algae, and saltwater seals (Pagophilus groenlandicus). Therefore, plant-based omega-3 products on the market are made from microalgae, while animal omega-3 products are mainly derived from fish.
Since microalgae are at the bottom of the food chain in marine ecosystems, it can be assumed that plant-based sources have a relatively low degree of accumulation of heavy metals compared to animal-based sources. However, all ingredients of health functional foods can be used only after thorough verification of risk factors such as residual solvents, heavy metals, and E. coli, so animal-derived ingredients can also be safely consumed.
6.
Is there synergy when taken with vitamin D?
YES. That is right.
This is because vitamin D is a fat-soluble vitamin.
In today's world, vitamin D is one of the most susceptible nutrients. Therefore, it must be supplemented appropriately through food. Vitamin D is a vitamin that dissolves in fat rather than water, so it must be taken with fat to increase absorption efficiency. Therefore, combining omega-3 products with vitamin D is advantageous in terms of both efficiency and convenience.
On the other hand, both omega-3s and vitamin D have a role in brain function, and a 2020 study showed that increased levels of omega-3 and vitamin D in the body could improve serotonin levels and function in the brain. [source]
Fact-checking results
1. Omega-3 products don't contain omega-3s? YES
2. Should I eat rTG omega-3s? NO
3. Can the same omega-3 ingredients have different functionality? YES
4. Do I have to take a fixed ratio of EPA and DHA? NO
5. Are Animal Omega-3s Dangerous? NO
6. Is there synergy when taken with vitamin D? YES
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