Are Omega-3 Fatty Acids Beneficial for Your Health?

Proven effects, others yet to be demonstrated

Known as “polyunsaturated” due to their molecular characteristics, omega-3 and omega-6 fatty acids are considered healthy fats (in contrast to the “saturated” fats found in butter and processed meats, the excessive consumption of which increases cardiovascular risk). Nutritionists are in unanimous agreement: we are no longer consuming enough omega-3, primarily because livestock feed is now too high in omega-6. On average, we absorb one omega-3 for every fifteen omega-6, whereas the ideal ratio is set at one to five. Maintaining a proper omega-3/omega-6 ratio is essential, as these two fatty acids perform opposing physiological functions. An excess of omega-6 can prevent omega-3 from performing its protective role within the cardiovascular system and can trigger inflammatory diseases.

PROTECTING THE HEART AND ARTERIES

This protective effect has been demonstrated since the 1970s—to the extent that in France, fish oil capsules (a source of omega-3) used to reduce the risk of recurrence in heart attack survivors are reimbursed by Social Security. This is because omega-3 fatty acids are a component of cell membranes, providing them with a flexibility that improves red blood cell circulation within the arteries. They decrease platelet aggregation, opposing the formation of blood clots, and reduce blood triglyceride levels, which are cardiovascular risk factors. Finally, they protect against heart attacks by reducing cardiac arrhythmias and are essential for the synthesis of prostaglandins, which are involved in anti-inflammatory processes. However, since omega-6 fatty acids are pro-inflammatory, maintaining a balanced ratio between the two is crucial. Furthermore, omega-3s are essential for proper brain function. Michel Eazdunski, Director of the Institute of Molecular and Cellular Pharmacology at the CNRS, has observed an 80% reduction in neuronal damage caused by cardiac arrest or epilepsy in mice consuming omega-3.

A HEALTHY DIET IS ENOUGH

Jean-Marie Bourre, a specialist in brain chemistry and author of *La vérité sur les oméga 5*, even emphasizes that “consuming oily fish twice a week reduces the risk of developing Alzheimer’s disease by at least 31%.” Indeed, an omega-3 deficiency affects enzymes involved in nerve impulse conduction and energy production in the brain. These fatty acids also regulate cellular communication, particularly between neurons. They may even influence genome expression via receptors present on DNA, though the health implications of this are not yet fully understood. Studies are also attempting to elucidate their protective role against osteoporosis and cancer. What about their antidepressant and anti-“baby blues” effects, as advocated by psychiatrist David Servan-Schreiber in his book *Guérir*? Studies remain contradictory, and researchers lack sufficient data to state definitively that these fatty acids regulate mood and stress. Regardless, if we must increase our daily omega-3 intake, should we rush to buy supplements (approximately forty thousand boxes are sold each month in France)? A healthy, varied, and balanced diet normally meets our needs and avoids the risk of overdose—unlike the overconsumption of capsules (the dose recommended by health authorities is approximately 2g/day), which can disrupt blood clotting.