Omega-3 essential fatty acids and stress
Here at myDNAhealth, we are continuing to focus on stress as part of Stress Awareness by looking at why Omega 3 fats should be part of our stress management toolkit.
Omega 3 is an ‘essential’ fatty acid as the body cannot make it, and we must eat it as part of our diet. Once we have consumed omega 3 fats, our body’s biochemistry works to metabolise these building blocks into important compounds for our health, such as hormones, immune regulating compounds and structural components of the brain. As part of good health, it is vital to ensure that we have appropriate and balanced amounts of omega 3 derived fatty acids in the body. Interestingly, this balance is determined by our dietary intake and our genetic capacity to metabolise the essential fatty acids (EFAs).
In humans, omega 3’s are metabolised through a series of reactions that convert the essential fatty acids found in foods such as flaxseeds and walnuts, alpha-linolenic acid (ALA) into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both EPA and DHA have roles in the human brain; DHA is a structural component of our nervous tissue and EPA as neurological messengers. A recent research review notes that increasing DHA levels in stressed participants reduced their perception of that stress and helped balance stress hormones such as cortisol (1).
What can our genes tell us?
A key enzyme in the omega 3 metabolic pathway is delta-5-desaturase (D5D), a rate-limiting step affecting the efficiency of the conversion process of ALA into DHA and EPA. The human FADS1 gene encodes D5D, and those who have slight genetic variations in this gene have been found to have reduced D5D activity (2), which suggests that individually we will require tailored amounts of dietary fats depending on our genetic variants. Indeed, studies of the FADS gene cluster indicate that these genetic variants are associated with changes in omega fatty acid levels found in the body (3).
What does this mean for our health?
EPA and DHA can also be obtained by consumption of oily fish, and therefore, our levels of these in our brain and body are determined by both our genetics and diet. However, evidence shows that only a quarter of the UK population regularly consume oily fish as part of their diet, missing out on these crucial fatty acids (4).
The good news here is that although genes are a fundamental factor in our health outcomes, they are not a health destiny but merely a predisposition. Alongside genetic predispositions, it is crucial to consider diet and lifestyle for the most precise approach to health and wellness. In this case, knowing your inborn ability to convert omega 3, plus taking into account your current dietary habits, can help you establish personalised nutritional strategies designed to optimise your omega 3 intakes.
For overall omega 3 fatty acid to support good brain health, a combination of factors should be considered, such as stress management, moderating alcohol consumption, and reducing saturated fat and sugar intakes.
Optimal Health Test
myDNAhealth’s Optimal Health Test is designed to help you discover how your genes, diet and lifestyle are impacting your Weight, Appetite, Sleep, Stress, Blood Sugar, Saturated Fat Balance, Cholesterol, Omega 3/6 Balance and Vitamin D. You will also discover if you are sensitive to caffeine and lactose and if you are more prone to inflammation. This information will help you build healthier habits for life to reduce disease risk and improve wellness goals.
References:
1. Muscaritoli, M. (2021) ‘The Impact of Nutrients on Mental Health and Well-Being: Insights From the Literature’, Frontiers in nutrition. Frontiers Media S.A., 8, p. 656290. doi: 10.3389/fnut.2021.656290.
2. Warensjö, E. et al. (2009) ‘Associations between estimated fatty acid desaturase activities in serum lipids and adipose tissue in humans: links to obesity and insulin resistance’, Lipids in Health and Disease, 8(1), p. 37. doi: 10.1186/1476-511X-8-37.
3. Schaeffer, L. et al. (2006) ‘Common genetic variants of the FADS1 FADS2 gene cluster and their reconstructed haplotypes are associated with the fatty acid composition in phospholipids.’, Human molecular genetics, 15(11), pp. 1745–56. doi: 10.1093/hmg/ddl117.
4. Derbyshire, E. (2019) ‘Oily Fish and Omega-3s Across the Life Stages: A Focus on Intakes and Future Directions’, Frontiers in nutrition. Frontiers Media S.A., 6, p. 165. doi: 10.3389/fnut.2019.00165.
