The structure of omega-3 fats varies depending on their source

Traditionally, fish was considered the main source of omega-3. But due to environmental problems and the depletion of the oceans, the world is increasingly looking towards alternatives. The main question that biologists were worried about was whether the shape of the packaging of fat molecules affects how the body assimilates them. The answer was yes.

During the experiment, experts decomposed fats from 12 types of algae, 4 types of fish, krill, and popular pharmaceutical dietary supplements into molecules. It turned out that not only the total amount of nutrients is important, but also how they are stored and absorbed.

Microalgae have proven to be the real champions in terms of EPA acid content, but they contain almost no DHA. The uniqueness of algae is that the omega-3 in them is sewn into complex structures (glycolipids), which are part of the cell membranes. This means that they can be digested differently than regular fats.

Fish, on the other hand, contains more DHA than EPA. Moreover, anchovies and sardines are still the most effective and affordable option for the menu. A wake-up call: measurements have shown that modern fish have become less oily than before, which is attributed to climate change and farm feed.

The analysis of commercial capsules revealed a huge difference in structure. Regular fish oil is almost pure triglycerides (just fat), since useful phospholipids are removed from it during the purification process. Krill oil, on the other hand, retains a third of its fats in the form of phospholipids, which is considered a more biologically valuable option. But the trendy seaweed oil turned out to be the most concentrated source of DHA — to get the norm, you need to eat very little of it.

The main result of the work is simple: you cannot equate all sources of omega-3. If you need to maintain cell membranes, algae can be an interesting option. If the goal is to get maximum energy and DHA, algal oil capsules are an excellent choice. And for those who are looking for a balanced and familiar product, small fatty fish remains the gold standard, despite environmental changes.

Now, when choosing a jar of vitamins or planning a dinner, it’s worth remembering: it’s important not only the number of milligrams on the label, but also the origin of the product, as it depends on what form the nutrients will enter your body.