Omega-3 and omega-6 are the common names of the n-3 and n-6 groups, the two separate arms of the unsaturated fatty acids. Türkiye Beslenme Rehberi (TÜBER), Türkiye's national dietary guideline, notes the ratio of the two as well: for the n-3 to n-6 intake ratio, values between 1/4 and 1/10 are recommended in various countries. The word balance comes from here; the matter is the ratio of the two groups to each other as much as their separate amounts.
Why does it have to be taken in with the diet?
The human body can produce a great many fatty acids itself, but it cannot produce omega-3 fatty acids. That is why the guideline states that omega-3 has to be taken in with the diet. The essential fatty acids in the same group, that is the ones the body cannot make itself, stand as a separate item in the nutrition plan.
The amount targets are given in two languages. As a percentage of energy, in total fat intake 4 percent of energy should be supplied from n-6, that is linoleic acid, and 0.5 percent from n-3, that is alpha linolenic acid. In grams, 5 grams a day is recommended for n-6 in women and 6.4 grams in men.
The difference between ALA, EPA and DHA
The guideline divides the most basic omega-3 fatty acids into three: alpha linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. They are known for short as ALA, EPA and DHA, and their sources are different. Fish oils are usually obtained from cold sea fish such as salmon, tuna, mackerel and sardine. While EPA and DHA are usually found in fish and seafood, ALA is found in flaxseed, chia seed, soybean oil, canola oil and walnut.
The relation between them is one-way and it is not complete. ALA can be converted in the body into the EPA and DHA fatty acids, but in the guideline's words the amount of this conversion can remain insufficient; EPA and DHA cannot be produced directly by the body. So consuming foods that contain only ALA may not be enough to meet the omega-3 need.
How much fish?
The guideline gives two separate measures. For healthy eating, eating oily fish at least twice a week is recommended; in unfried and safe fish the measure is 1-2 portions a week. The amount given for lowering the risk of heart disease is one to two portions a week, that is 150-300 grams of cooked fish.
The measured consumption is clearly below this target. According to the data the guideline reports, in women and men aged 15 and over the frequency of eating fish 2-3 times a week is below 10 percent. So the gap between the recommendation and the reality shows here with a number.
Where do supplements stand?
In situations where consuming fish and seafood is not possible, the guideline states that food supplements containing omega-3 can be preferred, and asks that care be taken that EPA and DHA are in their contents. Algae oils contain only DHA, and flaxseed oil only ALA.
There is a warning here and it is not skipped: omega-3 supplements can interact with blood thinning medicines. Whether the use of fish oil is safe in people with an allergy to seafood is not clear.
Why does fish come forward this much?
Fish and seafood take a place in the meat group because of their rich protein content, and in terms of protein amount no great difference is seen between fish types. Against this their fat amounts differ; that is why the energy values of oily fish are higher than those of lean fish.
The guideline counts what fish carries alongside as well: from the water-soluble B group vitamins thiamine, riboflavin, niacin, B6 and B12, and the fat-soluble vitamins A and D. Minerals such as iodine and selenium, while found in very small amounts in most other foods, are plentiful in fish and seafood.
In pregnancy and breastfeeding an additional criterion comes into play in choosing fish: choosing fish whose EPA and DHA content is high and whose mercury content is lowest is recommended. The fish the guideline counts are salmon, herring and trout.
Where does it turn into a mistake?
The first mistake is counting walnut or flaxseed as the full equivalent of fish; the conversion between ALA and EPA-DHA is limited. The second mistake is removing n-6 sources altogether in order to hit the ratio; linoleic acid is an essential fatty acid too and it has its own target.
For someone who is considering an omega-3 supplement and uses regular medication, this article is not a sufficient basis. This content has been prepared to support general nutrition literacy; it does not take the place of medical diagnosis or treatment and does not carry the character of personal nutrition advice. A personalized plan is prepared only by a qualified dietitian; if there is pregnancy, chronic illness, regular medication use, child nutrition or a clinical condition, supervision by a doctor and a dietitian is required before starting a plan.