Did you know that omega-3s are vital for the health of bones, mood, heart, and for supporting healthy skin? In our Toronto IV Lounge, many of our discussions surround nutrition, and it’s not uncommon for us to mention omega-3 fatty acids!

Omega-3s are a type of polyunsaturated fat (PUFA), which is an unsaturated fat from plant- and animal-based foods. Their beneficial effects on the human body have been touted by the Archives of Biochemistry and Biophysics as the “building blocks of the brain”. 

The two types of PUFAs include omega-3s and omega-6 fatty acids, and they have different chemical structures. For this article, we focus on key facts about omega-3 fatty acids and boosting your intake. (And if you find yourself relating to this article, don’t worry, we’ll tell you how to reach us!) 

Omega-3 facts to know about

1. 1. When you hear about ‘good fats’, this usually refers to omega-3 fatty acids. As essential nutrients for the human body, omega-3s can only be consumed through food or supplements. Your body cannot produce this nutrient. 
   2. There are four types of omega-3s: eicosapentaenoic Acid (EPA), alpha-linolenic Acid (ALA), docosahexaenoic acid (DHA), and eicosatetraenoic acid (ETA). Note: ALA tends to be mistaken for alpha lipoic acid. 
   3. Omega-3s foster the body’s cellular functioning and help cells communicate with each other. They can also cut down triglyceride levels. Excessive triglycerides can boost your chances of a stroke or cardiovascular disease. Omega-3s also help manage blood pressure regulation, while upping HDL cholesterol. 
   4. The brain and eyes contain concentrated amounts of this fatty acid, so the nutrient is crucial for a child’s physical development and brain function. If you have ample amounts of omega-3s and you’re breastfeeding, breast milk is a source of omega-3s for a nursing baby. If a baby is on formula, it’s recommended to use one that’s DHA fortified. 
   5. The nutrient can impact sperm health. DHA helps optimize sperm cell membranes, especially for improving motility. One review from the Journal of Dietary Supplements emphasized how it was shown that “…supplementing infertile men with omega-3 fatty acids resulted in a significant improvement in sperm motility and concentration of DHA in seminal plasma.”
   6. Omega-3s have anti-inflammatory functions, as they can reduce the number of molecules that come with inflammation (i.e. cytokines). This unique link between omega-3 intake and lowered inflammation has been demonstrated in studies.   
   7. Anxious? Get your omega-3 levels tested, as studies have shown that lacking this can contribute to anxiety. In fact, one JAMA Network Open article pointed out that anxiety disorders have been linked to omega-3 deficiencies. 
   8. If you have skin health goals, this supplement could promote anti-aging effects! The omega-3s DHA and EPA have been shown to reduce natural oil production, which can contribute to a smooth, youthful appearance. 
   9. Your dietary intake of omega-3s can influence brain health, especially as we head into the golden years. “Alzheimer disease, dementia, and cognitive function are improved by omega-3 fatty acids’ ability to maintain cell membranes of neural tissues because DHA is an essential component of the brain’s phospholipid membranes,” confirms StatPearls. 
   10. The levels of omega-3s differ in each type of fish. Salmon, trout, and sardines hold ideal amounts of the nutrient. You can also eat mackerel for your omega-3s, but if you’re pregnant or breastfeeding, this shouldn’t be consumed due to potentially high mercury content. 

How to supplement with omega-3s

Did you know that you can slash future heart issues by eating cold water fish  (4 ounces) twice a week? Scientists posit that this may be due to the levels of omega-3s. But eating fish is not the only way to boost this nutrient! We explain below: 

• • Food with omega-3 fatty acids: Along with fish, omega-3s are available from plant-based foods, such as hemp hearts, flax seeds, chia seeds, walnuts, soybeans and edamame. Some of these key ingredients can be sprinkled onto a fresh salad, yogurt, or grinded up into a smoothie. (Fun fact: spinach and brussels sprouts also contain omegas!) You can also purchase omega-3 fortified foods, such as eggs and milk. 
  • Supplementation: Oral supplementation is available as liquid and capsules. Also, consider keeping nutrient synergy top of mind – this is when you combine key nutrients to promote additional beneficial effects. One research article highlighted that when omega-3s were taken with B vitamins during a study, this led to memory and learning upgrades in those with mild cognitive impairment. B vitamins can be taken orally, and some of them (i.e. vitamin B1) can be blended into intravenous drips in our IV Lounge; B12 injection therapy may also be prescribed by our clinicians. 

Note: Please discuss omega-3 fatty acids with a functional health provider before taking new supplements. This is especially imperative for patients with malabsorption due to a chronic illness (i.e. Crohn’s).

When necessary, our IV therapy practitioners can prescribe vitamin drips for your needs, especially for supporting nutrient synergy, energy production, and cellular health. Though IV therapy drips have been touted as ‘quick fixes’ for a health condition, this is a misconception. An IV vitamin drip should be combined with regular oral supplementation, a healthy quality of life and other functional therapies for fostering health improvements. 

Suggested reading: Top 5 Anti-Inflammatory Nutrients for Your Next Drip IV Therapy in Toronto

Applying functional medicine and IV therapy treatments in Toronto

Customized therapies can potentially lead to positive health outcomes – after all, a treatment plan is modified for your biology only! At the Toronto Functional Medicine Centre, we adhere to this notion with our integrative, individualized approach to wellness. Our clinicians aim to tackle the source of your chief health concerns by adapting a wide range of functional medicine therapies, including conventional and naturopathic medicine, Traditional Chinese Medicine, nutrient injection treatments, and intravenous therapy (also called IV nutrient therapy), among others. 

IV therapy drips are administered in our in-house IV Lounge, where patients can sit back, reflect on their health needs, and enjoy a nourishing IV drip. Each IV drip is tailored with a unique therapeutic dose of nutrients – this dosage is arranged with the principles of functional medicine in mind, which is how we tend to your individuality. Our IV Lounge menu contains plenty of key ingredients for optimal function, including vitamin C, glutathione, trace minerals, a medley of amino acids with glutamic acid, and other key nutrients. 

Patient education is key to health improvements, and we’re eager to make your clinical experience comfortable for you. Please contact us if you have queries about our IV therapy drips – when intravenous infusion drips are added to a regime of healthy living and other therapies, they can potentially help improve cellular functions, vitality, immune health, and muscle function. 

Fight brain fog and boost energy levels and collagen production naturally – we believe in your potential for optimal functioning! Simply call us for IV therapy in the Toronto Functional Medicine Centre, and we’ll get your first session booked. 

Disclaimer: The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. You should always consult with a health care practitioner before relying on any information in this article or on this website. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of information you have read from the Toronto Functional Medicine Centre website or other affiliate media. 

References

Esmaeili, V., Shahverdi, A. H., Moghadasian, M. H., & Alizadeh, A. R. (2015). Dietary fatty acids affect semen quality: A review. Andrology, 3(3), 450-461. https://doi.org/10.1111/andr.12024

Falsig AL, Gleerup CS, Knudsen UB. The influence of omega-3 fatty acids on semen quality markers: a systematic PRISMA review. Andrology. 2019 Nov;7(6):794-803. doi: 10.1111/andr.12649. Epub 2019 May 22. PMID: 31116515.

Hosseini B, Nourmohamadi M, Hajipour S, Taghizadeh M, Asemi Z, Keshavarz SA, Jafarnejad S. The Effect of Omega-3 Fatty Acids, EPA, and/or DHA on Male Infertility: A Systematic Review and Meta-analysis. J Diet Suppl. 2019;16(2):245-256. doi: 10.1080/19390211.2018.1431753. Epub 2018 Feb 16. PMID: 29451828.

Jensen TK, Priskorn L, Holmboe SA, Nassan FL, Andersson AM, Dalgård C, Petersen JH, Chavarro JE, Jørgensen N. Associations of Fish Oil Supplement Use With Testicular Function in Young Men. JAMA Netw Open. 2020 Jan 3;3(1):e1919462. doi: 10.1001/jamanetworkopen.2019.19462. PMID: 31951274; PMCID: PMC6991322.

Krupa KN, Fritz K, Parmar M. Omega-3 Fatty Acids. [Updated 2024 Feb 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK564314/

Lafuente M, Rodríguez González-Herrero ME, Romeo Villadóniga S, Domingo JC. Antioxidant Activity and Neuroprotective Role of Docosahexaenoic Acid (DHA) Supplementation in Eye Diseases That Can Lead to Blindness: A Narrative Review. Antioxidants (Basel). 2021 Mar 5;10(3):386. doi: 10.3390/antiox10030386. PMID: 33807538; PMCID: PMC8000043.

McCusker, M. M., & Grant-Kels, J. M. (2010). Healing fats of the skin: The structural and immunologic roles of the ω-6 and ω-3 fatty acids. Clinics in Dermatology, 28(4), 440-451. https://doi.org/10.1016/j.clindermatol.2010.03.020

“Oulhaj, Abderrahim et al. ‘Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment’. 1 Jan. 2016 : 547 – 557.

Omega-3 Fatty Acids” from the Cleveland Clinic, viewed on September 27, 2024. 

Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016 Mar 2;8(3):128. doi: 10.3390/nu8030128. PMID: 26950145; PMCID: PMC4808858.

Stachowicz K. The role of polyunsaturated fatty acids in neuronal signaling in depression and cognitive processes. Arch Biochem Biophys. 2023 Mar 15;737:109555. doi: 10.1016/j.abb.2023.109555. Epub 2023 Feb 25. PMID: 36842491.

Su KP, Tseng PT, Lin PY, Okubo R, Chen TY, Chen YW, Matsuoka YJ. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis. JAMA Netw Open. 2018 Sep 7;1(5):e182327. doi: 10.1001/jamanetworkopen.2018.2327. PMID: 30646157; PMCID: PMC6324500.

Tai EK, Wang XB, Chen ZY. An update on adding docosahexaenoic acid (DHA) and arachidonic acid (AA) to baby formula. Food Funct. 2013 Dec;4(12):1767-75. doi: 10.1039/c3fo60298b. Epub 2013 Oct 22. PMID: 24150114.

Townsend, J. R., Kirby, T. O., Sapp, P. A., Gonzalez, A. M., Marshall, T. M., & Esposito, R. (2023). Nutrient synergy: Definition, evidence, and future directions. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1279925