Begin bij de basis, begin bij je cellen
Alle cellen in je lichaam worden omgeven door een celmembraan, een dun vliesje dat als het goed is voedingsstoffen binnenlaat in de cel en afvalstoffen naar buiten werkt.
Om dat goed te kunnen doen moet het celmembraam geladen zijn met omega 3- en omega 6-vetzuren. Dit zijn essentiële vetzuren, wat betekent dat je lichaam ze niet zelf kan maken, maar dat je ze moet eten.
Omega 3 zit vooral in vis en zeevruchten en een beetje in walnoten, chiazaad, lijnzaad en hennepzaad. Omega 6 krijg je binnen via bijvoorbeeld zonnebloemolie, vegan boter, kant-en-klaarproducten en kaas. Voor de meeste mensen geldt dat ze te weinig omega 3 binnenkrijgen, en juist teveel omega 6.
Als je deze vetzuren niet in de juiste verhouding eet en vervolgens ook opneemt kunnen je celwanden te hard worden en hun functie van opnemen en afvoeren niet goed doen. Dan kun je trouw je supplementen slikken, gezond eten en detoxen, maar dat heeft dan natuurlijk veel minder effect. Daarom zien we een goede omega 3-balans als één van de hoekstenen van een optimale gezondheid.
Als je te weinig omega 3 en omega 6 binnenkrijgt kunnen je celwanden te hard worden en hun functie van opnemen en afvoeren niet goed uitvoeren. Dan kun je trouw je supplementen slikken, gezond eten en detoxen, maar dat heeft dan natuurlijk veel minder effect. Daarom zien we een goede omega 3-index als één van de hoekstenen van een optimale gezondheid.
De meeste mensen hebben een tekort aan omega 3
In Nederland ligt de gemiddelde omega 3-index – dat is het percentage van de omega 3-vetzuren EPA en DHA in je bloed – tussen de 3,6 en 4,2%. De sweet spot voor optimale gezondheid is echter een omega 3-index tussen de 8 en 12%.
Oók als je superfoods neemt, 2 keer per week vis eet en een visoliesupplement gebruikt kan je omega 3-index te laag zijn. Dat komt doordat de meeste omega 3-pillen te laag gedoseerd zijn en omega 3-vetzuren snel kapot gaan bij het bereiden van vis.
Bij vegetariërs en met name veganisten wordt over het algemeen een 30-50% lagere EPA- en DHA-status gevonden dan bij vleeseters. Dat komt doordat plantaardige omega 3 (ALA) vaak zeer inefficiënt omgezet wordt in de voor je lichaam bruikbare EPA en DHA.
Waarom is omega 3 zo belangrijk?
- Omega 3 beschermt je hart en bloedvaten
- Omega 3 is goed voor je hersenen en ogen
- Omega 3 is belangrijk voor de ontwikkeling van hersenen en ogen van foetussen en baby's*
Daarnaast dragen goede omega 3-waarden bij aan de gezondheid van je huid, een optimale werking van je immuunsysteem en bescherming tegen chronische ontstekingen.
Waar kan je last van hebben bij een tekort?
- huidklachten zoals psoriasis, eczeem, schilfers rond je neus en/of acne
- droge ogen, droog haar en/of een droge, ruwe huid
- hormonale klachten als menstruatiepijn, PMS, last van de overgang
- concentratieproblemen
- Depressie
- Hoofdpijn of migraine
- ontstekingen in bijvoorbeeld pezen en/of je mond/gebit
- jicht en gewrichtsklachten
- overgewicht
- hart- en vaatziekten
- diabetes type 2
- hoge bloeddruk
- langzame wondheling
- laag libido
- oogklachten
Het risico op een tekort is in het bijzonder groot als je ooit zwanger bent geweest en/of borstvoeding hebt gegeven.
Ontdek of de Reset bij je past
Wil jij je fit en energiek voelen, je gezondheid serieus nemen en weten wat je kunt doen om je lichaam & geest zo goed mogelijk te ondersteunen?
Gebruik dan deze tool om helder te krijgen hoe je er nu voor staat en waar je aan zou willen werken.
Als je je gegevens achterlaat krijg je van ons een gratis en eerlijk advies en als de Reset toch niet bij je past sturen we je door.
Langer leven met omega 3
Uit een recente wetenschappelijke studie blijkt dat hogere omega 3-waarden in het bloed je levensverwachting met gemiddeld 5 jaar verlengen.
Ter vergelijking: dat is net zoveel gezondheidswinst als stoppen met roken je oplevert. Je snapt: het is niet voor niets dat de omega 3-test een essentieel onderdeel uitmaakt van onze test.
Inzicht krijgen in jouw omega 3-waarden en die zo nodig ophogen is een essentiële én makkelijke stap om je gezondheid een enorme boost te geven.
Weet precies wat je kunt doen om je celgezondheid te vergroten
De Reset bevat een bloedonderzoek waarin je omega 3-balans in kaart wordt gebracht. Dit geeft je duidelijkheid over:
- Je omega 3-index: een hogere index betekent een betere algehele gezondheid
- Het % transvetten in je bloed: die belasten je lever en vergroten de kans op hart- en vaatziekten
- De verhouding tussen omega 3 en omega 6 in je bloed: dit bepaalt je gevoeligheid voor ontstekingen.
- Makkelijke stappen die je kunt nemen om de sweet spot te bereiken
- Op jouw waarden afgestemd voedingsadvies
- Indien nodig een op jouw omega 3-waarden afgestemd supplementadvies, óók als je vegetarisch of vegan eet
*Door de EU toegestane gezondheidsclaims voor omega 3-vetzuren:
- EPA en DHA dragen bij tot de normale werking van het hart bij een dagelijkse inname van 250 mg EPA/DHA
- EPA en DHA dragen bij tot de instandhouding van normale triglyceridengehalten in het bloed bij een dagelijkse inname van 2 gram EPA/DHA
- EPA en DHA dragen bij tot het behoud van de normale bloeddruk bij een dagelijkse inname van 3 gram EPA/DHA
- DHA is goed voor het gezichtsvermogen en ondersteunt de hersenfunctie bij een dagelijkse inname van 250 mg DHA
- DHA inname van de moeder zorgt voor goede ontwikkeling van hersenen en ogen van foetussen en borstgevoede kinderen bij een dagelijkse inname van 250 mg EPA/DHA plus 200 mg DHA
Wetenschappelijke studies over omega 3-vetzuren:
Sioen I, van Lieshout L, Eilander A, et al. Systematic Review on N-3 and N-6 Polyunsaturated Fatty Acid Intake in European Countries in Light of the Current Recommendations – Focus on Specific Population Groups // Annals of Nutrition & Metabolism
Michael I McBurney, Nathan L Tintle, Ramachandran S Vasan, Aleix Sala-Vila, William S Harris. Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort. // The American Journal of Clinical Nutrition
Stark KD, Van Elswyk ME, Roberta Higgins M, Weatherford CA, Salem Jr. N. Global survey of the omega-3 fatty acids, docosahexaenoic acid and eicosapentaenoic acid in the blood stream of healthy adults. // Progress in Lipid Research
Calder PC. Omega-3 Fatty Acids and Inflammatory Processes. // Nutrients
Alex A., Abbott KA, McEvoy M, Schofield PW, Garg ML. Long-chain omega-3 polyunsaturated fatty acids and cognitive decline in non-demented adults: a systematic review and meta-analysis. // Nutrition Reviews
Simopoulos A. The importance of the ratio of omega-6/omega-3 essential fatty acids. // Biomedicine & Pharmacotherapy
Stark KD, Aristizabal Henao JJ, Metherel AH, Pilote L. Translating plasma and whole blood fatty acid compositional data into the sum of eicosapentaenoic and docosahexaenoic acid in erythrocytes // Prostaglandins, Leukotrienes & Essential Fatty Acids
Li ZH, Zhong WF et al. Associations of habitual fish oil supplementation with cardiovascular outcomes and all cause mortality: evidence from a large population based cohort study. // BMJ
Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA. Effect of Omega-3 Dosage on Cardiovascular Outcomes. // Mayo Clinic Proceedings
Costantini L, Molinari R, Farinon B, Merendino N. Impact of Omega-3 Fatty Acids on the Gut Microbiota. // International Journal of Molecular Sciences
Larsen R, Eilertsen KE, Elvevoll EO. Health benefits of marine foods and ingredients. // Biotechnology Advances
Godos J, Castellano S, Galvano F, Grosso G. Linking Omega-3 Fatty Acids and Depression. // Omega Fatty Acids in Brain and Neurological Health
Grosso G, Pajak A, Marventano S, Castellano S, Galvano F, Bucolo C, Drago F, Caraci F. Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. // PLoS One
Sohrabi N, Kashanian M, Seyed Ghafoori S, Kazem Malakouti S. Evaluation of the effect of omega-3 fatty acids in the treatment of premenstrual syndrome: “a pilot trial”. // Complementary Therapies in Medicine
Walker RE et al. Predicting the effects of supplemental EPA and DHA on the omega-3 index. // American Journal of Clinical Nutrition
Abdulrazaq M, Innes JK, Calder PC. Effect of omega-3 polyunsaturated fatty acids on arthritic pain: a systematic review. // Nutrition
Ailhaud G., Massiera F., Weill P., Legrand P., Alessandri J.M. & Guesnet P. Temporal changes in dietary fats: role of n-6 polyunsaturated fatty acids in excessive adipose tissue development and relationship to obesity. // Progress in Lipid Research
Ajith TA. A recent update on the effects of omega-3 fatty acids in Alzheimer’s disease. // Current Clinical Pharmacology
Al-Momen AK. Diminished vitamin B12 levels in patients with severe sickle cell disease. // Alternative Medicine Review
Amminger, G.P.; Schafer, M.R.; Papageorgiou, K.; Klier, C.M.; Cotton, S.M.; Harrigan, S.M.; Mackinnon, A.; McGorry, P.D.; Berger, G.E. Long-chain omega-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial. // Archives of General Psychiatry
Andruchow ND, Konishi K, Shatenstein B, et al. A lower ratio of omega-6 to omega-3 fatty acids predicts better hippocampus-dependent spatial memory and cognitive status in older adults. // Neuropsychology
Arnoldussen IAC, Kiliaan AJ. Impact of DHA on Metabolic Diseases from Womb to Tomb. // Marine Drugs
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Barden AE, Moghaddami M, Mas E, Phillips M, Cleland LG, Mori TA. . alpha-Linolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. // Prostaglandins, Leukotrienes & Essential Fatty Acids
Batlle de J, Sauleda J, Balcells E et al. PAC-COPD Study Group. Association between Ω3 and Ω6 fatty acid intakes and serum inflammatory markers in COPD. // Journal of Nutritional Biochemistry
Bazan NG, Molina MF, Gordon WC. Docosahexaenoic acid signalolipidomics in nutrition: significance in aging, neuroinflammation, macular degeneration, Alzheimer’s, and other neurodegenerative diseases. // Annual Review of Nutrition
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Beydoun MA, Kaufman JS, Sloane PD, Heiss G, Ibrahim J. n-3 Fatty acids, hypertension and risk of cognitive decline among older adults in the Atherosclerosis Risk in Communities (ARIC) study. // Public Health Nutrition
Blachnio-Zabielska, A.U.; Chacinska, M.; Vendelbo, M.H.; Zabielski, P. The Crucial Role of C18-Cer in Fat-Induced Skeletal Muscle Insulin Resistance. // Cellullar Physiology and Biochemistry
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Bondi CO, Taha AY, Tock JL, et al. Adolescent behavior and dopamine availability are uniquely sensitive to dietary omega-3 fatty acid deficiency. // Biological Psychiatry
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Bunea R, El Farrah K, Deutsch L. Evaluation of the Effects of Neptune Krill Oil on the Clinical Course of Hyperlipidemia. // Alternative Medicine Review
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Callaway J, Schwab U, Harvima I et al. Efficacy of dietary hempseed oil in patients with atopic dermatitis. // Journal of Dermatological Treatment
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Carrie I, Clement M, de Javel D, Frances H, Bourre JM. Specific phospholipid fatty acid composition of brain regions in mice. Effects of n-3 polyunsaturated fatty acid deficiency and phospholipid supplementation. // Journal of Lipid Research
Carter JR, Schwartz CE, Yang H et al. Fish oil and neurovascular reactivity to mental stress in humans. // American Journal of Physiology-Regulatory, Integrative and Comparative Physiology
Caudill MA. Pre- and postnatal health: evidence of increased choline needs. // Journal of the American Dietetic Association
Chacińska, Zabielski, Książek, Szałaj, Jarząbek, Kojta, … Błachnio-Zabielska. The Impact of OMEGA-3 Fatty Acids Supplementation on Insulin Resistance and Content of Adipocytokines and Biologically Active Lipids in Adipose Tissue of High-Fat Diet Fed Rats. // Nutrients
Chang CL, Deckelbaum RJ. Omega-3 fatty acids: mechanisms underlying ‘protective effects’ in atherosclerosis. // Current Opinion in Lipidology
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Chilton L, Surette ME, Swan DD, Fonteh AN, Johnson MM, Chilton FH. Metabolism of gammalinolenic acid in human neutrophils. // Journal of Immunology
Chilton, F. H., Rudel, L. L., Parks, J. S., Arm, J. P., & Seeds, M. C. (2008). Mechanisms by which botanical lipids affect inflammatory disorders. // American Journal of Clinical Nutrition
Chiu YH. Karmon AE. Gaskins AJ. Arvizu M. Williams PL. Souter I. Rueda BR. Hauser R. Chavarro JE.; EARTH Study Team. Serum omega-3 fatty acids and treatment outcomes among women undergoing assisted reproduction. // Human Reproduction
Chong EW, Kreis AJ, Wong TY, Simpson JA, Guymer RH. Dietary omega-3 fatty acid and fish intake in the primary prevention of age-related macular degeneration: A systematic review and meta-analysis. // Archives of Ophthalmology
Chong EW, Robman LD, Simpson JA et al. Fat consumption and its association with age-related macular degeneration. // Archives of Ophthalmology
Christen Y. Oxidative stress and Alzheimer disease. // American Journal of Clinical Nutrition
Cole GM, Frautschy SA. DHA may prevent age-related dementia. // Journal of Nutrition
Conquer JA, Holub BJ. Dietary docosahexaenoic acid as a source of eicosapentaenoic acid in vegetarians and omnivores. // Lipids
Cotogni P., Muzio G., Trombetta A., Ranieri V.M., Canuto R.A. Impact of the omega-3 to omega-6 polyunsaturated fatty acid ratio on cytokine release in human alveolar cells. // Journal of Parenteral and Enteral Nutritio
Cunnane SC, Plourde M, Pifferi F et al. Fish, docosahexaenoic acid and Alzheimer’s disease. // Progress in Lipid Research
Daak AA, Ghebremeskel K, Hassan Z et al. Effect of omega-3 (n−3) fatty acid supplementation in patients with sickle cell anemia: randomized, double-blind, placebo-controlled trial. // American Journal of Clinical Nutrition
Daniells S. Harvard meta-analysis supports benefits of algal DHA omega-3. // Nutraingredients US
De Caterina R. n−3 fatty acids in cardiovascular disease. // New England Journal of Medicine
Del Gobbo LC, Imamura F, Aslibekyan S, et al. Omega-3 polyunsaturated fatty acid biomarkers and coronary heart disease: pooling project of 19 cohort studies. // JAMA Internal Medicine
Dessì, Mariarita et al. Atherosclerosis, dyslipidemia, and inflammation: the significant role of polyunsaturated Fatty acids. // ISRN Inflammation
Deutsch L. Evaluation of the effects of Neptune Krill Oil on Chronic Inflammation and Arthritic symptoms. //Journal of the American College of Nutrition
Dinicolantonio JJ, McCarty MF, Chatterjee S, Lavie CJ, O’Keefe JH. A higher dietary ratio of long-chain omega-3 to total omega-6 fatty acids for prevention of COX-2- dependent adenocarcinomas. // Nutrition and Cancer
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Dyall SC, Michael-Titus AT. Neurological benefits of omega-3 fatty acids. // Neuromolecular Medicine
Dyall, SC. Interplay Between n-3 and n-6 Long-Chain Polyunsaturated Fatty Acids and the Endocannabinoid System in Brain Protection and Repair. // Lipid
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Elagizi A, Lavie CJ, Marshall K, DiNicolantonio JJ, O’Keefe JH, Milani R5. Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Health: A Comprehensive Review. // Progress in Cardiovascular Diseases
Elkhouli AM. The efficacy of host response modulation therapy (omega-3 plus low-dose aspirin) as an adjunctive treatment of chronic periodontitis. Journal of Periodontal Research
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Escolano-Margarit MV, Ramos R, Beyer J et al. Prenatal DHA status and neurological outcome in children at age 5.5 years are positively associated. // Journal of Nutrition
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