Définition
Omega-3 fatty acids are essential polyunsaturated fats that the body cannot synthesize. EPA and DHA — the long-chain forms found in fatty fish — are directly anti-inflammatory, reduce triglycerides, support brain health, and are incorporated into cell membranes throughout the body.
There are three primary dietary omega-3 fatty acids: ALA (alpha-linolenic acid, from plant sources like flaxseed and walnuts), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). EPA and DHA are the biologically active forms. ALA must be converted to EPA and DHA in the body, but conversion efficiency is low (1–10% at best). For clinical benefit, direct EPA/DHA intake from fatty fish or supplements is most effective.
EPA and DHA are incorporated into phospholipid cell membranes throughout the body, where they influence membrane fluidity, receptor function, and the balance between pro- and anti-inflammatory eicosanoid production. EPA is the precursor to the E-series resolvins and protectins — lipid mediators that actively resolve inflammation (not merely suppress it). DHA is highly concentrated in brain tissue and the retina, supporting neurological function and cognitive longevity.
The omega-6:omega-3 ratio in the Western diet has shifted dramatically over the past century, from approximately 4:1 to 15–20:1, driven by the widespread use of refined vegetable oils high in linoleic acid (soybean, sunflower, corn oil). This imbalance is considered a primary driver of the chronic inflammatory state that characterizes modern metabolic dysfunction.
For women specifically: a higher omega-3 index (EPA+DHA as a percentage of red blood cell membrane fatty acids, optimal above 8%) is associated with slower biological aging on epigenetic clocks, lower hot flash severity, reduced depression risk, and better cognitive aging outcomes. A practical target is 2–3g combined EPA+DHA daily, with an EPA:DHA ratio around 2:1 for general anti-inflammatory use.
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