DAFEEPEDIA

Omega-3 Basics & Definitions

Clear definitions of omega-3 fatty acids, their types, functions, and fundamental metabolic relationships.

What is ALA?

ALA (alpha-linolenic acid) is an essential omega-3 fatty acid.

The human body cannot synthesize ALA, so it must come from the diet.

ALA is found mainly in plant sources such as Sacha Inchi, flaxseed, chia, and walnuts.

In the body, ALA is used to maintain normal lipid metabolism and cell membrane structure.
What is EPA?

EPA (eicosapentaenoic acid) is a long-chain omega-3 fatty acid.

EPA is involved in the regulation of inflammation and immune signaling.

The body can produce small amounts of EPA from ALA, although conversion is limited.

Marine sources such as fish and algae contain EPA.
What is DHA?

DHA (docosahexaenoic acid) is a long-chain omega-3 fatty acid.

DHA is a major structural component of the brain, retina, and nervous system.

The body can convert EPA into DHA in small quantities.

DHA is naturally present in fish, algae, and marine oils.
How does ALA convert into EPA and DHA?

ALA is converted into EPA through a series of enzymatic steps.

A smaller portion of EPA can be converted into DHA.

The conversion rate is limited, and efficiency varies between individuals.

EPA and DHA cannot be converted back into ALA.
What is the role of ALA in the body?

ALA contributes to the maintenance of normal blood cholesterol levels.

ALA provides the starting point for long-chain omega-3 synthesis.

ALA supports the integrity and flexibility of cell membranes.

ALA functions as a precursor for molecules involved in inflammation resolution.
How does omega-3 support cholesterol balance?

ALA contributes to the maintenance of normal blood cholesterol levels, according to EFSA.

EPA and DHA support triglyceride regulation.

Omega-3 fatty acids help maintain healthy lipid metabolism.
How does omega-3 influence inflammation?

EPA produces eicosanoids that help regulate inflammatory responses.

DHA forms resolvins and protectins involved in inflammation resolution.

ALA supports the omega-3 pathway by providing precursor molecules.
What is the daily recommended intake of omega-3?

General recommendations suggest 2 g of ALA per day for adults.

This amount supports normal lipid metabolism and provides precursor material for EPA and DHA synthesis.

Exact needs vary by diet, age, and health status.
What is the difference between plant omega-3 and marine omega-3?

Plant omega-3 provides ALA, an essential fatty acid.

Marine omega-3 provides EPA and DHA in their long-chain forms.

The body can convert ALA into EPA and DHA at limited rates.

Both types contribute to overall omega-3 status.
Why is ALA essential?

ALA is essential because the human body cannot produce it.

It must be obtained from food.

ALA supports cell membrane function and begins the omega-3 metabolic pathway.
Is fish oil the only source of EPA and DHA?

Fish oil is a common source of EPA and DHA.

Algae oil also provides EPA and DHA.

Plant oils do not contain EPA or DHA but supply ALA which converts into EPA. A smaller portion of EPA converts into DHA.
What are the benefits of plant-based omega-3 sources?

Plant sources provide ALA, dietary fiber, and antioxidants.

ALA contributes to normal cholesterol maintenance.

Plant omega-3 sources are suitable for vegan and vegetarian diets.

They offer a sustainable alternative to marine oils.
What is Sacha Inchi oil?

Sacha Inchi oil is a plant oil extracted from the seeds of Plukenetia volubilis.

It contains approximately 48% omega-3 ALA.

It also provides omega-6 and omega-9 in balanced proportions.

Sacha Inchi oil is rich in vitamin E (tocopherols).
How much ALA is in one spoon of Sacha Inchi oil?

A 5 ml spoon of Sacha Inchi oil provides approximately 2.2 g of ALA.

This meets the daily intake recommended by EFSA.
Can EPA and DHA convert back into ALA?

No.

The conversion pathway is unidirectional: ALA → EPA → DHA.

EPA and DHA cannot reverse-convert to ALA.
What makes Sacha Inchi a sustainable omega-3 source?

Sacha Inchi is a renewable crop grown on perennial vines.

Its cultivation supports agroforestry and biodiversity.

It does not rely on marine ecosystems or fishing pressure.

It provides a plant-based alternative to marine oils.

Health Effects & Physiology

How omega-3s function inside the body, their physiological roles, and their impact on various health processes.

What is the role of ALA in the body?

ALA contributes to the maintenance of normal blood cholesterol levels.

ALA provides the starting point for long-chain omega-3 synthesis.

ALA supports the integrity and flexibility of cell membranes.

ALA functions as a precursor for molecules involved in inflammation resolution.
How does omega-3 support cholesterol balance?

Omega-3 fatty acids contribute to lipid balance in several ways.

ALA:

Contributes to the maintenance of normal blood cholesterol levels (EFSA claim).

Supports healthy lipid metabolism at the cellular level.

EPA and DHA:

Support the regulation of triglyceride levels.

Influence lipid transport and breakdown pathways.

Overall, omega-3 intake helps maintain a balanced cholesterol profile and supports cardiovascular health.
How does omega-3 influence inflammation?

EPA:

Produces eicosanoids that help modulate inflammatory responses.

Competes with omega-6 arachidonic acid for the same enzymes, reducing pro-inflammatory mediators.

DHA:

Forms resolvins and protectins, which are involved in resolving inflammation and supporting tissue repair.

ALA:

Supports the pathway by providing the precursor needed to form EPA and DHA.

Contributes to a balanced omega-3/omega-6 ratio, which influences inflammation signaling.

Omega-3s help promote a balanced immune response without suppressing normal immunity.
What are the benefits of plant-based omega-3 sources?

Benefits:

Supply ALA, which must come from food.

Support normal blood cholesterol levels (through ALA).

Provide antioxidants such as vitamin E in many plant oils.

Contribute to a balanced omega-3/omega-6 intake.

Are suitable for vegetarian and vegan diets.

Offer a sustainable alternative to marine omega-3 sources.

Are less prone to fishy aftertaste or reflux.

Plant omega-3 sources complement the body's overall omega-3 status and support foundational lipid functions.
What are the benefits of plant-based omega-3 sources?

Plant sources provide ALA, dietary fiber, and antioxidants.

ALA contributes to normal cholesterol maintenance.

Plant omega-3 sources are suitable for vegan and vegetarian diets.

They offer a sustainable alternative to marine oils.

Nutrition, Diet & Practical Use

Daily intake, food sources, comparisons, and real-world dosing.

How much ALA is in one spoon of Sacha Inchi oil?

A 5 ml spoon of Sacha Inchi oil provides over 2 grams of ALA.

This amount meets the daily ALA intake recommended by the european food security authority (EFSA).

It also supplies omega-6 and omega-9 in naturally balanced proportions.
Is fish oil the only source of EPA and DHA?

No.

Fish oil is a common source of EPA and DHA, but it is not the only one.

Other sources include:

Algal oil, which provides EPA and DHA directly from microalgae

Krill oil, which contains EPA and DHA bound to phospholipids

Fortified foods that include added EPA or DHA

Plant oils do not contain EPA or DHA; they provide ALA, which can be converted into EPA and DHA in limited amounts.
How to use Sacha Inchi oil in meals?

Sacha Inchi oil can be used as a daily culinary oil in cold preparations.

Recommended uses:

1. added to salads or vinaigrettes

2. drizzled over cooked vegetables (after cooking)

3. mixed into yogurt

4. added to smoothies or shakes

5. poured over oatmeal or porridge

6. used as a bread dip

7. added to soup after serving

* We recommend taking it daily directly from the spoon we provide. 5ml.

Because it is a delicate, cold-pressed oil, it is not recommended for high-heat cooking.
How to take omega-3 daily?

Omega-3 can be taken in several ways depending on the source:

ALA (plant omega-3):

A 5 ml spoon of Sacha Inchi oil provides over 2g of ALA.

It can be consumed directly or added to foods.

ALA supports normal blood cholesterol levels.

EPA and DHA (marine omega-3):

Obtained from fish, algae oil, or supplements.

Typical doses range from 250 mg to 1,000 mg per day depending on needs.

General guidance:

Omega-3 can be taken with or without food.

Liquid oils are absorbed efficiently.

Consistency is more important than timing.

The body converts ALA into EPA and DHA through a natural metabolic pathway:

ALA → EPA: approximately 5–10%

EPA → DHA: approximately 2–5%

EPA and DHA cannot convert back into ALA

These percentages vary between individuals and depend on diet, metabolism, gender, and overall omega-6 intake.

ALA also has direct roles that do not require conversion, including maintaining normal blood cholesterol levels (EFSA claim) and supporting healthy lipid metabolism.

Sustainability & Environmental Impact

The ecological footprint, renewability, and sustainability comparison between plant-based omega-3 and marine sources.

What makes Sacha Inchi a sustainable omega-3 source?

Sacha Inchi is a perennial plant cultivated in the Amazon region and some deforested land in Colombia.

It grows on vines, which require minimal soil disturbance and support agroforestry systems.

The crop can be grown on degraded land, helping restore soil quality.

It requires fewer resources than many oil crops, including low water use and minimal fertilization.

The plant provides continuous yields without replanting, reducing agricultural impact.

Sacha Inchi production supports local communities and small-scale farmers in forest regions.

It offers a renewable, plant-based source of ALA without relying on marine ecosystems.
Is plant omega-3 more sustainable than fish oil?

Plant omega-3 sources, such as Sacha Inchi, generally have a lower environmental footprint than marine omega-3 sources.

Plant cultivation does not impact fish populations or marine biodiversity.

It avoids issues such as overfishing, bycatch, and depletion of marine resources.

Plant-based production typically requires less energy input than fish oil extraction and refining.

Greenhouse gas emissions for plant oils are often lower compared with marine oils.

Plant omega-3 can be grown in controlled, regenerative farming systems, which improves sustainability over time.
What environmental issues are linked to fish oil?

Fish oil production is tied to several environmental challenges:

Overfishing: Many species used for fish oil (anchovies, sardines) are under pressure from high demand.

Bycatch: Harvesting can unintentionally capture non-target species.

Ecosystem imbalance: Removing large volumes of small fish impacts predators and marine food webs.

Carbon footprint: Fishing fleets and processing plants require significant fuel and energy use.

Resource inefficiency: Producing fish oil requires large quantities of raw fish biomass.

Pollution: Fish oil processing can generate waste products that require proper management.

These issues contribute to rising demand for sustainable alternatives.
Why is marine extraction under pressure?

Marine extraction is under pressure due to several global trends:

High global demand for omega-3 supplements increases the need for fish oil.

Declining fish stocks in some regions limit sustainable harvest levels.

Climate change affects fish distribution, reproductive capacity, and biomass.

Regulatory limits restrict catch volumes to protect marine ecosystems.

Competition for fish resources between human consumption, animal feed, and supplement industries.

These combined pressures make plant-based omega-3 sources increasingly important.