The Fat Your Body Is Starving For

For me as a practitioner, omega 3 fatty acids sit firmly in the category of non negotiable nutritional foundations. They are not a trend nutrient, nor a single issue supplement. Omega 3s are structural, regulatory, and signalling molecules that influence almost every system in the body, from cell membrane integrity through to immune balance, metabolic regulation, and neurological function.

At a biological level, omega 3 fatty acids are essential fats, meaning the human body cannot synthesise them in sufficient quantities and they must be obtained from the diet. The three most discussed forms are ALA (alpha linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). While ALA is found in plant foods such as flaxseed, chia, and walnuts, its conversion into EPA and DHA is limited and highly variable. EPA and DHA are the biologically active forms responsible for the majority of therapeutic effects observed in clinical practice and are found in marine sources including oily fish as well as directly from algae, which is the original source of marine omega 3s.

One of the most critical roles of omega 3s is their incorporation into cell membranes. Every cell in the body relies on a fluid, flexible membrane to communicate effectively, transport nutrients, and respond appropriately to signals. DHA in particular is a major structural component of neuronal membranes, the retina, and sperm cells. When omega 3 intake is inadequate, cell membranes become more rigid, impairing receptor function, insulin signalling, neurotransmission, and immune responsiveness. This is not an abstract concept, it translates directly into inflammation, metabolic dysfunction, cognitive decline, and hormonal dysregulation.

Inflammation is where omega 3s are most commonly discussed, but often oversimplified. Omega 3s do not simply reduce inflammation. They actively participate in its resolution. EPA and DHA are precursors to specialised pro resolving mediators such as resolvins, protectins, and maresins. These compounds help the immune system complete the inflammatory response efficiently, clearing damaged tissue and restoring homeostasis rather than remaining locked in a chronic inflammatory state. In practice, this distinction is crucial. Many chronic conditions are not driven by excessive inflammation alone, but by an inability to turn inflammation off.

This has broad implications across cardiovascular, metabolic, autoimmune, neurological, and musculoskeletal health. Omega 3s influence lipid metabolism by reducing triglycerides, improving LDL particle size, and supporting endothelial function. They enhance insulin sensitivity and glucose uptake, partly through their effects on membrane fluidity and inflammatory signalling pathways. In autoimmune and allergic conditions, omega 3s help shift immune balance away from excessive Th1 and Th17 dominance while supporting regulatory T cell function.

The brain is particularly sensitive to omega 3 status. DHA accounts for a significant proportion of the fatty acids in the cerebral cortex and synaptic membranes. Adequate omega 3 intake supports neuroplasticity, neurotransmitter function, and mitochondrial efficiency within neurons. Clinically, this translates to effects on cognition, mood regulation, attention, and stress resilience. From a functional perspective, it is impossible to discuss mental health, neurodevelopment, or cognitive ageing without addressing omega 3 sufficiency.

Omega 3s also play a critical role in hormonal and reproductive health. They support steroid hormone signalling, reduce prostaglandin driven pain and inflammation, and influence ovarian, testicular, and placental function. In women, adequate omega 3 status is associated with improved menstrual comfort, ovulatory function, and pregnancy outcomes. In men, DHA is essential for sperm membrane integrity and motility.

Despite their importance, omega 3 intake is consistently inadequate in modern diets. The problem is compounded by an excessive intake of omega 6 fatty acids from industrial seed oils. While omega 6 fats are not inherently harmful, the imbalance between omega 6 and omega 3 intake drives pro inflammatory eicosanoid production and disrupts immune signalling. 

Omega 3 fatty acids are foundational to human physiology. They are not condition specific, but system wide in their effects. In functional practice, addressing omega 3 status is a prerequisite for resolving inflammation, restoring metabolic balance, supporting neurological function, and improving long term resilience. Without sufficient omega 3s, the body is attempting to regulate complex systems with suboptimal building blocks. With them, we create the biochemical conditions required for repair, adaptation, and sustained health.

In our next email, we are going to expose the uncomfortable truth about fish oil.