Vitamin- og mineral guiden

Omega-3 og fiskeolier

Omega-3 og fiskeolierOmega-3 fedtsyrerne tilhører en gruppe flerumættede fedtsyrer, hvor omega-3 betegnelsen betyder, at de har en dobbeltbinding på det tredje kulstofatom i den centrale kulstofkæde. Omega-3 fedtsyrerne giver energi, og de indgår i alle cellemembraner og adskillige biokemiske processer. Den type, der hedder ALA (alfalinolen-syre), kaldes livsvigtig, da vi ikke kan danne den selv. Og derfor skal vi have den tilført fra kosten. Ved hjælp af enzymer kan ALA omdannes til EPA (eicosapentaensyre) og herfra til DHA (docosahexaensyre) og videre til nogle hormonlignende stoffer kaldet prostaglandiner (E3).

Omdannelsen af ALA til EPA og DHA sker ofte sparsomt, måske på grund af manglende enzymer. Derfor antages det, at mange har mere glæde af at få EPA og DHA direkte fra kosten (især fed fisk) eller tilskud (fiskeolier). Hjernen hos mennesker og dyr indeholder store mængder omega-3 og omega-6, som giver integritet i det neurologiske netværk. DHA (og EPA) har særlig stor betydning for en enzymaktivitet kaldet NOS (nitrogenoxidsyntase-aktivitet), der er vigtig for hukommelse og indlæring. Omega-3 fedtsyrerne virker desuden i et biokemisk samspil med omega-6 fedtsyrerne, hvor balancen og typen er vigtig. Der er for eksempel en direkte konkurrence mellem EPA og arakidonsyre (omega-6) om dannelse af de hormonlignende stoffer kaldet prostaglandiner, der regulerer inflammationer og andre processer i kroppen.

 

Funktioner og betydning for

Mangler og dårlig udnyttelse forårsages af

Medicinske fordele

Neurologiske sygdomme

Omega-3 fedtsyrer har vist sundhedsgavnlig virkning ved ADHD, skizofreni og depression (også fødselsdepression).

Inflammationer og autoimmune sygdomme

Mange kroniske sygdomme skyldes inflammationer. Omega-3 fedtsyrer har vist sundhedsgavnlig virkning ved leddegigt og systemisk lupus erythematosus (SLE).
Det er især EPA, der hæmmer inflammationer, ved at fremme de prostaglandiner, der hedder E3.

Menstruationssmerter

Forsøg i Århus afslører, at 2 gram fiskeolie kan afhjælpe menstruationssmerter.

Kræft

I laboratorie- og dyreforsøg har EPA/DHA vist at kunne forhindre progression af kræftceller i bryst og prostata.

Kilder

Især hjerne, fede fisk (makrel, laks, sild, ansjoser, sardiner), tun, sæl, hvalspæk, blæksprutteolie og krillolie med EPA/DHA. Desuden hørfrøolie, rapsolie, valnødder, kiwi og tyttebær med ALA (og en del omega-6 fedtsyrer).

Hørfrøolie 54 (ALA)
Torskelevertran 21 (EPA/DHA)
Rapsolie 9 (ALA)
Valnød  7 (ALA)
Vildlaks, makrel og sild  3-6 (EPA/DHA)

N.B. Omdannelsen af ALA til EPA/DHA sker ofte sparsomt

Anbefalet daglig tilførsel

Er ikke nævnt i Fødevarestyrelsens anbefalinger ud over som en del af den sunde alsidige kost. Gennemsnitsdanskerens indtag af EPA plus DHA er 0,2 gram pr døgn, og væsentligt lavere end tidligere.

Internationale eksperter anbefaler:

Øget behov

Overdosering – bivirkninger

Forekommer især, hvis tilskud med fiskeolier tages på tom mave.

Især ved højere doser:

Skævt forhold mellem omega-3 og omega-6

Både opdrættede fisk, slagtedyr, høns og malkekvæg får i dag foder, der er rigere på omega-6. Derfor indeholder fisk, kød, æg og mejeriprodukter ofte mindre omega-3 end før i tiden. Dyrenes foder, mindre fisk, færdigretter og margarine er årsager til, at mange får for meget omega-6 og for lidt omega-3. Moderne vestlig kost har ofte et forhold mellem omega-6 og omega-3 på 10:1 og nogle steder op til 30:1. Det antages, at det optimale forhold er 4:1 eller endnu lavere. Dette misforhold i fedtsyreindtagelsen i moderne, vestlig kost antages at være stærkt medvirkende til mange af de såkaldte livsstilssygdomme.

Gravide

Omega-3 fedtsyrer er blandt andet vigtige for udvikling af fostrets hjerne og øjne. De kan også forebygge fødselsdepression. Gravide anbefales at spise forskellige fisk, men frarådes at spise mere end 100 gram om ugen af de store rovfisk, da de kan have et større indhold af kviksølv, andre tungmetaller og organiske klorforbindelser. Særlige tilskud med fiskeolier til gravide er et godt alternativ.

Tilskud

Harske fedtstoffer er usunde, og derfor bør fiskeolier i tilskud være stabile. Peroxidtal er et udtryk for oliens harskhed, hvor industriens grænseværdi er under 5 mEq/kg. De fleste fiskeolier på det danske marked ligger under grænseværdien. Fiskeolier til mennesker renses desuden for uønskede stoffer som f.eks. kviksølv, dioxiner og jern, og de har vist sig at overholde myndighedernes minimumskrav til miljøgifte.

Nogle fiskeolier er mere eller mindre lugtfri, mens andre har en naturlig smag af fiskeolie.

Værd at vide om effekten

Effekten af omega-3 fedtsyrer bygges op over en vis tid, indtil steady state er nået. Effekten kan stadig registreres i 4-8 (i særlige tilfælde op til 10) uger efter seponering. Det betyder også, at tilbagefald af gener først optræder flere uger efter ophør med eventuelle tilskud.

Interaktioner og medicin

Der er en teoretisk risiko for interaktion med blodfortyndende medicin og acetylsalicylsyre. Denne interaktion er ikke verificeret i kliniske studier og betydningen er derfor uvis.

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