Heart, joints, nerves – omega-3 from algae DHA for busy days

Imagine September as an over-motivated barista: before you are even properly awake, they have already placed three double espressos on your table – appointments, emails, and to-do lists included. The taste of summer still lingers on your palate, but the day is already rushing through the machine at full speed.

Your heart is pounding like a milk frother, your joints are dragging you through crowded streets, and your nerves are trying not to drop the cups. No wonder everyday life in September sometimes feels like a caffeine overdose.

This is where omega-3 fatty acids come in as your quiet companions: fewer espresso shots, more background noise – building blocks that perform a variety of functions in the body, contributing to balance and stability [1].

Why omega-3 fatty acids are so special

Not all fatty acids are the same, and that is precisely what makes them so exciting. While saturated fatty acids primarily serve as energy stores, unsaturated fatty acids are flexible all-rounders: they make cell membranes supple, keep signaling pathways moving, and adapt when the body is under stress [2].

Omega-3 fatty acids are particularly sought after. They act like little multitaskers in the body:

In the cardiovascular system, they support the elasticity of the blood vessels and help to keep the heartbeat stable [3].
In the brain and nervous system, they are part of the cell membranes – important for ensuring that electrical impulses are transmitted cleanly [4].
For healthy joints, they are one of the factors that can support mobility and flexibility [5].

The three most important representatives are alpha-linolenic acid (ALA), EPA, and DHA. ALA is found in vegetable oils such as flaxseed oil and rapeseed oil [6]. EPA and DHA are the active forms that the body can utilize particularly well—traditionally through fish, but today also directly through algae DHA [7, 8].

The problem is that the body can only convert ALA into EPA and DHA to a very limited extent [7]. That's why it's not enough to eat a few chia seeds every now and then. If you want to reliably supply your body with omega-3, you should eat a diet rich in omega-3 or take modern omega-3 supplements that provide the active forms directly [9].

Heart in rhythm – why rhythm is everything

The human heart is a continuous performer: around 100,000 times a day, it pumps oxygen-rich blood from the left ventricle into the body and draws oxygen-poor blood back into the right atrium [10]. This cycle runs so smoothly that we often only notice it when it gets out of sync.

In September, when work, family, and leisure all come knocking at the same time, the cardiovascular system is like an orchestra that brings all the instruments under one baton. Omega-3 fatty acids do not play the solo violin here, but they are part of the background that supports the rhythm [3].

The omega-3 index is scientifically exciting. It shows how much omega-3 is in the red blood cells and is considered an indicator of the supply situation [11].

Joints without drama – staying mobile through September

After the summer, it's often time to get back into your running shoes, hop on your bike, and head to the gym. It sounds motivating, but sometimes it feels like the first stretch after months of inactivity: everything aches and creaks.

Healthy joints are the hinges that keep us moving in our everyday lives. Without them, we couldn't go for a walk, do yoga, or even climb stairs without complaining. Their function depends not only on muscles and cartilage, but also on proper nutrition. Omega-3 fatty acids are among the nutrients involved here [12].

Especially in September, when routines start up again, it is worth remembering these silent building blocks. The more supple your joints are, the easier everyday life feels.

Nerves in balance – subtle impulses for clear thinking

The central nervous system, the autonomic nervous system, and the peripheral nerves work like a big city at night: electrical impulses flow everywhere, information rushes from A to B every second [13].

The brain is the control center. It decides whether we stay focused, switch off, or let stress drive us. Omega-3 fatty acids are located directly in the nerve cell membranes and help ensure that signals are transmitted smoothly [13].

In everyday life, this means clearer thoughts, greater focus, and the feeling that your mind is finally getting a break in the evening. It's not magic, but biochemistry at work.

Algae DHA – straight from the source

It used to be said that omega-3 was only available from fish. Today we know that the actual producers are algae – fish are only the intermediate stage [14]. So why take the detour?

A brief comparison:

Fish provides EPA and DHA directly, but can also contain heavy metals and is often not sustainable [15].
Vegetable oils (flaxseed, rapeseed, walnut oil) provide ALA, which the body can only convert to a limited extent [16].
Algae provide DHA (and some EPA) directly, are sustainable, vegan, and free of harmful substances [15].

This makes algae DHA the modern answer for anyone who wants to make conscious choices in their everyday life.

Practical: Omega-3 supplements from algae are available as capsules, softgels, liquid oils, or neutral variants. Whether in a smoothie in the morning or quickly swallowed in the evening—the selection is large enough that everyone can find the form that suits them best.

Would you like to delve deeper into the world of omega-3 fatty acids? Then we recommend our magazine article: Omega-3 capsules: The miracle cure for your health?

Omega-3 in everyday life – small tricks with a big impact

The good news is that no one has to completely change their life to incorporate more omega-3. Even small routines can make a difference:

Flaxseed oil in your cereal,
nuts as a snack at the office,
roasted vegetables with canola oil,
or a few drops of algae oil in your smoothie.

And if you're in a real hurry: Omega-3 supplements are an easy addition that can be effortlessly incorporated into any daily routine [8].

Take it easy in September

September doesn't have to be loud. It's enough if the days run smoothly – carried by a heart that beats regularly, joints that remain flexible, and nerves that don't turn everything into a crisis, even when you're stressed out with deadlines. Omega-3 fatty acids are not a miracle cure, but they are a quiet, reliable companion. And sometimes that's exactly the difference between “stumbling through the day” and “living the day at your own pace.”

FAQ – Frequently asked questions

How can you recognize an omega-3 deficiency?

An omega-3 deficiency does not show up clearly. Some people notice dry skin or concentration problems, others feel exhausted more quickly. However, only a blood test for the omega-3 index [17] is reliable.

How much omega-3 should you consume daily?

The European Food Safety Authority (EFSA) recommends at least 250 mg of EPA and DHA per day for adults [18]. It is important to consume omega-3 regularly, rather than taking a single “mega dose.”

Is it possible to consume too much omega-3?

Yes, very high amounts can affect blood clotting. The EFSA considers up to 5 g of EPA and DHA per day to be safe [18]. However, anyone taking medication should discuss the dosage with a specialist.

Who should not take omega-3 supplements?

People who are taking blood-thinning medication or have certain pre-existing conditions should seek medical advice. Special recommendations also apply during pregnancy and breastfeeding [19].

When can I expect to see the first effects?

Patience pays off: since omega-3 is incorporated into cell membranes, the body needs some time. The first changes may be noticeable after a few months [20].

Are there any side effects when taking omega-3?

Omega-3 is considered to be well tolerated. In rare cases, people report mild gastrointestinal complaints when taking very high doses [21].

Can omega-3 be combined well with other nutrients?

Yes, it is often combined with vitamin D—both are fat-soluble and can be absorbed well together. A varied diet also supports the overall effect [22].

Sources

[1] https://my.clevelandclinic.org/omega-3-fatty-acids
[2] https://pmc.ncbi.nlm.nih.gov/PMC2174995
[3] https://pubmed.ncbi.nlm.nih.gov/27692558
[4] https://www.mdpi.com/1420-3049
[5] https://pmc.ncbi.nlm.nih.gov/PMC10210278
[6] https://www.sciencedirect.com/S0002916523048943
[7] https://pubmed.ncbi.nlm.nih.gov/19269799
[8] https://pubmed.ncbi.nlm.nih.gov/24261532
[9] https://www.clinicalnutritionjournal.com/S0261-5614
[10] https://my.clevelandclinic.org/how-does-the-blood-flow-through-your-heart
[11] https://www.sciencedirect.com/S0091743504000878
[12] https://pubmed.ncbi.nlm.nih.gov/28900017
[13] https://pmc.ncbi.nlm.nih.gov/PMC4404917
[14] https://bioresourcesbioprocessing.springeropen.com/s40643-022-00612-5
[15] https://www.frontiersin.org/fmicb.2023.1280296
[16] https://pmc.ncbi.nlm.nih.gov/PMC11084241
[17] https://pmc.ncbi.nlm.nih.gov/PMC4176556
[18] https://www.efsa.europa.eu/pub2815
[19] https://efsa.onlinelibrary.wiley.com/efsa.2010.1461
[20] https://pmc.ncbi.nlm.nih.gov/PMC4936484
[21] https://www.ncbi.nlm.nih.gov/NBK548910
[22] https://ods.od.nih.gov/Omega3FattyAcids