Understanding Omega-3 vs C15:0: The Essential Fatty Acids You Need To Know

Whether online or in your local health store, it can be a daunting task shopping for supplements, there are so many different brands, different prices and different types of the same nutrient. Fatty acids are no exception, with well-researched health benefits, they are a supplement in demand. But what are they? Do you need one, and which one is right for you?

Holly Rothschild, Nutritional Therapist at Integral Wellness, dives into these two fatty acids to explain.

Let's talk fats...

In the world of fats, it’s important to remember that it is not the enemy, quite the opposite. It is a vital macronutrient that provides fuel for energy; it is a building block of cells and hormones; it allows for the absorption of fat-soluble vitamins A, D, E and K, supports the immune system and also increases satiety.

As with all things, quality and type are important. Digested to its simplest form, it becomes a fatty acid, and not all are created equal - two stand out above the rest! The most well-known fatty acid is Omega 3; as a supplement, it’s been around since the 70s, though its popularity in various guises goes back to Roman times, and it is now regarded as an essential nutrient for optimal wellness, one which the body has to get from food because the body can’t make it.

But are you familiar with the new kid on the block C15:0? It’s making quite a name for itself in current research, and in terms of supplements it's a much-welcomed newcomer to the party.

What are fatty acids and why do they matter?

Let's start with Omega-3.

These are polyunsaturated fats that, due to their chemical composition, are liquid at room temperature and also when chilled. They are key components of your cell membranes, providing fluidity to the membrane structure, and they act as messengers between your cells (yes our cells talk to each other!). Found throughout the body with the highest levels in the brain, eyes and sperm, they help resolve inflammation at a cellular level and support brain function and heart health. If you have dry skin this could be a sign that you may need to up your intake!

There are 3 different types of Omega-3, which are found from different sources:

• Eicosapentaenoic acid (EPA): Found in oily fish such as salmon, sardines, mackerel and anchovies. It can also be sourced from algae.
• Alpha-linolenic acid (ALA): Sourced from plants such as flaxseed, walnuts, tofu and even blueberries and raspberries. The body can convert this acid to EPA but conversion is often very low to meet the needs of the body.
• Docosahexaenoic acid (DHA): is also sourced from fish or algae.

C15:0, otherwise known as pentadecanoic acid, is an odd-chained saturated fatty acid found in full-fat dairy, fish and some plants, the body also makes a little of its own. Its odd because it has an odd number of carbon atoms linked to its long chain and this is what makes it stand out.

Let me explain.

Saturated fat is needed in the body at balanced levels, but here’s the thing: the source of this fat really matters for health. The body metabolises even and odd-chained fatty acids differently, with the latter being indicated in disease outcomes. Research suggests that C15:0 may also be essential because the body does not produce enough on its own for optimal health.

Concentrated in the cellular membranes of the liver and red blood cells C15:0, studies show that it has a protective role in immune, cardiovascular and liver health as well as activating longevity pathways in the body. 

What exactly do fatty acids do?

• Heart health: lowers blood pressure and triglycerides
• Brain health: DHA improves memory
• Inflammation: studies have demonstrated benefit from its anti-inflammatory properties in conditions such as osteoarthritis, rheumatoid arthritis and depression

The research for C15:0 in its infancy compared to omega-3, as a comparatively new but exciting field, there is not as much trial data and some of its health benefits are extrapolated from understanding the biochemical role that it plays in the body.

• Cellular health: C15:0 helps repair and strengthen our cell membranes against damage and it supports the mitochondria, the energy producing powerhouses within the cell. Both mechanisms slow the ageing process.
• Metabolic support: Helps regulate fat and sugar in the blood stream and reduces the risk of type 2 diabetes, cardiovasuclar disease and non-alcholoic fatty liver disease.

It is recommended that you eat 2 servings of oily fish per week. If you aren’t eating enough or don’t want to eat it, it is worth considering getting your omega-3 from a supplement there are vegan options available. You can get your Omega-3 from plants but if you’re a poor ALA converter, it may not be enough.

Likewise, C15:0 is also obtainable from diet, if you don’t do dairy, then supplementation may be advisable.

You can take both of these together, they complement each other well and work in different ways. C15:0 has actually been found to have a better safety profile and to have an additional 28 clinically relevant mechanisms when compared to omega-3 including those which reduce and balance inflammation via alternative mechanisms to Omega 3. However, lets not pitch them against each other - they are both integral elements of cellular membranes, and both essential.

What to look for when choosing a fatty acid supplement

When choosing an Omega-3 supplement, opt for oils that are sourced from certified and sustainable fisheries or algae suppliers. Checking that the supplement is free from heavy metals is also important and if you don’t avoid fish but are put off by the smell, rest assured there are plenty on the market that don’t leave a fishy aftertaste.

There is only one real contender on the market for C15:0, on which much of the clinical research sits, it contains only C15:0 powder in its purest form and nothing else. 

The bottom line on fatty acids

These are not the latest health fads, these are both powerful nutrients that could just be game changers for some people.

But, just because we can supplement doesn’t mean that we need to. Food first is always the most powerful step, and supplementation should be what it says on the tin - supplemental. It is also now possible to test your blood levels for both fatty acids to gain an understanding of what your body needs first.

Current research is showing us that the low-fat food messaging originating from the 80s needs to shift. Science has evolved (as it always does), and it is showing us that some fats are not just healthy but essential - even some that are saturated. This begs the question - has the restriction of dietary fat, which was intended as the solution to reduce the incidence of coronary heart disease and associated mortality, played a part in the cardiometabolic health epidemic of recent years?

Health is always nuanced; a balanced wholefood diet should provide you with the nutrients your body needs to thrive. Supplements aren’t right for everyone, they can be contraindicated with some conditions and interact with certain medications. Similarly, food messaging can be confusing and overwhelming. For this reason, it is always sensible to consult a qualified health practitioner or Nutritional therapist who can work with you to ensure you are supporting yourself from the inside out and choosing the most therapeutically relevant supplements to support your wellbeing goals.