Omega-3 side effects: what you need to know

Omega-3 side effects: what you need to know

I. Introduction: omega -3 fatty acids – review and prevalence

Omega-3 fatty acids is a family of polyunsaturated fatty acids that play a key role in numerous physiological processes. They are classified as “irreplaceable” fatty acids, since the body cannot synthesize them on its own, and they must be obtained from food sources or additives. Three main types of omega-3 fatty acids, which are of the greatest importance to human health, include:

• Alpha-linolenic acid (Alk): It is contained mainly in plant sources, such as linseed seeds, chia seeds, walnuts and rapeseed oil. Alk is the predecessor of the EPK and DGK, but its transformation into these forms in the human body occurs inefficiently.

• Eicosapentaenic acid (EPA): A large amount is contained in fatty fish, such as salmon, mackerel, herring and sardines. EPC is important for maintaining health of the cardiovascular system and has anti-inflammatory properties.

• Docosahexaenic acid (DHA): Also, large quantities are contained in fatty fish and is the main structural component of the brain, retina and sperm. DGK is extremely important for the development of the brain and cognitive functions, especially during pregnancy and early childhood.

Omega-3 fatty acids are widely known for their potential health benefits, including:

• Health of the cardiovascular system: Reducing the level of triglycerides, blood pressure and risk of heart attacks and strokes.
• Brain function: Improving cognitive functions, memory and mood. It can play a role in the prevention of dementia and Alzheimer’s disease.
• Eye health: Maintaining the health of the retina and reducing the risk of age -related macular degeneration.
• Inflammation: A decrease in inflammation in the body, which can alleviate the symptoms of states such as arthritis and inflammatory intestinal diseases.
• Skin health: Improving skin moisture and a decrease in symptoms of eczema and psoriasis.

Due to the wide range of potential advantages and relatively simple availability, the Omega-3 additives have become extremely popular. However, like any other biologically active substance, the use of omega-3 is associated with the risk of side effects. It is important to understand these potential risks and make conscious decisions regarding the adoption of Omega-3 additives.

II. Common side effects of omega-3

Despite the numerous advantages, taking Omega-3 additives can cause various side effects. Most of them are light and transient, but in some cases they can be more serious.

1. Gastrointestinal disorders: This is one of the most common side effects of Omega-3. These include:

   • Nausea: A feeling of nausea that can occur shortly after taking the additive.
   • Diarrhea: Farm and liquid chair.
   • Bloating: A feeling of overcrowding and discomfort in the abdomen.
   • Gas: Increased gas formation in the intestine.
   • Bodding: The air output through the stomach through the mouth, often with an unpleasant taste.
   • Heartburn: Busting in the chest caused by the casting of gastric contents into the esophagus.
   • Stomach ache: General discomfort or abdominal pain.

   Reasons: Gastrointestinal disorders are often associated with a high fat content in Omega-3 additions, which can be difficult to digest. The low quality of additives containing scum oil can also contribute to these symptoms.

   Recommendations:

   • Take food additives: This can help reduce stomach irritation and improve fat digestion.
   • Start with low doses: Gradually increase the dose to give the body time to adapt.
   • Divide the dose: Instead of taking the entire dose at once, divide it into several tricks during the day.
   • Choose high -quality additives: Look for additives that have passed the test for cleanliness and freshness. Pay attention to the availability of certificates from third -party organizations, such as NSF International or USP.
   • Consider the possibility of taking intestinal capsules: They dissolve in the intestines, and not in the stomach, which can reduce gastrointestinal disorders.

2. Fish flavor/belching with fish taste: This is another common side effect, especially when using capsules with fish oil.

   Reasons: Fish taste or belching occurs due to the decomposition of fatty acids in the stomach.

   Recommendations:

   • Freeze capsules: Capsules freezing can help reduce the fish aftertaste.
   • Take food additives: As mentioned above, this can help improve digestion and reduce the fish taste.
   • Choose flavored additives: Some manufacturers offer Omega-3 additives with the addition of a lemon or other flavor to disguise a fish flavor.
   • Try the other form omega-3: Croil oil, liver liver oil and omega-3 vegetarian springs (for example, algae oil) can be less prone to fish smack.
   • Pay attention to the expiration date: The use of expired fish oil can significantly strengthen the fish taste and smell.

3. Blower bleeding/blood: Omega-3 fatty acids have anticoagulant properties, which means that they can dilute blood.

   Risks: This can increase the risk of bleeding, especially in people taking anticoagulants (for example, warfarin, clopidogrel) or antiplatelets (for example, aspirin). It can also be a risk before surgery or dental procedures.

   Recommendations:

   • Consult a doctor: Be sure to consult your doctor before taking Omega-3 supplements if you take any blood-liquefied medicines, or plan an operation.
   • Stop reception before the operation: The doctor may recommend to stop taking Omega-3 additives a few weeks before the operation to reduce the risk of bleeding.
   • Follow the signs of bleeding: Pay attention to such signs as a slight formation of bruises, bleeding from the nose, bleeding of gums or blood in an urine or chair.

4. Interaction with drugs: Omega-3 fatty acids can interact with some drugs, in addition to anticoagulants and antiplatelet agents.

   • Belongation medicines: Omega-3 can enhance the effect of drugs for blood pressure, which can lead to an excessive decrease in blood pressure (hypotension).
   • Diabetes Medicines: Although the studies are contradictory, Omega-3 can affect blood sugar and, therefore, the need for diabetes.
   • Immunocationthretarite: Omega-3 can affect the immune system and potentially interact with immunosuppressants.

   Recommendations: Always consult your doctor or pharmacist about potential interactions between Omega-3 additives and any other medicines that you take.

5. High doses of vitamin A and D (in the oily oil oil): The liver oil oil is a good source of omega-3, but also contains significant amounts of vitamins A and D.

   Risks: Excessive consumption of these vitamins can lead to toxicity. Symptoms of vitamin A toxicity include nausea, vomiting, dizziness and vision problems. Symptoms of vitamin D toxicity include nausea, vomiting, weakness and rapid urination.

   Recommendations: If you take the cod liver oil, it is important to monitor the dosage and take into account the consumption of vitamins A and D from other sources. If you are already taking additives with vitamins A and D, the oil liver oil may not be the best choice.

6. Pollution (heavy metals, PHB): Fish may contain pollutants, such as mercury, lead and polychlorified bifeniles (PHB).

   Risks: The impact of these pollutants can harm health, especially pregnant women, nursing mothers and young children.

   Recommendations:

   • Choose high -quality additives: Look for additives that have passed the test for cleanliness and freshness. Authoritative manufacturers test the content of pollutants and publish results.
   • Choose a low mercury fish: If you get omega-3 from fish, choose views of low mercury, such as salmon, sardines and anchovies. Avoid fish with a high mercury, such as a shark, a swing fish and a large-eyed tuna.
   • Consider the possibility of taking algae oil: Algae oil is a vegetarian source of DHC and does not contain pollutants found in fish.

7. Little exposed long -term effects: Despite the extensive omega-3 studies, the long-term effects of high doses of Omega-3 have not been fully studied.

   Risks: Potentially unknown risks that can manifest only with prolonged use.

   Recommendations: Adhere to the recommended doses and consult your doctor if you plan to take high doses of omega-3 for a long time. Regularly revise your scheme for taking additives with a doctor.

8. Allergic reactions: Although rarely, some people may have an allergy to fish or mollusks, which are sources of Omega-3.

   Risks: Allergic reactions can vary from the lungs (for example, skin rash, itching) to severe (for example, anaphylaxia).

   Recommendations: If you are allergic to fish or mollusks, avoid omega-3 additives based on fish oil. Consider the possibility of taking algae oil, which is a vegetarian source of Omega-3. Always read the labels and check the list of ingredients.

9. Impact on the prostate gland: Some studies, although contradictory, imply a possible connection between the high consumption of Omega-3 and the increased risk of prostate cancer.

   Risks: Additional studies are needed to confirm or refute this connection.

   Recommendations: Men should discuss this issue with their doctor, especially if they have risk factors for prostate cancer.

10. Fat damage (oxidation): Omega-3 fatty acids are very susceptible to oxidation, especially when exposed to heat, light and air. Oxidation can lead to the formation of harmful compounds and a decrease in the effectiveness of Omega-3.

    Risks: Oxidized omega-3 can be not only less effective, but also potentially harmful to health.

    Recommendations:

    • Buy additives from authoritative manufacturers: Which use appropriate processing and packaging methods to minimize oxidation.
    • Keep the additives properly: In a cool, dark and dry place.
    • Do not buy additives with an expired expiration date: Since they are more likely oxidized.
    • Pay attention to the smell and taste: A runaway or fish smell can indicate oxidation.

III. Factors affecting the likelihood of side effects:

Several factors can affect the likelihood of side effects from the Omega-3 intake:

1. Dosage: Higher doses of omega-3 more often cause side effects.
2. Individual sensitivity: Some people are more sensitive to side effects than others.
3. Health status: People with certain diseases, such as blood coagulation or liver disease, can be more at risk of side effects.
4. Medicines: Taking certain drugs can increase the risk of side effects.
5. Quality of additives: Low -quality additives may contain pollutants or be oxidized, which can increase the risk of side effects.
6. Omega-3 form: Different forms of omega-3 (for example, ethyl ethers, triglycerides, phospholipids) can have different bioavailability and potential to cause side effects.
7. Availability of food: Reception of Omega-3 on an empty stomach can increase the likelihood of gastrointestinal disorders.
8. Method of processing: The method of processing fish oil can affect its purity and freshness, which, in turn, can affect the likelihood of side effects.
9. Age: Older people can be more sensitive to side effects due to age-related changes in metabolism and organs.
10. Genetic predisposition: Genetic factors can affect how a person metabolizes Omega-3 and reacts to them, potentially affecting the risk of side effects.

IV. Omega-3 dosage:

The recommended dose of Omega-3 varies depending on age, health and goals.

• General recommendations: Most healthcare organizations recommend using at least 250-500 mg of EPK and DGK per day to maintain overall health.

• With certain diseases: Higher doses can be recommended for certain diseases such as cardiovascular diseases or high triglycerides.

• Maximum safe dose: The upper limit of safe consumption of Omega-3 has not been established, but experts usually recommend not exceeding 3,000 mg per day, unless this is prescribed by a doctor.

• Children: The dosage of omega-3 for children varies depending on age and weight. Consult a pediatrician to determine a suitable dose.

It is important to note that these recommendations are common, and individual needs can vary. Always consult your doctor to determine the right dose of Omega-3 for your specific needs and circumstances.

V. The choice of high-quality additives omega-3:

The choice of high-quality Omega-3 additive is crucial for minimizing the risk of side effects and providing maximum benefits. Here are some tips for choosing a quality supplement:

1. Checking the third party: Look for additives that have been tested by a third-party organization, such as NSF International, USP or Informed-Sport. This guarantees that the additive contains what is indicated on the label, and does not contain pollutants.
2. Omega-3 form: Triglycerides and phospholipids are usually considered more bioavailable than ethyl ethers. However, ethyl ethers are often cheaper and can be an acceptable option if they have passed proper cleaning.
3. EPC and DGK concentration: Check the content of the EPK and DGK for a portion. Some additives contain less EPC and DGK than stated on the label.
4. Omega-3 source: Consider the source of Omega-3. Fish oil is the most common source, but the oil oil and algae oil are also good options. Algae oil is suitable for vegetarians and vegans.
5. Freshness: Make sure the additive is fresh and not runaway. Check the expiration date and avoid additives with a fish smell or taste.
6. Sustainability: If possible, choose supplements obtained from stable sources. Look for additives certified by Friend of the Sea or other sustainable fishing organizations.
7. Price: The price may be a factor, but you should not sacrifice quality for the sake of a lower price. Cheaper additives can be less clean or contain less EPC and DGK.
8. Reputation manufacturer: Buy additives from authoritative manufacturers with a good reputation regarding quality and transparency.
9. IFOS Certificate (International Fish Oil Standards): IFOS certification guarantees that fish oil meets strict purity, efficiency and freshness standards. This is a reliable quality indicator.
10. Reviews and ratings: Read reviews and ratings of other consumers to learn about their experience with a specific additive.

VI. Alternative sources Omega-3:

If you do not want to take Omega-3 additives, you can get them from food sources.

1. Fat fish: Salmon, mackerel, herring, sardines and anchovies are excellent sources of EPK and DGK. Try to eat fatty fish at least twice a week.

2. Flax-seed: Flaxseed is a good source of Alk, which the body can transform into EPK and DGK, although ineffective.

3. Seeds of Chia: Chia seeds are also a good source of Alk.

4. Walnuts: Walnuts are a good source of Alk.

5. Rapse oil: Rapse oil is a good source of Alk.

6. Algae oil: Algae oil is a vegetarian source of DHK.

7. Enriched products: Some products, such as eggs and milk, are enriched with omega-3.

When these products are included in your diet, it is important to remember that the transformation of the ALK to the EPK and DGC is ineffective, therefore, if you need to increase the level of EPK and DGK, additives can be a more reliable option.

VII. When to consult a doctor:

Although most of the side effects of Omega-3 are light and transient, in some cases it may be necessary to consult a doctor.

• Strong or persistent side effects: If you have strong or persistent side effects, such as severe diarrhea, nausea or abdominal pain, stop taking additives and consult a doctor.
• Signs of bleeding: If you have signs of bleeding, such as a slight formation of bruises, bleeding from the nose, bleeding of gums or blood in an urine or chair, see a doctor immediately.
• Allergic reactions: If you have signs of an allergic reaction, such as skin rash, itching, facial swelling or shortness of breathing, immediately seek medical help.
• Reception of anticoagulants or preparation for the operation: If you take anticoagulants or plan an operation, be sure to consult your doctor before taking Omega-3 additives.
• Related diseases: If you have any concomitant diseases, such as blood coagulation, liver or diabetes, consult your doctor before taking Omega-3 additives.

VIII. Omega-3 and pregnancy:

Omega-3 fatty acids, especially DGC, are important for the development of the brain and eye of the fetus during pregnancy. However, pregnant women should be careful when taking Omega-3 additives.

• Advantages: Sufficient consumption of DHC during pregnancy is associated with an improvement in cognitive development, vision and immune function in a child. It can also reduce the risk of premature birth.
• Risks: As in the case of other additives, there are potential risks associated with taking omega-3 during pregnancy, such as an increased risk of bleeding.
• Recommendations: Pregnant women should talk with their doctor about how many omega-3 they should consume, and about the best sources of Omega-3. It is usually recommended to use 200-300 mg of dgk per day.
• Source: Choose a low mercury fish or consider the possibility of taking algae oil.

IX. Omega-3 and children:

Omega-3 fatty acids are important for the development of brain and eyes in children.

• Advantages: Sufficient consumption of omega-3 is associated with the improvement of cognitive functions, behavior and vision in children.
• Risks: As in the case of adults, children may have side effects from taking Omega-3 additives, such as gastrointestinal disorders.
• Recommendations: Consult a pediatrician to determine the right dose of omega-3 for your child.
• Source: Provide children with a sufficient amount of omega-3 from food sources, such as oily fish, or consider the possibility of taking Omega-3 additives specially designed for children.
• Form: Fish supplements intended for children are often produced in the form of chewing sweets or liquids with fruit tastes to make them more attractive.

X. Research and contradictions:

Studies of omega-3 fatty acids are extensive, but there are also some contradictions.

• Inconsistent results: Some studies showed significant advantages of Omega-3, while others did not show any effect.
• Sample size and methodology: The sample size, the methodology and type of omega-3 used in studies can affect the results.
• Individual differences: Individual differences in genetics, diet and lifestyle can affect how a person reacts to omega-3.
• The need for additional research: Additional studies are needed for a complete understanding of the advantages and risks of Omega-3.
• Consideration of evidence: When evaluating information about Omega-3, it is important to critically consider evidence and take into account the sources of information.

XI. Tips for minimizing the side effects of Omega-3:

• Start with small doses and gradually increase them.
• Take food additives.
• Divide the daily dose into several tricks.
• Choose high -quality additives that have been tested by a third -party organization.
• Consider the source of Omega-3.
• Make sure the additive is fresh and not runaway.
• Keep additives in a cool, dark place.
• Consult with your doctor before taking Omega-3 supplements if you take any medicine or have any diseases.
• Follow the appearance of side effects and stop taking the additives if they become strong or persistent.
• Optimize the ratio of omega-6 to omega-3 in the diet. Too many omega-6 can reduce the effectiveness of Omega-3.

XII. Interaction with other additives:

Some additives can interact with omega-3.

• Vitamin E: Vitamin E is often added in the addition of omega-3 to prevent oxidation. In high doses, vitamin E can enhance the anticoagulant effect of omega-3, so caution should be observed.
• Garlic: Garlic also has anticoagulant properties and can increase the risk of bleeding when taking omega-3.
• Turmeric: Turmeric has anti-inflammatory properties and can have a synergistic effect with omega-3, but can also slightly increase the risk of bleeding.
• Ginkgo biloba: Ginkgo bilobe can also have an anticoagulant effect, and it should be taken with caution from omega-3.
• Coenzim Q10 (COQ10): COQ10 can improve the health of the cardiovascular system, and some studies show that it can interact with omega-3, having a synergistic effect.
• Vitamin K: Vitamin K is important for blood coagulation and can counteract the omega-3 blood lining blood. However, this interaction usually does not cause problems if the consumption of vitamin K remains constant.

It is important to inform your doctor about all the additives that you accept so that they can evaluate potential interactions and risks.

XIII. Omega-3 and sports:

Omega-3 fatty acids can benefit athletes.

• Reducing inflammation: Omega-3 can help reduce inflammation caused by physical exercises, which can contribute to restoration.
• Improving muscle function: Some studies show that omega-3 can improve muscle function and reduce muscle soreness.
• Support for joints of the joints: Omega-3 can help maintain joint health, which is important for athletes who undergo their joints with a large load.
• Improving the cardiovascular function: Omega-3 can improve the cardiovascular function, which is important for endurance of athletes.
• Optimization of the composition of the body: Some studies show that Omega-3 can help optimize the composition of the body, contributing to burning fat and muscle growth.
• Recommendations: Athletes can consider increasing the consumption of omega-3 from food sources or additives to use these advantages.

XIV. Omega-3 and depression:

Studies have shown that omega-3 can be useful in depression.

• Improving mood: Omega-3 can help improve mood and reduce the symptoms of depression.
• Influence on neurotransmitters: It is believed that omega-3 affect neurotransmitters in the brain, such as serotonin and dopamine, which play a role in the regulation of mood.
• Anti -inflammatory action: Depression is associated with inflammation, and the anti-inflammatory properties of Omega-3 can help reduce the symptoms of depression.
• Auxiliary therapy: Omega-3 should not be considered as a replacement for the traditional treatment of depression, but they can be useful auxiliary therapy.
• Recommendations: People with depression should talk with their doctor about whether the admission of Omega-3 additives can be useful to them.

XV. Omega-3 and cognitive functions:

Omega-3, especially DHC, is important for the health of the brain and cognitive functions throughout life.

• Support for the structure of the brain: DGC is the main structural component of the cell membranes of the brain, and it is necessary for the correct function of the brain.
• Improving memory and learning: Studies have shown that omega-3 can improve memory, training and other cognitive functions.
• Protection against age -related decrease in cognitive functions: Omega-3 can help protect against an age-related decrease in cognitive functions and reduce the risk of developing dementia and Alzheimer’s disease.
• Recommendations: The use of enough omega-3 can help maintain brain health and cognitive functions throughout life.

XVI. Omega-3 and vision:

DGK is the main structural component of the retina and is important to vision.

• Support for the health of the retina: DGC helps maintain the health of the retina and protects against damage.
• Reduction of the risk of age -related macular degeneration (VMD): Studies have shown that omega-3 can reduce the risk of the development of the VMD, the main cause of blindness in the elderly.
• Improving dry eyes: Omega-3 can help improve the symptoms of dry eyes.
• Recommendations: The use of a sufficient amount of omega-3 can help maintain eye health and protect from age-related eyes.

XVII. Omega-3 and leather:

Omega-3 fatty acids can benefit the health of the skin.

• Reducing inflammation: Omega-3 can help reduce skin inflammation, which can improve the symptoms of states such as eczema, psoriasis and acne.
• Improving skin moisturizing: Omega-3 can help improve skin moisturizing and reduced dryness.
• Sun damage protection: Omega-3 can help protect the skin from sun damage.
• Recommendations: The use of a sufficient amount of omega-3 can help improve skin health and protect against skin diseases.

XVIII. Alternative vegetarian and vegan sources Omega-3:

For people who do not eat fish, there are several vegetarian and vegan sources Omega-3.

• Algae oil: Algae oil is an excellent source of DHC and is suitable for vegetarians and vegans.
• Flax-seed: Flaxseed is a good source of Alk, which the body can transform into EPK and DGK, although ineffective.
• Seeds of Chia: Chia seeds are also a good source of Alk.
• Walnuts: Walnuts are a good source of Alk.
• Rapse oil: Rapse oil is a good source of Alk.
• Reinforced products: Some products, such as milk and eggs, are enriched with omega-3.

It is important to note that the transformation of the ALK into EPC and the DGC is ineffective, so vegetarians and vegans may need to take algae oil supplements to ensure sufficient intake of DVG.

XIX. Various forms of Omega-3 additives:

Omega-3 additives are available in various forms.

• Capsules with fish oil: This is the most common form of Omega-3 additives.
• Crill oil: Krile oil is another source of omega-3, which is believed to be better absorbed than fish oil.
• Oil Roasted Covers: The liver oil oil is a good source of omega-3, as well as vitamins A and D.
• Algae oil: Algae oil is a vegetarian source of DHK.
• Liquid oils: Liquid oils can be added to food or taken directly.
• Chewing tablets: Chewing pills are popular for children.
• Intestinal capsules: Intestinal capsules dissolve in the intestines, and not in the stomach, which can help reduce gastrointestinal disorders.

The form of the additive that you choose will depend on your personal preferences and needs.

XX. Practical tips for the reception of omega-3: