How to take omega-3: dosage and reception time - Yes Global продукция

Omega-3: dosage and reception time for maximum benefit

1. The role of omega-3 fatty acids in organism

Omega-3 fatty acids is a class of polyunsaturated fats necessary to maintain health and normal functioning of the body. They are not produced in sufficient quantities in the body, so they should come from food or food additives. The main types of omega-3 fatty acids that are relevant to human health:

Alpha-linolenic acid (Alk): Vegetable omega-3 contained in linseed seeds, chia, walnuts and some vegetable oils. Alk is the predecessor of the EPK and DGK, but its conversion into these acids in the body is limited.
Eicosapentaenic acid (EPA): An important for the health of the heart and blood vessels, has anti -inflammatory properties. Contained mainly in fatty fish and seafood.
Docosahexaenic acid (DHA): It is necessary for the normal functioning of the brain, nervous system and vision. It is also contained in fatty fish and seafood, as well as in some algae.

The key functions of the omega-3 in the organism:

Support for health of the cardiovascular system: Reducing the level of triglycerides, blood pressure, risk of blood clots and arrhythmias.
Improving cognitive functions: Support for memory, concentration, slowing down the age -related decrease in cognitive functions.
Anti -inflammatory action: Reducing inflammatory processes in the body, relief of arthritis symptoms and other inflammatory diseases.
Eye health support: Prevention of age -related macular degeneration and dry eye syndrome.
Improving mood: Reducing the symptoms of depression and anxiety.
Support for the health of the skin: Improving hydration, reduction of inflammation in acne and eczema.
Support for joints of the joints: Reducing pain and inflammation with arthritis.
Fetal development during pregnancy: It is necessary for the normal development of the brain and vision of the child.

2. Definition of an individual dosage omega-3

The recommended dosage of omega-3 fatty acids depends on various factors, including age, health, diet and specific goals. There is no universal dose suitable for everyone.

General dosage recommendations:

To maintain overall health: 250-500 mg EPK and DGK per day.
For people with heart diseases: 1000 mg of EPK and DGK per day or on the recommendation of a doctor.
To reduce the level of triglycerides: 2000-4000 mg of EPK and DGK per day or on the recommendation of a doctor.
To relieve arthritis symptoms: 3000-4000 mg of EPK and DGK per day or on the recommendation of a doctor.
During pregnancy and breastfeeding: 200-300 mg of dgk per day in addition to the total consumption of omega-3.

Factors affecting the necessary dosage:

Age: Children and older people may need to adjust the dosage. Children usually need a smaller dose than adults. Older people can have violations in the assimilation of fats and need a higher dose.
Health status: People with certain diseases, such as cardiovascular diseases, arthritis or depression, may need a higher dose of omega-3.
Diet: People who do not eat enough fat fish for food need a higher dose of omega-3 from food additives. Vegetarians and vegans need to pay attention to the sources of the ALK and consider the possibility of taking additives with DHC from algae.
The concentration of EPK and DGK in addition: It is important to pay attention to the number of EPK and DGC in each capsule or portion, and not just on the total amount of omega-3.
Individual sensitivity: Some people can be more sensitive to omega-3 and experience side effects with lower doses.

Recommendations for determining an individual dosage:

Consult a doctor: Before starting the omega-3 in high doses, especially if you have any diseases or you take medicines, be sure to consult a doctor.
Start with a low dose: Start with a minimum recommended dose and gradually increase it, watching your condition.
Follow the reaction of the body: Pay attention to any side effects and adjust the dosage, respectively.
Consider the diet: Evaluate your diet and determine how many omega-3 you get from food.
Use the calculators Omega-3: There are online calculators that help calculate the necessary dose of Omega-3 based on your individual characteristics.

The importance of the ratio of EPK and DGK:

The ratio of EPK and DGK in addition can vary. In general, more EPC is recommended to maintain the health of the heart and blood vessels, and more than DGK to maintain brain health. However, it is important to take into account the individual needs and recommendations of the doctor.

3. Optimal Omega-3 reception time

Omega-3 reception time can also affect their assimilation and effectiveness. There are several factors that should be taken into account when choosing the optimal reception time.

Reception recommendations:

During eating: Omega-3 is better absorbed when you during food, especially containing fats. Fat stimulate the allocation of enzymes necessary for digestion and assimilation of omega-3.
Divide the dose: If you take a high dose of Omega-3, it is better to divide it into several tricks during the day. This can improve absorption and reduce the risk of side effects.
Avoid taking on an empty stomach: Reception of Omega-3 on an empty stomach can cause discomfort in the stomach, heartburn or diarrhea.
Consider the individual characteristics: Some people can better tolerate Omega-3 reception in the morning, others in the evening. Experiment and determine which time of admission is better for you.
Before going to bed: Reception of Omega-3 before bedtime can help improve sleep due to their influence on the production of melatonin.

Substantiation of recommendations:

Assimilation with fats: Omega-3 is fat-soluble acids, so they are better absorbed in the presence of fats. The intake of omega-3 with food containing fats stimulates the release of bile and lipase, enzymes necessary for digestion and assimilation of fats.
Reducing side effects: Dose separation into several techniques during the day can reduce the risk of side effects, such as discomfort in the stomach, heartburn or diarrhea.
Individual preferences: Each person is unique, and what works for one may not work for the other. It is important to listen to your body and determine what time of taking omega-3 is best suited to you.

Influence on the dream:

Studies show that Omega-3 can affect sleep, improving its quality and duration. DGC plays an important role in the development of melatonin, hormone that regulates sleep. Reception of Omega-3 before bedtime can help increase the level of melatonin and improve sleep.

4. Sources Omega-3: Food and additives

Omega-3 can be obtained from food and food additives. It is important to choose high -quality sources and take into account your individual needs.

Omega-3 food sources:

Fat fish: Salmon, mackerel, sardins, herring, tuna. These types of fish are excellent sources of EPK and DGK. It is recommended to consume fatty fish 2-3 times a week.
Plant sources: Flaxseed, chia, walnuts, hemp seed, linseed oil, chia oil, walnut oil. These sources contain Alk, which the body can transform into EPC and DGK, albeit in limited quantities.
Enriched products: Some products, such as eggs, milk and yogurt, can be enriched with omega-3.

Advantages and disadvantages of food sources:

Advantages: Natural sources contain other beneficial nutrients, such as protein, vitamins and minerals.
Flaws: The omega-3 content can vary depending on the type of fish, the conditions for its cultivation and processing. The conversion of the Alc into the EPK and the DGK is limited. The risk of pollution of fish with mercury and other toxins.

Omega-3 food additives:

Fish oil: The most common type of Omega-3 additive containing EPK and DHK. It is important to choose fish oil from reliable manufacturers, which has undergone cleaning of heavy metals and other pollution.
Crill oil: Contains EPK and DGK in the form of phospholipids, which are better absorbed by the body.
Algae oil: Suitable for vegetarians and vegans, contains DGK.
Linseed oil: Contains Alk, suitable for vegetarians and vegans, but has a limited conversion to EPK and DGK.

Advantages and disadvantages of food additives:

Advantages: A convenient way to obtain a sufficient amount of omega-3, the standardized content of EPC and DGC, less risk of pollution by toxins (when choosing a quality product).
Flaws: It can be more expensive than food sources, the risk of side effects (fish taste, discomfort in the stomach), it is important to choose a quality manufacturer.

Criteria for choosing a high-quality Omega-3 additive:

Content of EPK and DGK: Pay attention to the number of EPK and DGK in each capsule or portion, and not just for the total amount of omega-3.
Omega-3 form: Triglycerides, ethyl ethers, phospholipids. Triglycerides and phospholipids are better absorbed than ethyl ethers.
Manufacturer: Choose additives from reliable manufacturers that adhere to high quality standards and test pollution.
Certification: Look for certificates from independent organizations confirming the purity and quality of the product (for example, NSF International, USP).
Best before date: Check the shelf life of the additive.
Reviews: Read the reviews of other users.

Recommendations for choosing an omega-3 source:

Balanced diet: Try to receive omega-3 from food, eating fatty fish 2-3 times a week and including Omega-3 plant sources in the diet.
Food additives: If you do not use enough fat fish or have special needs, consider the possibility of taking Omega-3 food additives.
Vegetarians and vegans: Use algae oil to produce DHC and linseed oil to obtain Alk.
Pregnant and lactating women: Increase the intake of DHC from food additives or enriched products.
Consult a doctor: Before taking Omega-3 food additives, especially in high doses, consult your doctor.

5. Side effects and contraindications

Omega-3 fatty acids are generally considered safe, but when taking high doses can cause side effects. There are also certain contraindications for the reception of omega-3.

Possible side effects:

Discomfort in the stomach: Heartburn, nausea, diarrhea, bloating.
Fish taste: Fish taste in the mouth or belching with a fish smell.
Blood thinning: Omega-3 can dilute blood, which can increase the risk of bleeding, especially in people taking anticoagulants.
Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants, antiplatelet agents and drugs to reduce blood pressure.
Allergic reactions: Rarely, but allergic reactions to fish or other ingredients in addition are possible.

Contraindications:

Allergy to fish or other seafood: People with allergies to fish or other seafood should avoid taking fish oil and other Omega-3 additives obtained from fish.
Reception of anticoagulants or antiplatelets: Omega-3 can enhance the effect of these drugs and increase the risk of bleeding. Before taking Omega-3, it is necessary to consult a doctor.
Blood coagulation disorders: People with blood coagulation disorders should take omega-3 with caution.
The upcoming operation: Stop taking omega-3 at least 1-2 weeks before surgery to reduce the risk of bleeding.

Recommendations for reducing the risk of side effects:

Start with a low dose: Start with a minimum recommended dose and gradually increase it, watching your condition.
Take Omega-3 during meals: Omega-3 intake can reduce the risk of discomfort in the stomach.
Divide the dose: If you take a high dose of Omega-3, it is better to divide it into several tricks during the day.
Choose quality additives: Choose additives from reliable manufacturers that have been cleaned of heavy metals and other contaminants.
Freeze the capsules: Freezing fish oil capsules can reduce a fish flavor and belching.
Take ent E enter absorb capsules: Enterolibal capsules dissolve in the intestines, and not in the stomach, which can reduce the risk of discomfort in the stomach and fish flavor.
Consult a doctor: Before taking Omega-3, especially if you have any diseases or you take medicines, be sure to consult a doctor.

Interaction with drugs:

Omega-3 can interact with some drugs, including:

Anticoagulants (warfarin, heparin): Omega-3 can enhance the effect of these drugs and increase the risk of bleeding.
Antiagragash (aspirin, blopidognosidel): Omega-3 can enhance the effect of these drugs and increase the risk of bleeding.
Preparations for reducing blood pressure: Omega-3 can enhance the effect of these drugs and cause a sharp decrease in blood pressure.
Nonsteroidal anti -inflammatory drugs (NSAIDs): Omega-3 can enhance the anti-inflammatory effect of NSAIDs.

Important warnings:

Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking Omega-3.
Children: The dosage of omega-3 for children should be adjusted in accordance with their age and weight. Before taking Omega-3, children need to consult a pediatrician.
People with liver or kidney diseases: People with liver diseases or kidneys should take omega-3 with caution.

6. Omega-3 for children: dosage and value

Omega-3 fatty acids play an important role in the development of the brain, nervous system and vision in children. Sufficient consumption of omega-3 is necessary for cognitive development, training, behavior and general health of the child.

Omega-3 value for children:

Brain development: DGC is the main structural component of the brain and is necessary for the normal development and functioning of the brain in children.
Cognitive functions: Omega-3 improves memory, concentration, learning and other cognitive functions in children.
Behavior: Studies show that Omega-3 can reduce the symptoms of hyperactivity, impulsivity and aggression in children with ADHD (attention deficit syndrome).
Vision: DGC is an important component of the retina and is necessary for the normal development of vision in children.
Immunity: Omega-3 support the health of the immune system and can reduce the risk of allergic diseases in children.
Dream: Omega-3 can improve sleep quality in children.

Recommended omega-3 dosage for children:

The recommended dosage of omega-3 for children depends on age, weight and individual needs.

Infants (0-12 months): 500 mg alk per day. DHC comes with breast milk or adapted mixture.
Children (1-3 years old): 700 mg Alk per day. 70-100 mg dgk per day.
Children (4-8 years old): 900 mg Alk per day. 90-130 mg of dgk per day.
Children (9-13 years old): 1000 mg alk per day. 100-150 mg dgk per day.
Teenagers (14-18 years old): 1200 mg Alk per day for boys, 1000 mg alk per day for girls. 150-200 mg dgk per day.

Omega-3 sources for children:

Breast milk: Breast milk is the best source of DGK for infants.
Adapted mixtures: Some adapted mixtures are enriched with DGK.
Food products: Fat fish (salmon, mackerel, sardines), linen seed, chia, walnuts.
Food additives: Fish oil for children, algae oil, additives with DGK.

Recommendations for the reception of omega-3 for children:

Breast-feeding: Feed the baby, if possible, to provide him with a sufficient amount of DGK.
Include fatty fish in the child’s diet: Offer your child oily fish 2-3 times a week.
Add flaxseed and chia to food: Add ground linen seed and chia to cereals, yogurts and other dishes.
Use Omega-3 children’s additives: If the child does not receive enough omega-3 from food, consider the possibility of taking Omega-3 children’s additives.
Consult with the pediatrician: Before taking Omega-3, children need to consult a pediatrician.

The choice of children’s additives omega-3:

Content of DHK: Pay attention to the content of the DGC in addition.
Output form: Choose additives in the form of chewing capsules, syrups or drops that are convenient for children to receive.
Taste: Choose additives with a pleasant taste so that the child willingly accept them.
Quality: Choose additives from reliable manufacturers that have been cleaned of heavy metals and other contaminants.
Certification: Look for certificates from independent organizations confirming the purity and quality of the product.

Precautions:

Allergies: Make sure that the child does not have allergies to fish or other ingredients in addition.
Overdose: Do not exceed the recommended Omega-3 dosage.
Storage: Keep the additives inaccessible to children.

7. Omega-3 for women: special needs

Women have special needs for omega-3 fatty acids at different stages of life, including pregnancy, breastfeeding and menopause.

Omega-3 during pregnancy:

Fetal development: DGC is necessary for the normal development of the brain, nervous system and vision of the child during pregnancy.
Prevention of premature birth: Studies show that the use of omega-3 during pregnancy can reduce the risk of premature birth.
Reduction in the risk of postpartum depression: Omega-3 can reduce the risk of postpartum depression.
Mother’s health support: Omega-3 support the health of the cardiovascular system and the mother’s immune system during pregnancy.

Recommended dosage Omega-3 during pregnancy:

200-300 mg of dgk per day in addition to the total consumption of omega-3.

Omega-3 sources during pregnancy:

Fat fish (salmon, mackerel, sardins)
Enriched products (eggs, milk, yogurt)
Food supplements (fish oil, algae oil)

Omega-3 during breastfeeding:

Transfer of dgk to the child: DGK is transmitted to the baby through breast milk and is necessary for its development.
Mother’s health support: Omega-3 support the health of the cardiovascular system and the mother’s immune system during breastfeeding.

Recommended dosage omega-3 during breastfeeding:

200-300 mg of dgk per day in addition to the total consumption of Omega-3.

Omega-3 during menopause:

Reduced symptoms of menopause: Omega-3 can reduce the symptoms of menopause, such as flare, night sweating and mood swings.
Bones’ health support: Omega-3 can maintain bone health and reduce the risk of osteoporosis.
Support for health of the cardiovascular system: Omega-3 support the health of the cardiovascular system and reduce the risk of developing cardiovascular diseases.
Improving cognitive functions: Omega-3 can improve memory, concentration and other cognitive functions.

Recommended dosage omega-3 during menopause:

250-500 mg EPK and DGK per day.

Omega-3 sources for women:

Fat fish (salmon, mackerel, sardins)
Plant sources (flaxseed, chia, walnuts)
Food supplements (fish oil, crill oil, algae oil)

Recommendations for women:

Balanced diet: Try to receive omega-3 from food, eating fatty fish 2-3 times a week and including Omega-3 plant sources in the diet.
Food additives: If you do not use enough fat fish or have special needs, consider the possibility of taking Omega-3 food additives.
Consult a doctor: Before taking Omega-3 food additives, especially during pregnancy, breastfeeding or menopause, consult a doctor.

8. Omega-3 for athletes: advantages and dosage

Omega-3 fatty acids can benefit athletes, supporting their health, improving productivity and contributing to restoration after training.

Advantages of Omega-3 for athletes:

Anti -inflammatory action: Omega-3 has anti-inflammatory properties that can help reduce inflammation in the muscles and joints after intense training.
Improving recovery: A decrease in inflammation can accelerate muscle recovery after training and reduce pain.
Support for joints of the joints: Omega-3 can maintain joint health and reduce the risk of injuries.
Improving blood flow: Omega-3 can improve blood flow to the muscles, which can increase their productivity and reduce fatigue.
Improving cognitive functions: Omega-3 can improve memory, concentration of attention and other cognitive functions that are important for athletes.
Heart health support: Omega-3 support the health of the cardiovascular system, which is important for athletes involved in intensive training.
Improving the composition of the body: Some studies show that omega-3 can help reduce fat mass and increase muscle mass.

Recommended dosage omega-3 for athletes:

1000-3000 mg EPK and DGK per day. The exact dosage depends on the intensity of training, sport and individual needs.

Recommendations for the reception of omega-3 for athletes:

Divide the dose: Divide the dose of omega-3 into several techniques during the day to improve assimilation.
Take Omega-3 during meals: Omega-3 intake can reduce the risk of discomfort in the stomach.
Take Omega-3 after training: Reception of Omega-3 after training can help reduce inflammation and accelerate muscle restoration.
Consult a doctor or sports nutritionist: Before starting the omega-3 in high doses, especially if you take any medicines, consult a doctor or a sports nutritionist.

Omega-3 sources for athletes:

Fat fish (salmon, mackerel, sardins)
Food supplements (fish oil, oil oil)

Selecting Omega-3 additives for athletes:

High content of EPK and DGK: Choose additives with a high content of EPK and DGK.
Quality: Choose additives from reliable manufacturers that have been cleaned of heavy metals and other contaminants.
Certification: Look for certificates from independent organizations confirming the purity and quality of the product.
Output form: Choose additives in the form of capsules, gels or liquids that are convenient for reception.

Important comments:

Omega-3 is only one of the factors affecting the performance and restoration of athletes. It is also important to observe a balanced diet, it is enough to relax and train correctly.
The research results on the influence of Omega-3 on the performance of athletes are ambiguous. Some athletes Omega-3 can be beneficial, while others-no.
Before taking Omega-3, you need to consult a doctor or a sports nutritionist, especially if you have any diseases or you take medicines.

9. Omega-3 and brain health: cognitive functions and mood

Omega-3 fatty acids, especially DGC, play an important role in brain health and can affect cognitive functions, mood and mental health.

The role of DHC in the brain:

Structural component: DGC is the main structural component of the cell membranes of the brain and is about 20% of fatty acids in the brain.
Neuron function: DHC is necessary for the normal function of neurons, the transmission of nerve impulses and the connection between brain cells.
Neuroplasticity: DGC promotes neuroplasticity, that is, the ability of the brain to adapt and change its structure and function in response to experience.
Neurogenesis: DGK can stimulate neurogenesis, that is, the formation of new neurons in the brain.

The influence of omega-3 on cognitive functions:

Memory: Studies show that omega-3 can improve memory, especially in older people and people with cognitive disorders.
Concentration: Omega-3 can improve concentration and reduce SDVG symptoms in children and adults.
Learning: Omega-3 can improve learning and cognitive functions in children and adults.
Age -related decrease in cognitive functions: Omega-3 can slow down the age-related decrease in cognitive functions and reduce the risk of developing dementia and Alzheimer’s disease.

The influence of Omega-3 on mood and mental health:

Depression: Studies show that omega-3 can reduce the symptoms of depression, especially when used in combination with antidepressants.
Anxiety: Omega-3 can reduce symptoms of anxiety and improve the general mental state.
Bipolar disorder: Omega-3 can reduce the symptoms of bipolar disorder and improve mood.
Schizophrenia: Some studies show that Omega-3 can improve schizophrenia symptoms.

Recommended dosage omega-3 for brain health:

250-1000 mg of dgk per day. The dosage depends on individual needs and health status.

Omega-3 sources for brain health:

Fat fish (salmon, mackerel, sardins)
Food supplements (fish oil, algae oil)

Recommendations for taking omega-3 for brain health:

Balanced diet: Try to receive omega-3 from food, eating fatty fish 2-3 times a week.
Food additives: If you do not consume enough fat fish, consider the possibility of taking Omega-3 food additives.
Choose a high content of DGK: For the health of the brain, DGK is especially important.
Consult a doctor: Before taking Omega-3 in high doses, especially if you have any mental disorders or you take medicines, consult your doctor.

Additional tips for the health of the brain:

Regular physical exercises: Physical exercises improve blood flow to the brain and contribute to its health.
Healthy nutrition: A balanced diet rich in fruits, vegetables and whole grains is important for brain health.
Sufficient sleep: A sufficient sleep is necessary to restore the brain and normal cognitive function.
Mental activity: Warm by mental activity, such as reading, solving the puzzle and studying the new one in order to maintain the brain in an active state.
Social activity: Support social ties and communicate with other people to stimulate the brain and improve mood.

** 10. Omega-3 and heart health: prevention

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