Omega-3: New research and the best additives

Part 1: omega-3 fatty acids-basics and importance

Omega-3 fatty acids is a group of polyunsaturated fatty acids necessary for human health. They relate to indispensable fatty acids, which means that the body cannot synthesize them independently, and we should receive them from food or additives. There are three main types of omega-3:

Alpha-linolenic acid (Alk): It is contained mainly in vegetable oils, such as linseed, soy and rapeseed oil, as well as in walnuts and chia seeds. ALK is the predecessor of EPA and DHA, but the effectiveness of its transformation into these longer-chain omega-3 fatty acids in the human body is relatively low.
Eicosapentaenic acid (EPA): It is mainly contained in fatty fish, such as salmon, mackerel, herring and tuna, as well as in some seaweed. EPC plays an important role in reducing inflammation and maintaining heart health.
Docosahexaenic acid (DHA): Also contained in fatty fish and seaweed. DGC is critical of the development and functioning of the brain, as well as for the health of the eyes.

Why are omega-3 so important?

Omega-3 fatty acids are involved in many important processes in the body, including:

Heart of heart: Omega-3 help reduce triglycerides, reduce blood pressure, reduce blood clots and reduce the risk of heart attacks and strokes.
Brain function: DGC is the main structural component of the brain and plays an important role in cognitive functions, memory and training. Enough consumption of DHC is especially important for brain development in infants and children.
Eye health: DGK is also the main structural component of the retina. Adequate consumption of DGC helps to maintain vision and reduces the risk of age -related macular degeneration (VMD).
Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce the symptoms of inflammatory diseases, such as arthritis and asthma.
Mental health: Some studies show that Omega-3 can help improve mood and reduce the symptoms of depression and anxiety.
Skin health: Omega-3 help maintain skin health, reduce dryness and inflammation, and also contribute to healing of wounds.

Recommended dosages:

The recommended daily dose of Omega-3 varies depending on the age, state of health and specific needs. However, in general, most healthcare organizations recommend consuming at least 250-500 mg of EPK and DGK per day to maintain overall health. People with certain diseases, such as heart disease, may require a higher dose. It is important to consult a doctor to determine the optimal dose for your individual needs.

Omega-3 sources in food:

Fat fish: Salmon, mackerel, herring, sardines, tuna. Try to choose wild fish, and not grown on a farm, since it usually contains more omega-3.
Flax seeds: Great source of Alk. They can be added to a smoothie, yogurt or porridge.
Seeds of Chia: Another good source of Alk. They can be used similarly to flax seeds.
Walnuts: Contain Alk.
Rapse oil: It contains Alk, but it is better to use it in moderate quantities due to the high content of omega-6 fatty acids.
Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3.

Part 2: The latest omega-3 research

Scientific research of omega-3 fatty acids continues, and new data constantly appear that confirm their health benefits. Here are some of the most interesting new studies:

Omega-3 and heart health: Studies continue to confirm the benefits of Omega-3 for the health of the heart. The meta-analyzes showed that the consumption of omega-3 is associated with a decrease in the risk of cardiovascular diseases, including heart attacks, strokes and sudden heart death. Recent studies also showed that Omega-3 can help improve the function of the endothelium lining the blood vessels, which plays an important role in maintaining the health of the heart.
Omega-3 and brain function: Studies show that Omega-3 play an important role in maintaining cognitive functions throughout life. They can help improve the memory, attention and speed of information processing. Some studies have shown that Omega-3 can help slow down a decrease in cognitive functions associated with aging, and reduce the risk of developing Alzheimer’s disease.
Omega-3 and mental health: Several studies have shown that omega-3 can be useful for treating depression and anxiety. They can help improve mood, reduce anxiety and improve sleep quality. Some studies have shown that Omega-3 can be especially effective in combination with traditional methods of treating mental disorders.
Omega-3 and inflammatory diseases: Omega-3 has anti-inflammatory properties and can help reduce the symptoms of inflammatory diseases, such as arthritis, asthma and inflammatory intestinal diseases (BCC). They can help reduce pain, stiffness and edema, as well as improve the function of joints and breathing.
Omega-3 and eye health: Studies show that Omega-3 can help protect against age-related macular degeneration (VMD), which leads the cause of blindness in the elderly. They can also help improve the symptoms of dry eyes.
Omega-3 and pregnancy: Omega-3 consumption during pregnancy is crucial for the development of the brain and eye of the child. It can also help reduce the risk of premature birth and postpartum depression.
Omega-3 and sports: New studies show that omega-3 can be useful for athletes. They can help reduce inflammation after training, improve muscle restoration and increase productivity.

New areas in research:

Personalized nutrigenomy: Studies study how genetic variations affect metabolism and use of omega-3, which can lead to personalized recommendations for the dosage and types of omega-3.
Microbia of the intestines and omega-3: The interaction between omega-3 and the intestinal microbioma is becoming more and more interesting. Studies are studied as omega-3 can affect the composition and function of microbioma, and vice versa.
Omega-3 and epigenetics: Studies are studied by how omega-3 can affect the epigenetic mechanisms that regulate the expression of genes. This may have long -term health consequences.

Critical research assessments:

It is important to critically evaluate Omega-3 research. You should take into account the size of the sample, the design of the study, the population studied, and the source of research financing. Meta analyzes and systematic reviews that combine the results of several studies often provide the most reliable evidence.

Part 3: Select the best additives omega-3

If you do not get enough omega-3 from food, additives can be useful to increase consumption. However, there are many different Omega-3 additives on the market, and the choice of the best can be a difficult task. Here are some factors that should be taken into account when choosing an Omega-3 additive:

Type Omega-3: Make sure the additive contains EPK and DGK. These two omega-3 fatty acids are most important to human health. Some additives contain only Alk, which is not as effective as EPK and DGK.
Dosage of EPK and DGK: Pay attention to the total amount of omega-3 in the capsule, as well as the number of EPK and DGK. Make sure the dosage corresponds to your needs.
Omega-3 form: Omega-3 additives are available in various forms, including:
- Fish oil: The most common form of Omega-3 additives. Usually available in the form of capsules or liquids.
- Crichail oil: Contains omega-3 in the form of phospholipids, which can be better absorbed by the body. Also contains antioxidant Astaxantin.
- Algae oil: The vegetarian and vegan source Omega-3. Contains DGK, and sometimes EPK.
- Triglyceride (tg): The natural form of omega-3 contained in fish. It is believed that it is better absorbed than ethyl ethers.
- Ethyl ethers (ee): Omega-3 is concentrated by a chemical process. More affordable than triglycerides, but can be absorbed worse.
Quality and cleanliness: Choose additives from reliable manufacturers that are testing for the cleanliness and content of heavy metals, such as mercury, lead and cadmium. Look for additives certified by third -party organizations such as NSF International, USP or Consumerlab.com.
Freshness: Omega-3 fatty acids are easily oxidized, which can lead to the formation of harmful substances. Choose additives with antioxidants such as vitamin E to prevent oxidation. Check the expiration date and buy additives stored in dark, opaque bottles.
Price: The price of Omega-3 additives can vary greatly. Compare the prices of different brands and shapes to find an additive that corresponds to your budget. However, do not sacrifice quality for the sake of price.
Taste: Some fish oil supplements may have an unpleasant fish aftertaste. If you are sensitive to taste, choose apples with a coating or with the addition of flavorings, such as lemon or mint.
Individual needs: Consider your individual needs and preferences. If you are a vegetarian or vegan, choose algae oil. If you are allergic to fish, avoid fish oil and steal oil additives.

Examples of good additives Omega-3 (note that these are only examples, and before buying it is necessary to conduct your own research and consult a doctor):

Nordic Naturals Ultimate Omega: High -quality fish fat in the form of triglycerides. Certified NSF International.
Carlson Labs Elite Omega-3 Gems: Another popular fish fat in the form of triglycerides. Contains antioxidant vitamin E.
Sports Research Omega-3 Fish Oil: Fish oil in the form of ethyl ethers, but with a high concentration of EPK and DGK. Certified IFOS.
Dr. Tobias Omega 3 Fish Oil: A good option for the ratio of price and quality. Certified by third -party organizations.
Vegan Omega-3 by Nested Naturals: The vegan version containing DHC from algae.
MegaRed Omega-3 Krill Oil: Cricle oil with astaxantin. It may be better absorbed than fish oil.

Tips for taking Omega-3 additives:

Take with food: Reception of omega-3 with food helps to improve absorption.
Start with a small dose: If you first take omega-3, start with a small dose and gradually increase it to avoid side effects, such as stomach disorder.
Be consistent: To get the maximum benefit from Omega-3, take additives regularly.
Consult a doctor: If you take medications, especially liquefied blood, or you have any diseases, consult your doctor before taking Omega-3 additives.

Part 4: possible side effects and precautions

In general, omega-3 fatty acids are considered safe for most people. However, in some cases side effects may occur. It is important to know about them and take appropriate precautions.

The most common side effects:

Indigestion: The most common side effect of omega-3 additives. It can include nausea, diarrhea, bloating and heartburn. To minimize this effect, take food additives and start with a small dose.
Fish taste or belching: Many people experience a fish taste or belching after taking Omega-3 additives. To avoid this, choose coating supplements or with the addition of flavorings. Keep the additives in the refrigerator to reduce the smell.
Blood thinning: Omega-3 can dilute blood, so they should take care of people who take blood thinning drugs, such as warfarin or aspirin. Consult a doctor before taking Omega-3 additives if you take such medicines.
Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants, antiplatelet agents and drugs to reduce blood pressure. Consult a doctor if you take any medicine.

Precautions:

Pregnancy and breastfeeding: Omega-3 is important for the development of the brain and eyes of the child, so pregnant and lactating women are recommended to use a sufficient amount of omega-3. However, before taking additives, you should consult a doctor.
Allergy to fish or seafood: People with allergies to fish or seafood should avoid fish oil and Cricille oil additives. Algae oil is a safe alternative.
Operations: Stop taking Omega-3 additives at least a week before the planned operation, as they can increase the risk of bleeding.
High doses: Do not take high doses of omega-3, if this is not recommended by a doctor. High doses can increase the risk of side effects, such as stomach disorder and bleeding.
Quality of additives: Choose additives from reliable manufacturers who test clean and safety. Avoid additives with a high content of heavy metals or other pollutants.
Individual sensitivity: Some people can be more sensitive to omega-3 than others. If you experience any side effects, stop taking the additives and consult your doctor.

When to see a doctor:

Consult a doctor if you experience any serious side effects after taking omega-3 additives, such as severe bleeding, shortness of breathing or an allergic reaction.

It is important to remember: Omega-3 supplements are not a replacement for a healthy lifestyle and a balanced diet. Try to receive omega-3 from food, such as fatty fish, flax seeds and walnuts.

Part 5: Omega-3 for different age groups

The need for omega-3 fatty acids varies depending on age and physiological condition. Consider recommendations for different age groups:

Infants: DGK is critical of the development of the brain and vision of infants. Breast milk is the best source of omega-3 for infants. If the child is on artificial feeding, choose the mixtures enriched with DHK. In some cases, the pediatrician can recommend DGK supplements.
Children: Omega-3 is important for cognitive development, attention and behavior of children. Provide the child with sufficient consumption of omega-3 from food, such as fat fish (if there is no allergy) or enriched products. If the child does not eat fish, you can consider the supplements of omega-3 for children in the form of chewing tablets or liquid forms.
Teenagers: Teenagers also need omega-3 to maintain the health of the brain, heart and skin. It is especially important for adolescents involved in sports to reduce inflammation and improve recovery. Make sure that the teenager receives enough omega-3 from food or additives.
Adults: Adults are recommended to consume at least 250-500 mg of EPK and DGK per day to maintain overall health. Omega-3 is important for the health of the heart, brain and joints. If you do not receive enough omega-3 from food, consider the additives.
Elderly people: Elderly people can get special benefits from Omega-3, as they can help slow down a decrease in cognitive functions, protect against age-related macular degeneration and reduce the risk of cardiovascular diseases. Omega-3 can also help reduce inflammation and improve joint function.
Pregnant and lactating women: Pregnant and lactating women are recommended to consume at least 200-300 mg of dgk per day to maintain the development of the brain and eyes of the child. Omega-3 can also help reduce the risk of premature birth and postpartum depression. Be sure to consult a doctor before taking additives.

Recommendations for dosage for different age groups (approximate; consultation with a doctor is necessary):

Infants (0-12 months): Consultation with a pediatrician to determine the dosage of DGK.
Children (1-8 years old): 100-250 mg of EPK and DGK per day.
Children (9-13 years old): 200-300 mg EPK and DGK per day.
Teenagers (14-18 years old): 250-500 mg EPK and DGK per day.
Adults (19+ years): 250-500 mg EPK and DGK per day.
Pregnant and lactating women: 200-300 mg DHG per day (in addition to 250-500 mg of EPK and DGK).

Part 6: omega-3 and vegetarianism/veganism

Obtaining a sufficient amount of omega-3 fatty acids may be a problem for vegetarians and vegans, since the main source of EPK and DGK is fat fish. However, there are plant sources of Alk, as well as vegan additives of DHK.

Omega-3 sources for vegetarians and vegans:

Alpha-linolenic acid (Alk):
- Flax seeds: Great source of Alk. You can use whole seeds, ground seeds or linseed oil. The ground seeds are better absorbed. Flaxseed oil should be stored in the refrigerator to prevent oxidation.
- Seeds of Chia: Another good source of Alk. You can use linen seeds similarly.
- Walnuts: Contain Alk, but in fewer quantities than flax and chia seeds.
- Rapse oil: It contains Alk, but it is better to use it in moderate quantities due to the high content of omega-6 fatty acids.
- Soye oil: Contains Alk.
Algae oil: The only vegan source of the EPK and DGK. Algae is the primary source of omega-3 for fish. Algae oil is carried out by growing algae and extraction from them omega-3 fatty acids.

Transformation of the Alc into EPK and DGK:

The problem with the vegetable sources of Omega-3 is that the body should convert Alc into EPK and DGK. The effectiveness of this transformation is relatively low, according to estimates, less than 10% for the EPC and less than 1% for DGK. The effectiveness of transformation is influenced by various factors, such as gender, age, diet and genetics.

Tips for improving the transformation of Alc into EPK and DGK:

Reduce the consumption of omega-6 fatty acids: High consumption of omega-6 fatty acids (contained in vegetable oils, such as sunflower and corn oil) can prevent the transformation of the Alc into EPK and DHC.
Increase the consumption of antioxidants: Antioxidants, such as vitamin C and vitamin E, can help protect omega-3 fatty acids from oxidation and improve their absorption.
Limit alcohol consumption: Alcohol can reduce the effectiveness of the transformation of Alc into EPK and DGK.
Avoid trans fats: Transfiders can interfere with the transformation of the Alc into EPK and DGK.

DHC supplements from algae:

Given the low efficiency of alk transformation into EPK and DGK, vegetarians and vegans are recommended to take DHC additives from algae. These additives provide a direct source of DHC, which guarantees sufficient consumption of this important omega-3 fatty acid.

How to choose an additive of DHC from algae:

Content of DHK: Pay attention to the content of DHC in the capsule. Choose additives with sufficient dosage for your needs.
Quality and cleanliness: Choose additives from reliable manufacturers who test clean and safety.
Form: Addresses of DHC from algae are available in various forms, including capsules and liquids. Choose a form that you like best.

Conclusion:

It is important for vegetarians and vegans to receive a sufficient amount of omega-3 fatty acids to maintain health. The use of products rich in Alk, such as flax and chia seeds, as well as taking the additives of DHC from algae, can help to provide sufficient Omega-3 consumption.

Part 7: Omega-3 and sports results

Omega-3 fatty acids are increasingly studied for their potential benefits for athletes. In this part, we consider how Omega-3 can affect various aspects of sports results.

Potential advantages of omega-3 for athletes:

Reduced inflammation: Intensive training can cause inflammation in the muscles and joints. Omega-3 has anti-inflammatory properties and can help reduce inflammation after training, which can lead to faster recovery.
Improving muscle recovery: Omega-3 can help improve muscle recovery after training, reducing muscle soreness with a delayed beginning (DOMS).
Improving the function of the joints: Omega-3 can help reduce inflammation in the joints and improve their function, which can be useful for athletes involved in sports with a high shock load.
Improving the cardiovascular function: Omega-3 can help improve the function of the endothelium lining the blood vessels, which can improve blood flow and the delivery of oxygen to the muscles.
Improving performance: Some studies have shown that Omega-3 can help improve performance in various sports, such as running, swimming and cycling.
Improving cognitive functions: Omega-3 can help improve cognitive functions, such as attention and concentration, which can be useful for athletes who require quick decision-making.
Reducing the risk of injuries: Reducing inflammation and improving the joint function, Omega-3 can potentially help reduce the risk of injuries.

Studies confirming the advantages of omega-3 for athletes:

A study published in Journal of the International Society of Sports Nutritionshowed that the intake of Omega-3 additives reduces DOMS after an eccentric training.
A study published in European Journal of Applied Physiologyshowed that the intake of Omega-3 adds improves the function of the endothelium in trained cyclists.
A study published in Journal of Sports Science & Medicineshowed that the intake of the Omega-3 additives improves cognitive functions in players.

Dosage recommendations for athletes:

For athletes seeking to improve their sporting results, a dose of 1-2 grams of EPK and DGK per day is usually recommended. However, the optimal dose can vary depending on the sport, the intensity of training and individual needs. It is recommended to consult a nutritionist or doctor to determine the optimal dose for your individual needs.

How to include omega-3 in the athlete’s diet:

Use fatty fish: Include fatty fish in your diet, such as salmon, mackerel and herring, 2-3 times a week.
Add flax seeds and chia: Add flax seeds and chia to the smoothie, yogurt, porridge or salads.
Take omega-3 additives: If you do not receive enough omega-3 from food, consider taking Omega-3 additives.

It is important to remember: Omega-3 is not a magic tablet. They are only one of many factors that can affect sports results. It is also important to adhere to a healthy lifestyle, including a balanced diet, sufficient sleep and regular training.

Part 8: omega-3 and inflammatory diseases

Inflammation is a natural reaction of the body to damage or infection. However, chronic inflammation can contribute to the development of many diseases, including arthritis, asthma, inflammatory intestinal diseases (BCC) and cardiovascular diseases. Omega-3 fatty acids have anti-inflammatory properties and can help reduce the symptoms of inflammatory diseases.

Omega-3 anti-inflammatory mechanisms:

Omega-3 fatty acids have an anti-inflammatory effect in several ways:

Reducing the production of inflammatory mediators: Omega-3 can help reduce the production of inflammatory mediators, such as prostaglandins and leukotrienes that contribute to inflammation.
An increase in the production of anti -inflammatory mediators: Omega-3 can help increase the production of anti-inflammatory mediators, such as resolvines and protectins that help suppress inflammation.
Modulation of the immune system: Omega-3 can help modulate the immune system, reducing the activity of inflammatory cells and increasing the activity of anti-inflammatory cells.

Omega-3 with various inflammatory diseases:

Arthritis: Omega-3 can help reduce pain, stiffness and edema for arthritis, especially with rheumatoid arthritis. They can also help improve the joint function.
Asthma: Omega-3 can help reduce inflammation in the respiratory tract and improve the function of the lungs with asthma. They can also help reduce the need for asthma drugs.
Inflammatory diseases of the intestine (BCC): Omega-3 can help reduce inflammation in the intestines with BAC, such as Crohn’s disease and ulcerative colitis. They can also help improve symptoms, such as diarrhea and abdominal pain.
Cardiovascular diseases: Omega-3 can help reduce inflammation in the arteries, which can reduce the risk of heart attacks and strokes.
Inflammatory skin diseases: Omega-3 can help reduce inflammation in the skin with inflammatory diseases, such as eczema and psoriasis.

Studies confirming the anti-inflammatory effect of Omega-3:

Numerous studies have shown that omega-3 fatty acids can help reduce inflammation and improve the symptoms of inflammatory diseases. Met-analyzes and systematic reviews confirm these conclusions.

Recommendations for dosage in inflammatory diseases:

For people with inflammatory diseases, a higher dose of Omega-3 may be required than to maintain overall health. Usually a dose of 2-4 grams of EPK and DGK per day is recommended. However, the optimal dose can vary depending on the disease and individual needs. It is recommended to consult a doctor to determine the optimal dose for your individual needs.

How to include omega-3 in a diet to reduce inflammation:

Use fatty fish: Include oily fish in your diet, such as salmon, mackerel and herring, 3-4 times a week.
Add flax seeds and chia: Add flax seeds and chia to the smoothie, yogurt, porridge or salads.
Take omega-3 additives: If you do not receive enough omega-3 from food, consider taking Omega-3 additives.

It is important to remember: Omega-3 is not a replacement for traditional methods of treating inflammatory diseases. They can be a useful addition to treatment, but it is important to consult a doctor before taking Omega-3 additives, especially if you take medications.

Part 9: omega-3 and mental health

More and more studies show the relationship between omega-3 fatty acids and mental health. Omega-3 play an important role in the structure and function of the brain, and their deficiency can be associated with various mental disorders.

Omega-3 and depression:

Several studies have shown that omega-3 can be useful for treating depression. The meta-analyzes showed that the intake of the Omega-3 additives can help improve the mood and reduce the symptoms of depression, especially in people with a large depressive disorder (BDR). EPC, apparently, is more effective than DGC in the treatment of depression.

Omega-3 and anxiety:

Some studies have shown that Omega-3 can be useful for treating anxiety. The meta-analyzes showed that the intake of the Omega-3 additives can help reduce the level of anxiety, especially in people with generalized anxiety disorder (GRT).

Omega-3 and bipolar disorder:

Some studies have shown that omega-3 can be useful for the treatment of bipolar disorder. They can help stabilize mood and reduce the symptoms of mania and depression.

Omega-3 and schizophrenia:

Some studies have shown that Omega-3 can be useful for the treatment of schizophrenia. They can help improve cognitive functions and reduce the symptoms of psychosis.

Omega-3 and ADHD (attention deficit syndrome and hyperactivity):

Some studies have shown that omega-3 can be useful for the treatment of ADHD. They can help