Omega-3 and immunity: the best additives to strengthen health

Omega-3 and immunity: the best additives to strengthen health

Section 1: Foundations of omega-3 fatty acids and their role in the body

Omega-3 fatty acids is a group of polyunsaturated fatty acids necessary for the normal functioning of the body. They are not synthesized in the human body in sufficient quantities and should come with food or additives. The main omega-3 fatty acids include alpha-linolenic acid (ALK), ecosapstrandachaneic acid (EPK) and non-oxacenoic acid (DGC).

1.1. Differences between Alk, EPK and DGK:

• Alpha-linolenic acid (Alk): Alc is a plant omega-3 fatty acid contained in foods such as linseed seeds, chia seeds, walnuts and rapeseed oil. It is the predecessor of the EPK and DGC, but the effectiveness of its transformation into these fatty acids in the human body is limited. Factors, such as age, gender, diet and general health, affect the speed of conversion. Although Alk has its useful properties, including supporting the health of the heart and a decrease in inflammation, its contribution to the overall level of EPK and DGK may be insignificant.
• Eicosapentaenic acid (EPA): EPK is a sea omega-3 fatty acid, mainly contained in fatty fish, such as salmon, mackerel and herring. It plays an important role in reducing inflammation, supporting heart health and improving mood. EPC is the predecessor of eicosanoids, substances that regulate inflammatory processes and immune function. It can also help reduce blood triglycerides and prevent blood clots.
• Docosahexaenic acid (DHA): DGK is also a sea omega-3 fatty acid, abundantly contained in fatty fish and algae. It is the main structural component of the brain, retina and sperm. DGC plays a decisive role in the development of the brain and cognitive functions, maintaining vision and reproductive health. It also has anti -inflammatory properties and can help reduce the risk of developing neurodegenerative diseases such as Alzheimer’s disease.

1.2. Omega-3 action mechanisms in the body:

Omega-3 fatty acids have a multilateral effect on the body, affecting various processes and systems.

• Anti -inflammatory action: Omega-3, especially the EPC and DGK, are the predecessors of eicosanoids, such as prostaglandins and leukotrienes who participate in the regulation of inflammatory processes. They contribute to the formation of anti -inflammatory eicosanoids that help reduce inflammation in the body. This is especially important for chronic inflammatory diseases, such as arthritis, asthma and inflammatory intestinal diseases.
• Influence on cell membranes: DGC is the main structural component of cell membranes, especially in the brain and retina. The inclusion of DHC in cell membranes makes them more flexible and flowing, which improves cell functioning and signal transmission. This is important for the normal functioning of the brain, vision and the nervous system.
• Regulation of genetic expression: Omega-3 fatty acids can affect the expression of genes that regulate inflammation, immunity and metabolism. They can activate certain transcription factors that control the expression of genes involved in these processes. This allows Omega-3 to have a long-term effect on health.
• Reducing the level of triglycerides: EPK and DGK proven reduce the level of triglycerides in the blood. Triglycerides are a type of fat, which can increase the risk of developing cardiovascular diseases. A decrease in the level of triglycerides helps to protect the heart and blood vessels.
• Heart health support: Omega-3 fatty acids have many positive effects on the health of the heart, including a decrease in blood pressure, a decrease in the risk of blood clots, improve the endothelial function and a decrease in triglycerides. All these factors contribute to a decrease in the risk of developing cardiovascular diseases.

1.3. Recommended daily dose of omega-3:

The recommended daily dose of omega-3 fatty acids varies depending on the age, gender, health and goals of administration. It is usually recommended to consume at least 250-500 mg of EPK and DGK per day to maintain overall health. People with cardiovascular diseases or other chronic diseases may require a higher dose, up to 1-2 grams per day, on the recommendation of a doctor. It is important to consider that the need for omega-3 can be higher during pregnancy and breastfeeding.

Section 2: Omega-3 influence on the immune system

Omega-3 fatty acids play an important role in the regulation of the immune system, affecting the function of immune cells and inflammatory processes.

2.1. Omega-3 and inflammation:

Chronic inflammation is a key factor in many diseases, including cardiovascular diseases, cancer, diabetes and autoimmune diseases. Omega-3 fatty acids, especially the EPK and DHC, have a powerful anti-inflammatory effect. They contribute to a decrease in the level of inflammatory cytokines, such as the factor of tumor-alpha necrosis (FS-α) and Interleukin-6 (IL-6), and an increase in the level of anti-inflammatory cytokines, such as Interlayykin-10 (IL-10). This balance helps to reduce inflammation in the body and protect against chronic diseases.

2.2. The effect on immune cells (T cells, B cells, NK cells):

• T-cells: Omega-3 fatty acids can affect the function of T cells that play an important role in cellular immunity. They can increase the activity of T cells, enhance their ability to recognize and destroy infected cells. Omega-3 can also affect the balance between different types of T cells, such as T-Helpers (Th1 and Th2) and regulatory T cells (Treg), which is important to maintain immune homeostasis.
• B-cells: B-cells are responsible for the production of antibodies that neutralize pathogens. Omega-3 fatty acids can affect the function of B cells, increasing their ability to produce antibodies. They can also modulate the immune response of the B cells, preventing excessive activation, which can lead to autoimmune diseases.
• NK cells (natural killers): NK cells play an important role in congenital immunity, destroying infected and tumor cells. Omega-3 fatty acids can increase the activity of NK cells, enhancing their ability to destroy target cells. This is especially important for protection against viral infections and cancer.

2.3. Omega-3 and autoimmune diseases:

Autoimmune diseases arise when the immune system erroneously attacks the body’s own tissues. Omega-3 fatty acids can help reduce inflammation and modulate the immune response in autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis. They can reduce the symptoms of the disease, such as pain, inflammation and fatigue, and improve the quality of life of patients. However, it is important to consult a doctor before using omega-3 additives for autoimmune diseases, as they can interact with drugs.

2.4. Omega-3 and infections:

Omega-3 fatty acids can affect susceptibility to infections and the course of infectious diseases. They can strengthen the immune response to pathogens, helping the body fight the infection. For example, omega-3 can increase the activity of phagocytes, cells that absorb and destroy bacteria and viruses. They can also enhance the production of antibodies and cytotoxic T cells that play an important role in the fight against viral infections. Some studies show that omega-3 can reduce the risk of respiratory infections such as flu and SARS.

Section 3: The best sources of omega-3 fatty acids: food and additives

To obtain a sufficient amount of omega-3 fatty acids, it is important to include in your diet products rich in these nutrients, and if necessary to take additives.

3.1. Omega-3 food sources:

• Fat fish: Salmon, mackerel, herring, tuna and sardines are excellent sources of EPK and DGK. It is recommended to consume fatty fish at least twice a week. It is important to choose a fish caught in the wild, as it contains more omega-3 and less pollutants.
• Flaxseed and linseed oil: Flaxseed is a good source of Alk. It can be added to cereals, yogurts, salads and baking. Flue oil is also a good source of Alk, but it should not be heated, as this can destroy omega-3 fatty acids.
• Seeds of Chia: Chia seeds are also a good source of Alk. They can be added to water, juices, yogurts and cereals. Chia seeds have high nutritional value and contain a lot of fiber, antioxidants and minerals.
• Walnuts: Walnuts contain Alk and are a good snack. They can be added to salads, cereals and pastries.
• Rapse oil: Rapse oil contains ALK and can be used for cooking. However, it should be used moderately, since it contains other fats.
• Eggs enriched omega-3: Some eggs are enriched with omega-3 fatty acids. This is achieved by adding to the food to the chickens of flaxseed or fish oil.

3.2. Types of omega-3 additives:

• Fish oil: Fish oil is the most common form of omega-3 additives. It contains EPK and DGK and is available in various forms, such as capsules, liquids and chewing tablets. It is important to choose fish oil from reliable manufacturers that guarantee the purity and quality of the product.
• Crill oil: Crill oil also contains EPK and DGK, as well as antioxidant Astaxantin. Some studies show that the crill oil can be more effective than fish oil in a decrease in inflammation and improving lipid profile.
• Algae oil: Algae oil is a vegetarian source of DHK. It is made of micro -cone, which are a natural source of DHC for fish. Algae oil is a good option for vegetarians and vegans who want to get DGK.
• Flaxseed oil in capsules: Flax oil in capsules contains Alk and is a vegetarian source of omega-3. However, as mentioned earlier, the effectiveness of the transformation of the ALK into EPK and DGC in the body is limited.

3.3. How to choose a quality omega-3 supplement:

When choosing an omega-3 additives, it is important to consider several factors to guarantee that you get a quality product.

• Content of EPK and DGK: Pay attention to the content of EPK and DGK in each portion of the additive. Look for additives that contain at least 250-500 mg of EPK and DGK per portion.
• Omega-3 form: Omega-3 fatty acids in additions can be represented in various forms, such as ethyl esters (EE), triglycerides (TG) and phospholipids. Triglycerides and phospholipids are considered more bioavailable than ethyl ethers.
• Cleanliness and safety: Make sure that the additive is tested for the content of heavy metals, such as mercury, lead and cadmium, as well as on the content of dioxins and polychlored bifeniles (PHB). Look for additives certified by third -party organizations such as NSF International or USP.
• Freshness: Omega-3 fatty acids are subject to oxidation, so it is important to choose additives that are protected from the effects of oxygen and light. Look for additives that contain antioxidants, such as vitamin E, to prevent oxidation. Check the expiration date and make sure that the additive was stored correctly.
• Manufacturer: Choose additives from reliable manufacturers with a good reputation. Read reviews about the product and manufacturer to make sure of the quality and effectiveness of the additive.
• Price: The price of Omega-3 additives can vary depending on the quality, concentration and shape of the omega-3. Compare the prices of various additives and select the one that corresponds to your budget and needs.

Section 4: Omega-3 and specific health conditions: evidence base

Omega-3 fatty acids were studied on the subject of their influence on various health states, and there is a significant evidence base confirming their benefits.

4.1. Cardiovascular diseases:

Numerous studies have shown that omega-3 fatty acids can reduce the risk of developing cardiovascular diseases. They can reduce the level of triglycerides, reduce blood pressure, reduce the risk of blood clots, improve endothelium function and reduce the risk of arrhythmias. The American Cardiological Association recommends using omega-3 fatty acids for the prevention and treatment of cardiovascular diseases.

4.2. Depression and anxiety:

Some studies show that omega-3 fatty acids can help reduce the symptoms of depression and anxiety. They can improve mood, reduce anxiety and improve sleep. Omega-3 can affect the level of neurotransmitters in the brain, such as serotonin and dopamine, which play an important role in the regulation of mood.

4.3. Arthritis:

Omega-3 fatty acids have anti-inflammatory properties and can help reduce arthritis symptoms, such as pain, inflammation and stiffness. They can reduce the need for non -steroidal anti -inflammatory drugs (NSAIDs) and improve joint function.

4.4. Age macular degeneration (VMD):

DGK is the main structural component of the retina. Some studies show that omega-3 fatty acids can help reduce the risk of developing age-related macular degeneration (VMD), which leads the cause of blindness in the elderly. They can protect the retina from damage and improve vision.

4.5. Alzheimer’s disease:

DGC plays an important role in the development of the brain and cognitive functions. Some studies show that omega-3 fatty acids can help slow down the progression of Alzheimer’s disease and improve cognitive functions in the elderly. They can protect the brain from damage and improve signal transmission between nerve cells.

4.6. Children’s development:

Omega-3 fatty acids, especially DGC, play an important role in the development of the brain and vision in children. They are necessary for the formation of the nervous system and retina of the eye. Omega-3 consumption during pregnancy and breastfeeding can improve cognitive functions and vision in children.

Section 5: Side effects and precautions when taking omega-3 additives

Although omega-3 fatty acids are usually safe, side effects can occur when taking them, especially in large doses. It is important to observe precautions and consult a doctor before taking Omega-3 additives.

5.1. Possible side effects:

• Gastrointestinal disorders: The most common side effects of omega-3 additives are gastrointestinal disorders, such as nausea, diarrhea, bloating and heartburn. These side effects are usually insignificant and pass on their own. Reception of omega-3 additives during food can help reduce the risk of developing these side effects.
• Fish taste or belching: Some people may experience a fish taste or belching after taking Omega-3 additives. This is due to the content of fish oil in addition. The choice of additives with an endo -absorbing coating or taking them during food can help reduce the risk of developing these side effects.
• Bleeding: Omega-3 fatty acids can dilute blood and increase the risk of bleeding. Therefore, it is important to be careful when taking omega-3 additives in combination with anticoagulants (drugs that thin blood), such as warfarin or aspirin. People planning the operation should stop taking Omega-3 additives a few weeks before surgery in order to reduce the risk of bleeding.
• Allergic reactions: In people with allergies to fish or seafood, allergic reactions to omega-3 supplements obtained from fish or krill may occur. Symptoms of an allergic reaction may include leather rash, itching, urticaria, swelling of the lips, tongue or throat and difficulty breathing. People with allergies to fish or seafood should avoid taking omega-3 additives obtained from these sources, and choose algae oil, which is a vegetarian source of DGK.
• Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants, antiplatelets and drugs to reduce blood pressure. It is important to consult a doctor before taking Omega-3 additives if you take any medicine.

5.2. Precautions:

• Consult a doctor: Before taking the omega-3 additives, consult a doctor, especially if you have any diseases or you take any medication.
• Observe the dosage: Do not exceed the recommended dosage of omega-3 additives. High doses of Omega-3 can increase the risk of side effects.
• Choose quality additives: Choose omega-3 additives from reliable manufacturers that guarantee the cleanliness and quality of the product.
• Keep correctly: Keep omega-3 additives in a cool, dry place, away from light and heat.
• Be careful during pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking Omega-3 additives.

Section 6: future areas of omega-3 research and immunity

Studies of omega-3 fatty acids and their influence on the immune system continue, and future studies can lead to new discoveries and the use of these nutrients.

6.1. Omega-3 and Covid-19:

Some studies show that omega-3 fatty acids can play a role in the prevention and treatment of Covid-19. They can reduce inflammation, improve the function of immune cells and reduce the risk of severe complications, such as acute respiratory distress syndrome (ARDS). However, additional studies are needed to confirm these results and determine the optimal dosage and duration of omega-3 reception at COVID-19.

6.2. Omega-3 and vaccination:

Some studies show that omega-3 fatty acids can improve the immune response to vaccines. They can strengthen antibodies and increase vaccination. However, additional studies are needed to confirm these results and determine whether omega-3 can be used to improve vaccines against various diseases.

6.3. Omega-3 and intestinal microbia:

The intestinal microbia plays an important role in the regulation of the immune system. Some studies show that omega-3 fatty acids can affect the composition and function of the intestinal microbioma. They can contribute to the growth of beneficial bacteria and a decrease in the growth of harmful bacteria. This can improve the function of the immune system and reduce the risk of various diseases.

6.4. Individual approaches to Omega-3 reception:

Future studies can be aimed at developing individual approaches to the Omega-3 reception, taking into account the genetic characteristics, health status and dietary habits of each person. This can allow optimizing the dosage and duration of the omega-3 reception to achieve maximum health benefits.

Section 7: Conclusion

Omega-3 fatty acids play an important role in the regulation of the immune system and maintaining health. They have anti-inflammatory properties, affect the function of immune cells and can help reduce the risk of various diseases, including cardiovascular diseases, depression, arthritis, age macular degeneration and Alzheimer’s disease. It is important to include products rich in omega-3 fatty acids in your diet, and if necessary, take additives. When choosing an omega-3 additive, it is important to take into account the content of the EPC and DGK, the Omega-3 form, the purity and safety of the product. Before taking the omega-3 additives, consult a doctor, especially if you have any diseases or you take any medication.