Omega-3: which supplements to choose?

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Omega-3: which supplements to choose? Full manual in composition, advantages and selection of optimal dose

Section 1: What is Omega-3 and why are they important?

Omega-3 fatty acids is a class of polyunsaturated fatty acids (PNS) necessary for human health. They are not synthesized in the body in sufficient quantities, so they must be obtained from food or additives. There are three main types of omega-3 fatty acids, which are of the greatest value for health:

  • Alpha-linolenic acid (Alk): This is a plant omega-3 contained in linen seeds, walnuts, chia seeds and hemp oil. The body can convert Alc into EPK and DGC, but the effectiveness of this transformation is low (usually less than 10%), especially in men.

  • Eicosapentaenic acid (EPA): This omega-3, contained mainly in fatty fish and algae, plays a key role in reducing inflammation, supporting heart health and mental well-being.

  • Docosahexaenic acid (DHA): The main structural component of the brain, retina of the eye and sperm. DGK is critical of the development of the brain and vision in infants, as well as for maintaining cognitive functions and eye health throughout life.

Omega-3 value for health:

Omega-3 fatty acids play an important role in many physiological processes, including:

  • Cardiovascular system: Reducing the level of triglycerides, blood pressure, risk of blood clots and vascular inflammation. Improving the function of the endothelium (inner vascular membrane).

  • Nervous system: Maintaining the structure and function of the brain, improving cognitive functions (memory, attention, thinking), reducing the risk of depression and anxiety, supporting the health of nerve cells.

  • Eye health: DGK is the main component of the retina necessary for normal vision. Enough consumption of omega-3 can reduce the risk of age-related macular degeneration (VMD) and dry eye syndrome.

  • Immune system: Regulation of inflammatory processes, support for the balance of the immune system, reducing the risk of autoimmune diseases.

  • Joints and bones: Reducing inflammation in the joints, decreased pain in arthritis, maintaining bone density.

  • Leather: Moisturizing the skin, a decrease in inflammation for acne, eczema and psoriasis, improvement of skin elasticity.

Omega-3 deficiency:

A modern diet, rich in processed products and poor fat fish, often leads to omega-3 deficiency. Signs of omega-3 deficiency may include:

  • Dry skin and hair
  • Fatigue
  • Bad memory
  • Difficulties with concentration
  • Depression
  • Joint pain
  • Problems with vision

Section 2: sources Omega-3: food vs. Additives

Omega-3 food sources:

  • Fat fish: Salmon (especially wild), mackerel, sardines, tuna (albacco), herring, trout. It is recommended to consume fatty fish 2-3 times a week. It is important to consider possible risks associated with the content of mercury and other pollutants in fish, especially in large predatory species (for example, tuna).

  • Plant sources (Alk): Flaxseed seeds, chia seeds, walnuts, hemp oil, soybeans and products from them (Tofu, Edamam). Despite the fact that these products contain ALK, the effectiveness of its transformation into EPK and DGC is low.

  • Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

Advantages and disadvantages of food sources:

  • Advantages: They contain other healthy nutrients (vitamins, minerals, protein), can be tasty and diverse in preparation.
  • Flaws: It is not always easy to get enough EPK and DGC only from food, especially if you do not eat fatty fish regularly. Possible content of pollutants in fish (mercury, polychlored bifeniles). Low efficiency of alk transformation into EPK and DGK.

Omega-3 additives:

  • Fish oil: The most common type of omega-3 additives obtained from fat fish tissues. Contains EPK and DGK. It is important to choose additives from reliable manufacturers who have passed testing for the cleanliness and content of heavy metals.

  • Krishye fat: Received from the Antarctic krill, a small crustacean. Contains EPK and DGK, as well as antioxidant Astaxantin. It is believed that the EPK and the DGC in Cricille fat are better absorbed than in fish oil, thanks to phospholipid form. More expensive than fish oil.

  • Algae oil: A plant source of EPK and DHC obtained from algae. Suitable for vegetarians and vegan. Environmentally more stable option than fish oil.

  • Linseed oil: Contains Alk, but, as noted above, the effectiveness of its transformation into EPK and DGC is low. It is not the best choice for those who seek to increase the level of EPC and DGC in the body.

Advantages and disadvantages of omega-3 additives:

  • Advantages: A convenient way to obtain the required amount of EPK and DGK, especially if you do not use fatty fish regularly. The ability to choose additives with a high concentration of EPK and DGK. Vegetarian and vegan options are available.
  • Flaws: Possible side effects (fish belching, stomach disorder). It is important to choose additives from reliable manufacturers who have passed testing for the cleanliness and content of heavy metals. Can be more expensive than food sources.

Section 3: How to choose the best omega-3 supplement?

The choice of omega-3 additives can be complicated, given the variety of products in the market. Here are a few key factors that should be taken into account:

  1. Type Omega-3:

    • EPA and DHK: For most people seeking maximum health benefits, the best choice is additives containing EPC and DGK. Fish oil, crooked oil and algae – good options.
    • Alk: If you are a vegetarian or vegan, algae oil is the only reliable source of EPK and DGK. Flaxseed oil can be an addition to the diet, but is not an optimal source of omega-3 for overall health.

  2. EPC and DGK concentration:

    • Carefully study the label to find out how many EPK and DHK are contained in one portion (usually in one capsule or teaspoon). Look for additives with a high concentration of EPK and DGC to get the maximum benefit with a lower dose. For example, instead of 1000 mg of fish oil with 300 mg of EPK and DGK, it is better to choose 1000 mg with 600-800 mg EPK and DGK.

  3. The ratio of EPK and DGK:

    • There is no universal ideal ratio of EPC and DGK. Some studies show that the higher EPC content can be useful for improving the mood and reduce inflammation, while the higher content of the DHC can be useful for the health of the brain and vision. In general, the ratio of 2: 1 EPK to DGK or 1: 1 is acceptable for most people. Consult a doctor to determine the optimal ratio for your individual needs.

  4. Omega-3 form:

    • Triglycerides (TG): The natural form of omega-3 contained in fish. It is well absorbed.
    • Ethyl ethers (ee): A cheaper form obtained by converting triglycerides. It can be worse absorbed than triglycerides. Many manufacturers process ethyl broadcasts back to triglycerides (Re-Sesterified TriglyCerides (RTG) to improve digestibility.
    • Phospholippide: Contained in Cricle fat. It is believed that they are better absorbed than triglycerides, since phospholipids are the main components of cell membranes.

    Choose additives in the form of triglycerides or phospholipids, if possible. If the additive contains ethyl ethers, make sure that it has passed the process of re -element (RTG).

  5. Cleanliness and safety:

    • Choose additives from reliable manufacturers that are testing for the cleanliness and content of heavy metals (mercury, lead, cadmium), polychlored biphenyls (PHB) and dioxins. Look for products certified by third -party organizations such as NSF International, USP (United States Pharmacopeia) or IFOS (International Fish Oil Standards Program). These certificates guarantee that the product meets the stated quality and purity standards.

  6. Freshness:

    • Omega-3 fatty acids are subject to oxidation, which can lead to the formation of harmful substances and a decrease in product efficiency. Make sure that the additive contains antioxidants, such as vitamin E or astaxantin, to protect against oxidation. Check the expiration date of the product and store it in accordance with the manufacturer’s instructions (usually in a cool, dark place). Pay attention to the smell of additives – a scalcent smell indicates oxidation and the product should not be consumed.

  7. Price:

    • The price of omega-3 additives can vary greatly. Not always the most expensive supplement is the best. Compare additives with a similar concentration of EPK and DGK, Omega-3 form and cleanliness certification. Sometimes you can find high -quality additives at a more affordable price.

  8. Allergies and intolerance:

    • If you are allergic to fish or mollusks, choose algae -based additives or other alternative sources. Pay attention to the ingredients of the additive to avoid allergens or substances that can cause intolerance in you.

  9. Reviews and recommendations:

    • Read the reviews of other users about the product to find out about their experience. Ask for recommendations from your doctor or nutritionist.

Section 4: Omega-3 dosage: how much should you take?

The optimal dosage of Omega-3 depends on your individual needs, health and goals. General recommendations:

  • General recommendation: The minimum recommended dose of EPK and DGK is 250-500 mg per day to maintain overall health.

  • Cardiovascular diseases: The American Cardiological Association (AHA) recommends using 1 gram EPK and DGK per day to people with coronary heart disease. In some cases, the doctor may recommend higher doses.

  • High level of triglycerides: 2-4 grams of EPK and DGK per day can help reduce the level of triglycerides. Take under the supervision of a doctor.

  • Depression and anxiety: 1-2 grams of EPK per day can be useful to improve the mood and reduce anxiety. Does not replace traditional treatment.

  • Inflammatory diseases (arthritis, autoimmune diseases): 1-3 grams of EPK and DGK per day can help reduce inflammation and relieve symptoms.

  • Pregnancy and breastfeeding: 200-300 mg of dgk per day is necessary for the development of the brain and vision of the fetus and baby. Many doctors recommend higher doses.

  • Children: The dosage of omega-3 for children depends on age and weight. Consult a pediatrician to determine the optimal dose.

Important:

  • Start with a low dose and gradually increase it to avoid side effects from the gastrointestinal tract.
  • Divide the dose into several techniques during the day to improve assimilation.
  • Take omega-3 during meals to improve assimilation and reduce the risk of fishing.
  • Consult a doctor before starting taking omega-3 additives, especially if you have any diseases or you take medications. Omega-3 can interact with some drugs such as anticoagulants.

Section 5: side effects and contraindications

Omega-3 additives are usually considered safe when taken in recommended doses. However, some people may have side effects, such as:

  • Gastrointestinal disorders: Fish belching, nausea, diarrhea, bloating. These side effects are usually insignificant and can be reduced by taking additive during meals, dividing the dose into several techniques during the day or choosing an additive with an endo -absorb coating.
  • Bleeding: High doses of omega-3 can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants (warfarin, clopidogrel). Consult a doctor before taking omega-3, if you take anticoagulants or you have a blood coagulation disorders.
  • Allergic reactions: In people with allergies to fish or mollusks, allergic reactions to fish oil or kriene fat may occur. In this case, you should choose algae -based additives.
  • Interaction with drugs: Omega-3 can interact with some drugs such as anticoagulants, antihypertensive drugs and drugs that reduce cholesterol. Consult a doctor before taking omega-3 if you take any medicine.

Contraindications:

  • Allergies to fish or mollusks (for fish oil and kriel oil).
  • Reception of anticoagulants (consultation with a doctor is required).
  • Blood coagulation (consultation with a doctor is required).
  • Preparation for a surgical operation (stop taking omega-3 a few weeks before surgery to reduce the risk of bleeding).

Section 6: Omega-3 for different categories of the population

  • Children: Omega-3, especially DGK, is important for the development of brain and vision in children. Consult a pediatrician to determine the optimal dose. Chewing tablets and liquid forms of omega-3 for children are available.

  • Pregnant and lactating women: DHC is necessary for the development of the brain and vision of the fetus and baby. It is recommended to use 200-300 mg of dgk per day. Consult a doctor to determine the optimal dose.

  • Elderly people: Omega-3 can help maintain cognitive functions, health and joints in the elderly.

  • Vegetarians and vegans: Algae oil is the only reliable plant source of the EPK and DGK. Flaxseed oil can be an addition to the diet, but is not an optimal source of omega-3 for overall health.

  • Athletes: Omega-3 can help reduce inflammation, speed up recovery after training and improve sports results.

Section 7: Conclusion: an individual approach to the choice of omega-3 additives

The choice of omega-3 additives is an individual process that depends on your needs, health and goals. It is important to take into account the type of omega-3, the concentration of EPK and DGK, the Omega-3 form, the purity and safety of the product, the price and the presence of allergies or intolerance. Consult a doctor or nutritionist to get individual recommendations and determine the optimal dose of omega-3 for you. Remember that Omega-3 additives is not a replacement for healthy diet and lifestyle, but only an addition to them. Try to use fatty fish regularly and include other sources of Omega-3 in your diet, such as flaxseed, chia seeds and walnuts. Choosing high-quality omega-3 additives and adhering to a balanced diet, you can improve your health and well-being.

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