Omega-3: Reviews of doctors about additives

Omega-3: Reviews of doctors about additives-a detailed analysis for health

Section 1: Foundations of omega-3 fatty acids

1.1. What is Omega-3?

Omega-3 fatty acids is a group of polyunsaturated fatty acids (PNS), which are important to human health. They relate to indispensable fatty acids, since the body cannot synthesize them on its own and should receive them from food or additives. The main types of omega-3 fatty acids:

• Alpha-linolenic acid (Alk/ALA): Contained in plant sources such as linseed seeds, chia, walnuts and vegetable oils. Alk is the predecessor of the EPK and DGK, but its conversion into these forms in the body is limited.
• Eicopentenic acid (EPK/EPA): Mostly contained in fatty fish, such as salmon, mackerel, herring and tuna. EPC plays an important role in reducing inflammation and maintaining the cardiovascular system.
• Dokosagexic acid (DGK/DHA): It is also contained in fatty fish and algae. DGC is the main structural component of the brain and retina of the eye, which makes it extremely important for cognitive function and vision.

1.2. The importance of omega-3 for health

Omega-3 fatty acids have a diverse effect on the body, supporting various aspects of health:

• Cardiovascular system: Reducing the level of triglycerides, decreased blood pressure, reduction in the risk of blood clots and improving the function of the endothelium (internal lining of blood vessels).
• Brain and nervous system: Maintaining cognitive functions, improving memory and concentration, reducing the risk of developing neurodegenerative diseases (Alzheimer disease, dementia), help in the fight against depression and anxiety.
• Vision: Maintaining the health of the retina, reducing the risk of age -related macular degeneration (VMD), prevention of dry eye syndrome.
• Inflammation: A decrease in chronic inflammation, which is a risk factor for many diseases, including arthritis, cardiovascular disease and cancer.
• Immune system: Support for the normal function of the immune system, strengthening the immune response to infection.
• Leather: Improving the condition of the skin, a decrease in the symptoms of eczema and psoriasis, maintaining the moisture and elasticity of the skin.
• Pregnancy and development of the child: Important for the development of the brain and vision of the fetus during pregnancy and breastfeeding.

1.3. Deficiency omega-3

The omega-3 deficiency is a common problem, especially in Western countries where the consumption of fish and other wealthy omega-3 products are often not enough. Symptoms of deficiency may include:

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

Factors that contribute to omega-3 deficiency:

• Low fish consumption
• High consumption of omega-6 fatty acids (contained in vegetable oils, such as sunflower and corn)
• Insufficient alk consumption (from plant sources)
• Violation of the conversion of the Alc into the EPK and DGK (for some people)

Section 2: Omega-3 Overview

2.1. Types of omega-3 additives

There are several types of omega-3 additives that differ in the source, shape and concentration of omega-3 fatty acids:

• Fish oil: The most common type of additive obtained from oily fish. Contains both EPK and DGK. The quality of fish oil can vary depending on the source of fish, processing and cleaning methods.
• Crill oil: They are obtained from krill, small crustaceans living in antarctic waters. Contains EPK and DGK in the form of phospholipids, which are believed to be better absorbed by the body. Also contains antioxidant Astaxantin.
• Algae oil: Suitable for vegetarians and vegans, as it is produced from algae, which are a natural source of DGK. Some products also contain EPC.
• Flax seed oil: Contains Alk, which should be transformed into EPK and DHC in the body. The conversion of the Alc into the EPK and DGK can be ineffective in some people.
• Reinforced food: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.

2.2. Omega-3 forms

Omega-3 additives are available in various forms:

• Soft gelatin capsules (Softgels): The most common form, convenient for swallowing.
• Liquid oils: Can be added to food or consumed separately. They may have a fish taste.
• Emulsions: Liquid oils emulsified to improve taste and assimilation.
• Capsules with an endo -absorbing coating: Dissolved in the intestines, and not in the stomach, which can reduce fishing.

2.3. Omega-3 dosage

The recommended dosage of Omega-3 depends on individual needs, health status and type of additive. General recommendations:

• To maintain health: 250-500 mg EPK and DGK per day.
• With cardiovascular diseases: 1000-2000 mg EPK and DGK per day.
• With a high level of triglycerides: 2000-4000 mg EPK and DGK per day.
• With depression: 1000-2000 mg EPK and DGK per day.

It is important to read the labels of products and follow the recommendations of a doctor or nutritionist.

2.4. How to choose a quality omega-3 supplement

When choosing omega-3 additives, the following factors should be taken into account:

• Source: Give preference to additives from fatty fish (salmon, mackerel, herring), krill or algae.
• EPC and DGK concentration: Check the content of the EPK and DGK in each portion. The higher the concentration, the less capsules you will need to accept.
• Purity: Choose additives tested for heavy metals (mercury, lead), dioxins and other pollutants. Look for products certified by independent organizations such as IFOS (International Fish Oil Standards Program) or NSF International.
• Form: If you have a sensitive stomach, choose capsules with an endo -absorbal coating or krill oil.
• Best before date: Check the expiration date of the product.
• Reputation manufacturer: Choose additives from famous and reliable manufacturers.
• Price: The price can vary depending on the quality, concentration and brand. Compare prices and select a product that corresponds to your budget and needs.

Section 3: Reviews of doctors about omega-3 additives

3.1. Cardiology

Cardiologists often recommend omega-3 additives to their patients to maintain health of the cardiovascular system.

• Reducing the risk of cardiovascular diseases: Many studies have shown that omega-3 fatty acids can reduce the risk of heart attacks, strokes and other cardiovascular diseases.
• Reducing the level of triglycerides: Omega-3 fatty acids effectively reduce the level of triglycerides in the blood, which is an important risk factor for cardiovascular diseases.
• Reduced blood pressure: Omega-3 fatty acids can slightly reduce blood pressure in people with hypertension.
• Improving the function of the endothelium: Omega-3 fatty acids improve the function of the endothelium, the internal lining of blood vessels, which helps to improve blood flow and reduce the risk of blood clots.

However, cardiologists emphasize that Omega-3 additives are not a replacement for a healthy lifestyle, which includes a balanced diet, regular physical exercises and rejection of smoking.

3.2. Neurologists

Neurologists often recommend omega-3 supplements to maintain brain and nervous system health.

• Improving cognitive functions: DGC is the main structural component of the brain and is necessary for a normal cognitive function. Omega-3 additives can improve memory, concentration and other cognitive functions.
• Prevention of neurodegenerative diseases: Some studies have shown that omega-3 fatty acids can reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and dementia.
• Depression treatment: Omega-3 fatty acids can be useful in the treatment of depression, especially in combination with traditional antidepressants.
• Improving mood: Omega-3 fatty acids can improve mood and reduce anxiety.

Neurologists also note that omega-3 additives can be especially useful for children and pregnant women, since DHG is necessary for the development of the brain and vision of the fetus.

3.3. Ophthalmologists

Ophthalmologists often recommend omega-3 supplements to maintain the health of the eyes.

• Reduction of the risk of age -related macular degeneration (VMD): Some studies have shown that omega-3 fatty acids can reduce the risk of developing the VMD, which leads the cause of blindness in the elderly.
• Prevention of dry eye syndrome: Omega-3 fatty acids can help reduce symptoms of dry eye syndrome, such as dryness, itching and redness.
• Visual improvement: Omega-3 fatty acids can improve vision, especially in people with VMD or other eyes.

Ophthalmologists emphasize that omega-3 additives should be part of an integrated approach to maintaining the health of the eyes, which also includes healthy nutrition, sun protection and regular examinations by the doctor.

3.4. Dermatologists

Dermatologists often recommend omega-3 additives to improve the condition of the skin.

• Reducing symptoms of eczema and psoriasis: Omega-3 fatty acids can help reduce inflammation and itching associated with eczema and psoriasis.
• Improving skin moisture: Omega-3 fatty acids help maintain skin moisture and prevent dryness.
• Reducing skin inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help reduce skin inflammation caused by various factors.
• Improving skin elasticity: Omega-3 fatty acids can improve skin elasticity and reduce wrinkles.

Dermatologists note that omega-3 additives can be especially useful for people with dry, sensitive or prone to inflammation.

3.5. Other specialists

• Gastroenterologists: Omega-3 additives can be recommended to reduce inflammation for inflammatory intestinal diseases (BCC), such as Crohn’s disease and ulcerative colitis.
• Rheumatologists: Omega-3 additives can be recommended to reduce pain and inflammation with arthritis.
• Endocrinologists: Omega-3 additives can recommend to improve insulin sensitivity and reduce the risk of type 2 diabetes.
• Sports doctors: Omega-3 supplements can recommend to reduce inflammation after training and accelerate recovery.

Section 4: side effects and precautions

4.1. Possible side effects

Omega-3 additives are usually safe for most people, but in some cases they can cause side effects:

• Fish belching: The most common side effect that can be reduced by taking the additive during meals or choosing capsules with an endo -absorbal coating.
• Indigestion: Some people may experience nausea, diarrhea or bloating.
• Blood thinning: Omega-3 fatty acids can dilute blood, so people taking anticoagulants (warfarin, aspirin) should consult a doctor before taking omega-3 additives.
• Interaction with drugs: Omega-3 additives can interact with some drugs, so it is important to inform the doctor about all the additives and medicines you take.
• High doses: Reception of high doses of Omega-3 can increase the risk of bleeding.

4.2. Precautions

• Consult a doctor: Before taking the omega-3 additives, especially if you have any diseases or you take medicines.
• Start with a low dose: Start with a low dose and gradually increase it to avoid side effects.
• Take with food: Take omega-3 additives during meals to reduce fishing and improve absorption.
• Choose quality products: Choose additives from well -known and reliable manufacturers tested for pollutants.
• Follow the expiration date: Do not take additives with an expired shelf life.
• Stop reception before the operation: Stop taking Omega-3 additives a few days before the planned operation to reduce the risk of bleeding.

4.3. Omega-3 for pregnant and nursing women

Omega-3 fatty acids, especially DGC, are extremely important for the development of the brain and vision of the fetus during pregnancy and breastfeeding. Pregnant and lactating women are recommended to use at least 200-300 mg of dgk per day.

• Advantages for the fetus: Improving cognitive functions, vision and immune system.
• Advantages for the mother: Reduction in the risk of postpartum depression.

Pregnant and lactating women should consult a doctor to determine the optimal dose of Omega-3 and choose a safe supplement. Fish from fish with a high mercury (sword-fish, shark, royal macrel) should be avoided.

Section 5: Omega-3 in nutrition

5.1. Omega-3 sources in food

Obtaining omega-3 fatty acids from food is a preferred way, but additives can be useful if fish consumption is not enough.

• Fat fish: Salmon, mackerel, herring, tuna, sardines. It is recommended to consume fatty fish 2-3 times a week.
• Flax-seed: Source Alk. You can add to cereals, yogurts, salads or consumed in the form of linseed oil.
• Seeds of Chia: Source Alk. You can add to cereals, yogurts, salads or smoothies.
• Walnuts: Source Alk.
• Vegetable oils: Flaxseed oil, chia oil, walnut oil.
• Enriched products: Eggs, milk, yogurt, bread.

5.2. Tips to increase consumption omega-3 from food

• Turn on fat fish in your diet: Plan the use of fat fish 2-3 times a week.
• Add flaxseed and chia seeds to food: Sprinkle porridge, yogurts, salads or add to them to a smoothie.
• Use flaxseed oil as a gas station: Flaxseed oil has a pleasant nutty.
• Swear with walnuts: Walnuts are an excellent source of omega-3 and beneficial fats.
• Choose enriched products: If you have the opportunity, choose products enriched by Omega-3.
• Limit the consumption of omega-6 fatty acids: Reduce the consumption of vegetable oils, such as sunflower and corn, which are rich in omega-6 fatty acids.

5.3. Omega-3 and Omega-6 balance

It is important to maintain the balance between the consumption of omega-3 and omega-6 fatty acids. Ideally, the ratio of omega-6 to omega-3 should be no more than 4: 1. In Western countries, this ratio is often much higher, which can contribute to inflammation and other health problems.

To improve the balance of omega-3 and omega-6, increase the consumption of omega-3 and limit the consumption of omega-6 fatty acids.

Section 6: Prospects and future research

6.1. New research Omega-3

Studies of Omega-3 fatty acids continue and new data on their health benefits are constantly emerging.

• Brain effect: Studies study the effect of omega-3 on the prevention and treatment of Alzheimer’s disease, dementia and other neurodegenerative diseases.
• The role in mental health: Studies study the role of omega-3 in the treatment of depression, anxiety, bipolar disorder and other mental disorders.
• Application in oncology: Studies study the effect of omega-3 on the prevention and treatment of cancer.
• Influence on the immune system: Studies study the effect of omega-3 on the function of the immune system and the prevention of autoimmune diseases.
• New sources Omega-3: Studies are studied by new sources of Omega-3, such as micro-crossbars and genetically modified plants.

6.2. The future of Omega-3 additives

In the future, you can expect the emergence of new and improved omega-3 additives:

• Higher concentration of EPK and DGK: Development of additives with a higher concentration of EPK and DGC, which will reduce the number of capsules necessary to achieve the desired effect.
• Improved digestibility: Development of additives with improved digestibility, such as liposomal forms or additives with enzymes.
• Personalized additives: Development of personalized omega-3 additives that take into account individual needs and genetic characteristics of each person.
• More environmentally friendly sources: Development of more environmentally friendly sources of Omega-3, such as micro-crossbars, in order to reduce environmental impact.

6.3. The value of the consultation with the doctor

It is important to remember that omega-3 additives are not a universal tool and do not replace a healthy lifestyle. Before taking the omega-3 additives, you need to consult a doctor to determine the optimal dose and make sure that there are no contraindications.

The doctor can evaluate your health status, take into account the medicines you take and give individual recommendations for taking omega-3 additives. He can also help you choose a quality supplement and monitor your condition during the reception.

Do not self -medicate. A responsible approach to health is the key to longevity and well -being.