How to take omega-3: dosage and tips

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How to take omega-3: dosage and tips

Omega-3 fatty acids is a group of polyunsaturated fats necessary to maintain human health. They are not produced by the body in sufficient quantities and should come from food or additives. In this article, we will examine in detail how to take Omega-3 correctly in order to get the maximum benefit for health, paying special attention to the dosage, sources, factors affecting assimilation, and tips for choosing high-quality additives.

I. The importance of omega-3 for health

Omega-3 fatty acids play a key role in many physiological processes, affecting the health of the heart, brain, eyes and joints. The main types of omega-3, important for human health:

  • Eicosapentaenic acid (EPA): Mostly contained in fatty fish and seafood. EPC has anti -inflammatory properties and is important for the health of the heart and blood vessels.
  • Docosahexaenic acid (DHA): It is also contained in oily fish and seafood. DGC is the main structural component of the brain and retina of the eye, necessary for the normal functioning of the nervous system and vision.
  • Alpha-linolenic acid (Alk): Contained in plant sources, such as flaxseed, walnuts and chia seeds. ALK can be transformed into EPK and DGK, but this process in humans is not very effective.

A. The benefits for the cardiovascular system:

  • Reducing the level of triglycerides: Omega-3 acids help reduce the level of triglycerides in the blood, which reduces the risk of developing cardiovascular diseases. The high level of triglycerides is associated with an increased risk of atherosclerosis and myocardial infarction.
  • Reduced blood pressure: Omega-3 can provide a moderate decline in blood pressure, especially in people with hypertension.
  • Prevention of blood clots: Omega-3 contributes to the liquefaction of blood and prevent blood clots, which reduces the risk of stroke and other thromboembolic complications.
  • Improving the function of the endothelium: Omega-3 improve the function of the endothelium-the inner layer of blood vessels, which plays an important role in regulating the tone of blood vessels and the prevention of atherosclerosis.
  • Reducing the risk of sudden heart death: Some studies show that the use of omega-3 is associated with a decrease in the risk of sudden heart death, especially in people with heart disease.

B. The benefits for the brain and nervous system:

  • Improving cognitive functions: DHC is an important component of the cell membranes of the brain and is necessary for the normal functioning of neurons. The use of omega-3 can improve memory, concentration of attention and other cognitive functions.
  • Prevention of neurodegenerative diseases: Studies show that omega-3 can protect the brain from age-related changes and reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and dementia.
  • Improving mood and decreasing depression symptoms: Omega-3 can affect the level of neurotransmitters in the brain, such as serotonin, and improve the mood. Some studies show that the use of omega-3 can alleviate the symptoms of depression and anxiety.
  • Support for brain development in children: DGC is necessary for the normal development of the brain and vision in children, especially during pregnancy and breastfeeding. The use of omega-3 pregnant and nursing women can improve cognitive functions and vision in their children.

C. Eye benefits:

  • Prevention of age -related macular degeneration (VMD): DGC is an important component of the retina and is necessary for normal vision. The use of omega-3 can reduce the risk of developing the VMD-the main cause of blindness in the elderly.
  • Reduction of risk of dry eye syndrome: Omega-3 help reduce inflammation in the lackeys and improve the quality of tear fluid, which can alleviate the symptoms of dry eye syndrome.

D. The benefits for the joints:

  • Reducing inflammation for arthritis: EPK and DGC have anti -inflammatory properties and can help reduce inflammation in arthritis, relieve pain and improve mobility.
  • Cross fabric protection: Some studies show that omega-3 can protect cartilage tissue from destruction during osteoarthritis.

E. Other potential advantages:

  • Support for the immune system: Omega-3 can modulate the immune system and improve its function.
  • Improving the condition of the skin: Omega-3 can help reduce skin inflammation and improve its condition with eczema, psoriasis and other skin diseases.
  • Reducing the risk of developing certain types of cancer: Some studies show that the use of omega-3 is associated with a decrease in the risk of developing colon, breast and prostate cancer, but additional studies are needed to confirm these results.

II. Recommended dosage omega-3

The recommended dosage of Omega-3 depends on the age, state of health and goals of admission. General recommendations:

  • General preventive dose: 250-500 mg EPK and DGK per day.
  • To maintain heart health: 1000 mg of EPK and DGK per day.
  • With an increased level of triglycerides: 2000-4000 mg of EPK and DGK per day (under the supervision of a doctor).
  • To relieve arthritis symptoms: Up to 3000 mg of EPK and DGK per day (under the supervision of a doctor).
  • Pregnant and lactating women: At least 300 mg of dgk per day.

It is important to note that these recommendations are common and can vary depending on individual needs. Before taking high doses of Omega-3, it is recommended to consult a doctor.

A. Dosage for children:

The dosage of omega-3 for children also varies depending on age and health. It is recommended to consult a pediatrician to determine the optimal dosage for your child. General recommendations:

  • Infants (0-12 months): Omega-3 is obtained from breast milk or enriched children’s mixtures.
  • Children (1-3 years old): 70-100 mg EPK and DGK per day.
  • Children (4-8 years old): 90-130 mg EPK and DGK per day.
  • Children (9-13 years old): 100-250 mg of EPK and DGK per day.

For children, special forms of omega-3 are often used in the form of chewing tablets or liquids with a pleasant taste.

B. Dosage for the elderly:

Elderly people may experience omega-3 deficiency due to age-related changes in digestion and reduction of appetite. The recommended dosage of Omega-3 for the elderly is 250-500 mg of EPK and DGK per day for general prevention and can be increased to 1000 mg per day to maintain heart and brain health.

C. Dosage during pregnancy and breastfeeding:

During pregnancy and breastfeeding, the need for omega-3 increases, especially in the DHC, which is necessary for the normal development of the brain and vision of the child. The recommended dosage of DHC for pregnant women and lactating women is at least 300 mg per day. Some experts recommend up to 600 mg of DHK per day for the optimal development of the child.

D. Factors affecting the need for omega-3:

Some factors may affect the need for omega-3 and demand an increase in dosage:

  • Inflammatory diseases: People with inflammatory diseases, such as arthritis, asthma and inflammatory intestinal diseases, may need higher doses of omega-3 to reduce inflammation.
  • Depression and anxiety: Omega-3 can help alleviate the symptoms of depression and anxiety, and some people may need higher doses to achieve the optimal effect.
  • Low content of omega-3: People who do not consume enough fat fish or other sources of Omega-3 may need in addition to satisfy their needs.
  • Reception of some drugs: Some drugs, such as statins, can reduce the level of omega-3 in the blood, and people taking these drugs may need higher doses of omega-3.

III. Sources Omega-3

Omega-3 fatty acids can be obtained from various sources of both animal and plant origin.

A. Animal sources:

  • Fat fish: The best source of EPK and DGK is fat fish, such as salmon, tuna, sardines, herring, mackerel and anchovies. It is recommended to consume fatty fish at least twice a week.
  • Fish oil: Fish oil is a concentrated source of EPK and DGC and is available in the form of capsules or liquids.
  • Krill: Kril is small crustaceans living in the ocean. Krill oil is also a source of EPK and DGK and contains antioxidant Astaxantin.

B. Plant sources:

  • Flax-seed: Flaxseed is a rich source of ALK, which can be transformed into EPC and DGC in the body, but this process is not very effective.
  • Walnuts: Walnuts also contain Alk.
  • Seeds of Chia: Chia seeds are a good source of Alk.
  • Rapse oil: Rapse oil contains Alk.
  • Soybean beans: Soybean beans contain Alk.
  • Seaweed: Some types of seaweed, such as spirulina and chlorella, contain EPK and DGK. This is especially important for vegetarians and vegans.

C. The choice of the source omega-3:

When choosing an omega-3 source, several factors should be taken into account:

  • Content of EPK and DGK: It is important to choose sources containing a sufficient amount of EPC and DGC, since it is these fatty acids that provide the greatest benefit for health.
  • Quality and cleanliness: Choose products produced by reputable manufacturers that test the content of heavy metals, pesticides and other pollutants.
  • Bioavailability: Some forms of omega-3, such as triglycerides and phospholipids, can be better absorbed by the body than other forms, such as ethyl ethers.
  • Environmental friendliness: When choosing fish or crooked oil, you should give preference to products obtained from stable sources.
  • Personal preferences: Consider your dietary preferences and possible allergies when choosing an Omega-3 source.

IV. Omega-3 release forms

Omega-3 are available in various forms of release, which allows you to choose the most convenient option:

  • Capsules: The most common Omega-3 release form. Capsules are convenient to use and have no smell and taste.
  • Soft gel capsules: Soft gel capsules are easier to swallow than ordinary capsules.
  • Liquid: Omega-3 liquid forms can be added to food or drinks. They often have a pleasant taste, which makes them more suitable for children and people who are difficult to swallow capsules.
  • Chewing tablets: Chewing tablets with Omega-3 are designed specifically for children and have a pleasant taste.
  • Enriched products: Some products, such as milk, yogurt and bread, are enriched with omega-3.

A. Triglycerides vs. Ethyl ethers:

It is important to understand the difference between the forms of Omega-3: triglycerides and ethyl ethers.

  • Triglycerides (TG): This is the natural form of Omega-3, in which they are in fish and seafood. Triglycerides are better absorbed by the body than ethyl ethers.
  • Ethyl ethers (ee): This is a modified Omega-3 form, which is used to increase the concentration of EPK and DGK in addition. Ethyl ethers are less stable than triglycerides, and can be worse absorbed by the body. However, many manufacturers use transformation processes to convert ethyl ethers back into triglycerides, which improves their digestibility.

V. How to take omega-3 correctly

To obtain maximum benefits from Omega-3, it is important to take them correctly.

A. Reception time:

  • During eating: It is best to take omega-3 while eating, as fats in food help to improve the assimilation of omega-3.
  • Divide the dose: If you take high doses of omega-3, divide them into several techniques during the day to improve assimilation and avoid side effects.

B. What to combine:

  • Vitamin E: Vitamin E is an antioxidant and can help protect omega-3 from oxidation.
  • Coenzim q10: Coenzyme Q10 is also an antioxidant and can improve the assimilation of omega-3.

C. What should be avoided:

  • Alcohol: Alcohol can reduce the assimilation of omega-3.
  • Fried food: Fried food can prevent the assimilation of omega-3.

VI. Side effects and precautions

Omega-3 is usually well tolerated, but in some cases side effects may occur:

  • Indigestion: Reception of high doses of Omega-3 can cause an disorder of the stomach, nausea, diarrhea or bloating.
  • Fish taste: Some people may experience a fish taste in their mouths after taking omega-3.
  • Blood thinning: Omega-3 can dilute blood and increase the risk of bleeding, especially in people taking anticoagulants.
  • Interaction with drugs: Omega-3 can interact with some drugs, such as anticoagulants, antiplatelets and some drugs to reduce blood pressure.

A. Precautions:

  • Consult a doctor: Before taking Omega-3, especially in high doses, consult a doctor, especially if you take any medicine or you have any diseases.
  • Start with a low dose: Start with a low dose of omega-3 and gradually increase it to avoid side effects.
  • Pay attention to the quality: Choose quality products tested for the content of heavy metals and other pollutants.
  • Stop reception before the operation: Stop taking omega-3 a few days before the operation to reduce the risk of bleeding.

VII. How to choose a quality supplement omega-3

The choice of high-quality Omega-3 additive is the key to obtaining maximum health benefits.

A. Pay attention to the following:

  • Content of EPK and DGK: The label should indicate the content of the EPC and DGC in each capsule or portion.
  • Omega-3 form: It is preferable to choose additives containing omega-3 in the form of triglycerides (TG) or reemified triglycerides (RTG), since they are better absorbed by the body.
  • Friendly testing: Choose additives that have been tested by an independent laboratory for cleanliness, maintenance and safety. This guarantees that the product contains the declared amount of omega-3 and does not contain harmful pollutants.
  • Certification: Look for certificates from reputable organizations such as NSF International, USP, or IFOS, which guarantee the quality and purity of the product.
  • Source of fish: Find out from which source the fish used to produce the additive is obtained. It is preferable to choose additives made from small fish (for example, anchovies, sardin, mackerel), since they are less prone to pollution with heavy metals.
  • Best before date: Check the expiration date of the product before buying.
  • Package: Omega-3 fatty acids are sensitive to light and oxygen, so choose products packed in dark, hermetic containers.

B. Avoid the following ingredients:

  • Mercury: Fish oil may contain mercury, so choose products that have passed testing for mercury and other heavy metals.
  • PHB (polychlored bifeniles): PHB is industrial chemicals that can pollute fish. Choose products that have been tested for the content of PHB.
  • Dioxins: Dioxins are toxic chemicals that can pollute the fish. Choose products that have been tested for the content of dioxins.

VIII. Turning Omega-3 in your diet

You can include omega-3 in your diet in several ways:

  • Eat fatty fish at least twice a week: Include salmon, tuna, sardines, herring and mackerel in your diet.
  • Add linen seed, walnuts and chia seeds to your dishes: Add these products to yogurt, cereals, salads and smoothies.
  • Use raping oil for cooking: Rapse oil is a good source of Alk.
  • Take Omega-3 additives: If you cannot get enough omega-3 from food, consider the possibility of taking additives.

IX. Omega-3 for vegetarians and vegans

It can be difficult for vegetarians and vegans to get enough omega-3, especially EPK and DGK, from plant sources. Here are several ways:

  • Use products, rich Alk: Include linseed seeds, walnuts, chia seeds and rapeseed oil in your diet.
  • Take Omega-3 additives from seaweed: Sea algae are a source of EPK and DGK and are available in the form of additives.
  • Consider the possibility of using enriched products: Some products, such as milk and yogurt, are enriched with omega-3.

X. Conclusion

Omega-3 fatty acids are necessary to maintain human health. The correct reception of Omega-3, including the choice of a suitable dosage, source and form of release, can help get the maximum benefit for health. It is important to consult a doctor before taking Omega-3, especially in high doses, and choose quality products from reputable manufacturers. The inclusion of omega-3 in your diet is an important step to improving the general state of health and the prevention of various diseases.

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