New research on the benefits of Omega-3: review of scientific data

New research on the benefits of Omega-3: review of scientific data

I. Omega-3 fatty acids: Fundamentals

1. Definition and classification: Omega-3 fatty acids (ω-3) are a family of polyunsaturated fatty acids (PNS), characterized by the presence of a double bond between the third and fourth atoms of carbon from the methyl (omega) of the end of the molecule. The main omega-3 fatty acids include:

   • Alpha-linolenic acid (Alk/ALA): Vegetable omega-3, contained in the seeds of flax, chia, walnuts, soybean oil. It is a predecessor for eicopendantaenova (EPK) and Dokosagexen (DGC) acids, but the conversion in the human body is limited.
   • Eicopentenic acid (EPK/EPA): The sea omega-3 is contained in fatty fish (salmon, mackerel, herring), Crimean oil, algae. Plays an important role in reducing inflammation and maintaining heart health.
   • Dokosagexic acid (DGK/DHA): Sea omega-3, contained in fatty fish, Cricle oil, algae. Critically important for the development of the brain and vision, as well as for maintaining cognitive functions during life.
   • Docorestaineenic acid (DPP/DPA): Contained in small quantities in fish and seal fat. It is an intermediate product in the conversion of the EPC into the DGK and can have its own useful properties.

2. Action mechanisms: Omega-3 fatty acids have a multifaceted effect on the body due to their inclusion in cell membranes and the effect on various physiological processes:

   • Modulation of inflammation: EPK and DGK are the predecessors of Eikosanoids (prostaglandin, thromboxanov, leukotrienes) with anti -inflammatory properties. They compete with arachidonic acid (omega-6 PNS) for enzymes involved in the synthesis of eicosanoids, reducing the formation of pro-inflammatory mediators.
   • Influence on cell membranes: The inclusion of EPC and DGC in phospholipids of cell membranes changes their structure and fluidity, affecting the functioning of membrane proteins, receptors and ion channels. This, in turn, affects the cell alarm and transport processes.
   • Activation PPARS (Peroxisome Prolifeator-CTIVATED Receptors): Omega-3 fatty acids, especially the EPK and DHC, are ppars ligands, nuclear receptors that regulate the expression of genes involved in the metabolism of lipids, glucose and inflammation. Activation of PPARS helps to reduce triglycerides, improve insulin sensitivity and suppress inflammatory processes.
   • Influence on the expression of genes: Omega-3 fatty acids can directly or indirectly affect the expression of genes that regulate various physiological processes, including inflammation, lipid metabolism and apoptosis.
   • Neuroprotective action: DGC is the main structural component of the brain and plays an important role in the development and functioning of the nervous system. It contributes to the growth of neuritis, synaptogenesis, neurotransmissia and the protection of neurons from damage.
   • Antiarrhythmic action: Omega-3 fatty acids can stabilize the electrical activity of the heart, reducing the risk of arrhythmias.

3. Omega-3 sources:

   • Fat fish: Salmon, mackerel, herring, tuna, sardines. Contains significant amounts of EPK and DGK.
   • Mollusks: Oysters, mussels, shrimp (contain less EPK and DGK than fat fish).
   • Vegetable oils: Flue oil, chia oil, soy oil, walnut oil. Contain Alk.
   • Nuts and seeds: Walnuts, flax seeds, chia seeds. Contain Alk.
   • Seaweed: Some types of algae contain EPK and DGC and are used for the production of vegetarian/vegan additives.
   • Supplements: Fish oil, kriene oil, algae oil. Contain EPK and DGK.

4. Recommended dosage: The recommended daily dose of omega-3 fatty acids varies depending on the age, gender, health and goals of administration. General recommendations:

   • General health: 250-500 mg EPK and DGK per day.
   • Cardiovascular diseases: 1000-2000 mg of EPK and DGK per day (under the supervision of a doctor).
   • High level of triglycerides: 2000-4000 mg of EPK and DGK per day (under the supervision of a doctor).
   • Pregnancy and breastfeeding: At least 300 mg of dgk per day.

II. Omega-3 and cardiovascular system

1. Influence on the level of triglycerides: Numerous studies have demonstrated the ability of omega-3 fatty acids, especially EPC and DGC, to reduce the level of triglycerides in the blood. The mechanism of action is associated with the activation of pparα, which leads to an increase in oxidation of fatty acids and a decrease in the synthesis of triglycerides in the liver. The meta-analyzes of randomized controlled studies (RCTs) confirm a significant decrease in the level of triglycerides when taking high doses of Omega-3 (2-4 g per day).

2. Influence on blood pressure: Omega-3 fatty acids can have a moderate hypotensive effect, especially in people with hypertension. The mechanisms underlying this effect include an increase in the production of nitrogen oxide (NO), which has a vasodilating effect, a decrease in the activity of the sympathetic nervous system and improve the elasticity of blood vessels. Systematic reviews and meta-analyzes of RCTs show a small but statistically significant decrease in systolic and diastolic blood pressure when taking omega-3.

3. Influence on the risk of arrhythmias: Omega-3 fatty acids have an antiarrhythmic effect and can reduce the risk of sudden heart death, especially in people with a high risk of cardiovascular disease. The mechanisms underlying this effect include stabilization of electrical activity of the heart, an increase in the threshold of ventricular fibrillation and a decrease in the activity of ion channels. Studies, such as Gissi-Prevenzione, showed that taking omega-3 fatty acids reduces the risk of sudden heart death in patients who have suffered myocardial infarction. However, the results of other studies were less unambiguous, which requires further research.

4. Influence on the risk of atherosclerosis: Omega-3 fatty acids can have a protective effect against atherosclerosis, slowing down the progression of the disease and reducing the risk of developing cardiovascular events. The mechanisms underlying this effect include a decrease in inflammation in the vascular wall, improvement of endothelium function, a decrease in monocytes adhesion to endothelium and a decrease in the formation of atherosclerotic plaques. Studies show that the intake of omega-3 fatty acids can slow down the progression of atherosclerosis of the carotid arteries and reduce the risk of developing myocardial infarction and stroke.

5. Influence on the function of the endothelium: Omega-3 fatty acids improve the function of the endothelium, the inner layer of blood vessels, which plays an important role in the regulation of vascular tone and preventing the formation of blood clots. The mechanisms underlying this effect include an increase in the production of nitrogen oxide (NO), a decrease in the production of endothelin-1 (ET-1) and a decrease in oxidative stress. Studies show that the intake of omega-3 fatty acids improves vasodilation mediated by endothelium and reduces the risk of endothelial dysfunction.

6. Clinical research and meta analysis: Numerous clinical studies and meta analyzes studied the effect of omega-3 fatty acids on the cardiovascular system. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Some meta-analyzes show that the intake of omega-3 fatty acids reduces the risk of cardiovascular events, such as myocardial infarction, stroke and sudden heart death, while other meta analyzes did not reveal a significant effect. Nevertheless, most experts agree that omega-3 fatty acids are useful for the health of the cardiovascular system, especially for people with a high risk of cardiovascular diseases, and recommend included in the diet products rich in omega-3, or take additives with omega-3 under the supervision of a doctor. It is important to consider individual characteristics and risk factors when making a decision on taking omega-3 fatty acids.

III. Omega-3 and nervous system

1. Influence on brain development: DGC is the main structural component of the brain and plays a critical role in the development of the brain, especially during the intrauterine period and the first years of life. DHC is necessary for the formation of neuronal membranes, synaptogenesis, myelinization and neurotransmissia. DGK deficiency during pregnancy and early childhood can negatively affect the cognitive development of the child, including attention, memory, learning and visual function. Studies show that taking DHC during pregnancy and breastfeeding improves cognitive indicators in children.

2. Influence on cognitive functions: Omega-3 fatty acids, especially DHC, play an important role in maintaining cognitive functions throughout life. DGC helps to improve memory, attention, information processing speeds and executive functions. Studies show that taking omega-3 fatty acids can slow down a decrease in cognitive functions with age and reduce the risk of dementia, including Alzheimer’s disease. However, the results of research in this area are ambiguous, and further research is necessary to confirm these effects.

3. Influence on mood and mental health: Omega-3 fatty acids can have a positive effect on mood and mental health, especially with depression and anxious disorders. The mechanisms that underlie this effect include the modulation of neurotransmission (serotonin, dopamine), a decrease in inflammation in the brain and improving the function of neuronal membranes. The meta-analyzes of RCTs show that taking omega-3 fatty acids can reduce the symptoms of depression, especially in combination with antidepressants. However, the Omega-3 effect with depression can vary depending on the type of depression, the dose of omega-3 and the individual characteristics of the patient.

4. Influence on ADHD (attention deficiency syndrome and hyperactivity): Omega-3 fatty acids can be useful for the treatment of ADHD in children and adults. Studies show that the intake of omega-3 fatty acids can improve attention, concentration, impulsivity and hyperactivity in people with ADHD. The mechanisms underlying this effect include the modulation of neurotransmissions (dopamine), a decrease in inflammation in the brain and an improvement in the function of neuronal membranes. Although Omega-3 is not a replacement for standard ADHD therapy, they can be used as additional treatment.

5. Neuroprotective action: Omega-3 fatty acids have a neuroprotective effect and can protect neurons from damage caused by oxidative stress, inflammation and exaytotoxicity. DGK contributes to the survival of neurons, the growth of neurites and synaptogenesis. Studies show that the intake of omega-3 fatty acids can reduce the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease. However, further research is needed to confirm these effects.

6. Autism: Some studies studied the effect of omega-3 fatty acids on the symptoms of autism. The results show that omega-3 can slightly improve some behavioral aspects, such as hyperactivity and repeating behavior, but more large-scale and high-quality studies are needed to confirm these effects. The dosage and duration of admission also need to be clarified.

7. Clinical research and meta analysis: Numerous clinical studies and meta analyzes studied the effect of omega-3 fatty acids on the nervous system. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Nevertheless, most experts agree that omega-3 fatty acids are useful for the health of the nervous system, especially for the development of the brain, maintaining cognitive functions and improving mood.

IV. Omega-3 and inflammation

1. Anti -inflammatory mechanisms: Omega-3 fatty acids, especially the EPK and DHC, have powerful anti-inflammatory properties. They reduce inflammation by:

   • Reducing the production of pro -inflammatory eicosanoids: EPC and DGK compete with arachidonic acid (omega-6 PNS) for enzymes involved in the synthesis of eicosanoids (prostaglandins, thromboxans, leukotrienes), reducing the formation of pro-inflammatory mediators.
   • Increasing the production of anti -inflammatory eicosanoids: EPC and DGK are the precursors of anti -inflammatory eicosanoids, such as resolvines, protectins and marmers, which contribute to resolving inflammation and restoration of tissues.
   • Suppression of Activity NF-Ukraine (Nuclear Factor Kappa-Light-Chain-Enhancer of Activated B Cells): NF-11 is a key transcription factor that regulates the expression of genes involved in inflammation. Omega-3 fatty acids suppress the activity of NF-κB, reducing the production of pro-inflammatory cytokines, such as TNF-α, IL-1β and IL-6.
   • Activations PPARS: Omega-3 fatty acids activate PPARS, nuclear receptors that regulate the expression of genes involved in the metabolism of lipids, glucose and inflammation. PPARS activation helps to reduce inflammatory processes.
   • Reducing the level of C-reactive protein (CRP): CRP is a marker of systemic inflammation. Studies show that taking omega-3 fatty acids can reduce CRP in the blood.

2. Inflammatory diseases: Omega-3 fatty acids can be useful for the treatment of various inflammatory diseases, including:

   • Rheumatoid arthritis: Studies show that the intake of omega-3 fatty acids can reduce joint pain, stiffness and inflammation in people with rheumatoid arthritis.
   • Inflammatory diseases of the intestine (BCC): Omega-3 fatty acids can be useful for the treatment of ulcerative colitis and Crohn’s disease. Studies show that the intake of omega-3 fatty acids can reduce inflammation in the intestines and improve the symptoms of BCC.
   • Asthma: Omega-3 fatty acids can reduce inflammation in the respiratory tract and improve asthma symptoms.
   • Inflammatory skin diseases (psoriasis, eczema): Omega-3 fatty acids can reduce inflammation and itching for psoriasis and eczema.
   • Inflammatory eye diseases (dry eye syndrome): Omega-3 fatty acids can reduce inflammation and improve the symptoms of dry eye syndrome.

3. Autoimmune diseases: Omega-3 fatty acids can have an immunomodulating effect and be useful for the treatment of some autoimmune diseases, such as:

   • System red lupus: Omega-3 fatty acids can reduce inflammation and improve the symptoms of systemic lupus erythematosus.
   • Scattered sclerosis: Omega-3 fatty acids can have a neuroprotective effect and slow down the progression of multiple sclerosis.

4. Clinical research and meta analysis: Numerous clinical studies and meta analyzes studied the effect of omega-3 fatty acids on inflammation. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Nevertheless, most experts agree that omega-3 fatty acids are useful to reduce inflammation and can be used as additional treatment for inflammatory and autoimmune diseases.

V. Omega-3 and Vision

1. The role of DHC in the retina: DGK is the main structural component of membranes of the retinal of the eye. It provides the fluidity and flexibility of membranes necessary for the optimal functioning of the rhodopsin (visual pigment) and other proteins involved in the visual process. DGC deficiency can lead to impaired visual function, including a decrease in visual acuity, impaired color perception and deterioration of adaptation to darkness.

2. Age macular degeneration (VMD): VMD is a leading cause of loss of vision in the elderly. Studies show that the intake of omega-3 fatty acids can reduce the risk of EMD and slow down the progression of the disease. The mechanisms underlying this effect include a decrease in inflammation in the retina, an improvement in the blood supply to the retina and the protection of photoreceptors from damage.

3. Dry eye syndrome: The dry eye syndrome is characterized by insufficient production of tear fluid or its increased evaporation, which leads to dryness, irritation and discomfort in the eyes. Studies show that the intake of omega-3 fatty acids can reduce inflammation in the lackeys and improve the production of tear fluid, thereby facilitating the symptoms of dry eye syndrome.

4. Diabetic retinopathy: Diabetic retinopathy is a complication of diabetes, which can lead to loss of vision. Studies show that taking omega-3 fatty acids can reduce the risk of diabetic retinopathy and slow down the progression of the disease. The mechanisms underlying this effect include a decrease in inflammation in the retina, an improvement in the blood supply to the retina and protect the vessels of the retina from damage.

5. Glaucoma: Some studies suggest that omega-3 fatty acids can have a neuroprotective effect and protect the ganglionic mesh cells from damage to glaucoma. However, further research is needed to confirm these effects.

6. Clinical research and meta analysis: Numerous clinical studies and meta analyzes studied the effect of omega-3 fatty acids on vision. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Nevertheless, most experts agree that omega-3 fatty acids are useful for the health of the eyes, especially for the prevention and treatment of VMD and dry eye syndrome.

VI. Omega-3 and pregnancy

1. Influence on the development of the brain and vision of the fetus: DGC is the main structural component of the brain and retina and plays a critical role in the development of the brain and vision of the fetus. Reception of DHC during pregnancy is necessary to ensure the optimal development of the nervous system and the visual function of the child. DGK deficiency during pregnancy can negatively affect the cognitive development of the child, including attention, memory, learning and visual function.

2. Influence on the duration of pregnancy: Studies show that the intake of omega-3 fatty acids during pregnancy can reduce the risk of premature birth. The mechanisms underlying this effect include a decrease in inflammation, improvement of endothelium function and a decrease in the contractile activity of the uterus.

3. Influence on the risk of preeclampsia: Preeclampsia is a serious complication of pregnancy, characterized by high blood pressure and proteinuria. Studies show that the intake of omega-3 fatty acids during pregnancy can reduce the risk of preeclampsia. The mechanisms underlying this effect include a decrease in inflammation, improvement of endothelium function and a decrease in blood pressure.

4. Influence on the development of allergic diseases in a child: Some studies suggest that taking omega-3 fatty acids during pregnancy can reduce the risk of allergic diseases, such as asthma and eczema, in a child. However, the results of research in this area are ambiguous, and further research is necessary to confirm these effects.

5. Recommended dosage during pregnancy: The recommended daily dose of DHC during pregnancy is at least 300 mg. Many experts recommend higher doses, such as 600-800 mg DHG per day. It is important to consult a doctor to determine the optimal dosage of omega-3 fatty acids during pregnancy.

6. Omega-3 sources during pregnancy: Pregnant women are recommended to consume foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, herring) and enriched products (eggs, milk). As an alternative, you can take additives with omega-3, such as fish oil or algae oil. It is important to choose additives with a high content of DHC and low mercury and other polluting substances.

VII. Omega-3 and Cancer

1. Anti -inflammatory effect and prevention of cancer: Chronic inflammation is one of the risk factors for cancer. The anti-inflammatory properties of omega-3 fatty acids can help prevent cancer by reducing inflammation and suppressing the growth of tumor cells.

2. The effect on the growth and metastasis of tumor cells: Studies show that omega-3 fatty acids can slow down the growth and metastasis of tumor cells in laboratory conditions. The mechanisms underlying this effect include modulation of cell alarm, induction of apoptosis (programmable cell death) and suppression of angiogenesis (the formation of new blood vessels necessary for the growth of the tumor).

3. Breast cancer: Some epidemiological studies show that women who consume a lot of omega-3 fatty acids have less risk of developing breast cancer. However, the results of other studies do not confirm this connection.

4. Prostate cancer: Some studies show that omega-3 fatty acids can slow down the progression of prostate cancer. However, the results of other studies indicate that the high consumption of omega-3 fatty acids can increase the risk of developing an aggressive form of prostate cancer. Further studies are needed to clarify the effects of omega-3 fatty acids on the prostate cancer.

5. Tolstoy Cancer: Some studies show that omega-3 fatty acids can reduce the risk of colon cancer. The mechanisms underlying this effect include a decrease in inflammation in the intestines and an improvement in the function of the intestinal barrier.

6. Other types of cancer: Studies also studied the effect of omega-3 fatty acids on other types of cancer, such as lung cancer, ovarian cancer and pancreatic cancer. However, the results of these studies are often contradictory, and further studies are necessary to determine the role of omega-3 fatty acids in the prevention and treatment of these types of cancer.

7. Clinical research and meta analysis: Numerous clinical studies and meta analyzes studied the effect of omega-3 fatty acids on cancer. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Currently, there is no sufficient evidence to recommend omega-3 fatty acids as the main means of prevention or treatment of cancer. However, the inclusion in the diet of products rich in omega-3, or the use of additives with Omega-3 can be useful for health in general and can have an additional anti-inflammatory effect.

VIII. Omega-3 and leather

1. Influence on the moisture and elasticity of the skin: Omega-3 fatty acids play an important role in maintaining the health of the skin, contributing to its moisturizing and elasticity. They strengthen cell membranes, improve the function of the skin barrier and reduce moisture loss.

2. Anti -inflammatory effect in skin diseases: Omega-3 fatty acids have anti-inflammatory properties and can be useful for the treatment of skin diseases such as eczema, psoriasis and acne. They reduce inflammation, itching and redness of the skin.

3. Ultraviolet radiation protection: Some studies show that omega-3 fatty acids can have a photoprotective effect and protect the skin from damage caused by ultraviolet radiation. They reduce the formation of free radicals and reduce inflammation caused by sunburn.

4. Acne: Studies show that omega-3 fatty acids can be useful for treating acne. They reduce inflammation, regulate the production of skin fat and improve the condition of the skin.

5. Eczema (atopic dermatitis): Omega-3 fatty acids can reduce inflammation, itching and redness of the skin with eczema. They also strengthen the skin barrier and improve the moisture of the skin.

6. Psoriasis: Omega-3 fatty acids can reduce inflammation and reduce symptoms of psoriasis, such as peeling, itching and redness of the skin.

7. Clinical research and meta analysis: Numerous clinical studies studied the effect of omega-3 fatty acids on the health of the skin. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Nevertheless, most experts agree that omega-3 fatty acids are useful for skin health and can be used as an additional remedy for the treatment of skin diseases.

IX. Omega-3 and Immunity

1. Modulation of the immune system: Omega-3 fatty acids have an immunomodulating effect and can affect various components of the immune system, including T cells, B cells, macrophages and natural killers. They reduce inflammation and regulate the production of cytokines, thereby maintaining the balance of the immune response.

2. Influence on autoimmune diseases: Omega-3 fatty acids can be useful for the treatment of autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis. They reduce inflammation and suppress autoimmune reactions.

3. Impact on infectious diseases: Some studies show that omega-3 fatty acids can increase resistance to infectious diseases. They improve the function of immune cells and enhance the antiviral immune response.

4. Allergic reactions: Omega-3 fatty acids can reduce inflammation associated with allergic reactions, and reduce the severity of allergic symptoms.

5. Respiratory infections: Some studies show that omega-3 fatty acids can reduce the risk of respiratory infections, such as colds and flu.

6. Clinical research and meta analysis: Numerous clinical studies studied the effect of omega-3 fatty acids on immunity. The results of these studies are often contradictory, which may be associated with differences in research design, omega-3 doses, drugs used, patient characteristics and observation duration. Nevertheless, most experts agree that omega-3 fatty acids are useful to maintain a healthy immune system and can be used as an additional tool for the prevention and treatment of immune diseases.

X. Safety and side effects

1. General safety: Omega-3 fatty acids are usually safe for most people when consumed in moderate doses.

2. Side effects: In high doses of omega-3, fatty acids can cause side effects, such as:

   • Gastrointestinal disorders: Nausea, diarrhea, bloating, heartburn.
   • Bleeding: An increase in the risk of bleeding, especially in people taking anticoagulants (drugs that thin blood).
   • Fish taste: Fish taste in the mouth after taking additives with omega-3.

3. Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants and antiplatelets. It is necessary to consult a doctor before taking additives with Omega-3, if you take any drugs.

4. Mercury content in fish oil: Fish oil may contain mercury and other pollutants. It is important to choose additives with fish oil that have passed cleaning and contain a low amount of mercury.

5. Oxidation of fish oil: Fish oil can oxidize and become runaway. It is important to store additives with fish oil in a cool, dark place and check the expiration date.

6. Individual intolerance: Some people may have individual intolerance to omega-3 fatty acids.

7. Security recommendations:

   • Take omega-3 fatty acids in moderate doses.
   • Consult a doctor before taking additives with omega-3, if you take any drugs or have any diseases.
   • Choose additives with fish oil that have passed cleaning and contain a low amount of mercury.
   • Keep additives with fish oil in a cool, dark place and check the expiration date.
   • Stop taking the additives with omega-3 if you have any side effects.

XI. Selecting Omega-3 additives

1. Type of additives: Fish oil, kriene oil, algae oil. Each type has its advantages and disadvantages. Fish oil is the most common and affordable. Krishy fat is better absorbed and contains antioxes