Omega-3 and immunity: how additives support the body’s protection

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Omega-3 and immunity: how additives support the body’s protection

I. Fundamentals of the immune system: body shield

A. A brief overview of the immune system:

  1. Inborn immunity: The first line of defense, nonspecific. It is represented by physical barriers (skin, mucous membranes), chemical barriers (enzymes, acids), cells (macrophages, neutrophils, NK cells) and proteins (complement system). Provides an immediate but limited response to pathogens. Functions:
    • Physical barrier: Leather, mucous membranes, eyelashes.
    • Cells: Macrophages phagocytes pathogens, neutrophils release toxic substances, NK cells destroy infected cells.
    • Squirrels: The complement system is activated when pathogens are detected and destroys them, also stimulates inflammation.
  2. Acquired immunity (adaptive immunity): It develops over time, specific. It includes cellular immunity (T-lymphocytes) and humoral immunity (B-lymphocytes, antibodies). It forms immunological memory, providing a faster and more effective answer with re -contact with the pathogen.
    • Cellular immunity: T-lymphocytes (T-highpers, cytotoxic T-lymphocytes) destroy infected cells, regulate the immune response.
    • Humoral immunity: B-lymphocytes produce antibodies that neutralize pathogens, relieve their phagocytosis.
    • Immunological memory: The formation of memory cells (T-cells of memory, B-cells of memory) provides a faster and stronger immune response with repeated contact with the antigen.
  3. Interaction between congenital and acquired immunity: Congenital immunity activates and directs acquired immunity. The antigen-presenting cells (for example, macrophages, dendritic cells) capture pathogens and represent their antigens to T-lymphocytes, activating an adaptive immune response. Antibodies produced by B-lymphocytes can also interact with the cells of congenital immunity, such as macrophages, enhancing phagocytosis.

B. Key cells of the immune system and their functions:

  1. Macrophages: Pathogens are phagocytized, cytokines (signal molecules regulating the immune response), antigen -presenting cells are secreted. The role in the initiation and regulation of inflammation.
  2. Neutrophils: The most common leukocytes, phagocytes pathogens, secrete toxic substances for the destruction of pathogens. Important in the fight against bacterial infections.
  3. Dendritic cells: Antigen-presenting cells activate T-lymphocytes, play a key role in the initiation of an adaptive immune response. Migrated to the lymph nodes for the representation of antigens T-lymphocytes.
  4. T-lymphocytes:
    • T-Helpers (CD4+): They regulate the immune response, secrete cytokines, activate other immune cells (B-lymphocytes, cytotoxic T-lymphocytes, macrophages). Distinguish Th1 (cellular immunity), Th2 (humoral immunity), Th17 (protection against extracellular bacteria and fungi) and other subtypes.
    • Cytotoxic T-lymphocytes (CD8+): Destroy infected cells, cancer cells. The antigens represented on the surface of the cells are recognized and toxic substances (perforrh, granzims) for the destruction of target cells release.
    • Regulatory T-lymphocytes (Treg): They suppress the immune response, prevent autoimmune reactions. Immunosuppressive cytokines (IL-10, TGF-β) are secreted.
  5. B-lymphocytes: Produce antibodies that neutralize pathogens, facilitate their phagocytosis, activate the complement system. Antibodies are associated with antigens on the surface of pathogens, blocking their ability to infect cells and marking them to destroy other immune cells.
    • IgG: The most common type of antibodies in the blood provides prolonged immunity.
    • IgM: The first antibodies produced during infection.
    • IgA: Antibodies present on the mucous membranes are protected from infections.
    • IgE: Antibodies involved in allergic reactions and the fight against parasites.

C. Inflammation: friend or enemy?

  1. Acute inflammation: The normal protective response of the body to damage or infection. It is characterized by redness, swelling, heat, pain. Purpose: destruction of pathogen, removal of damaged tissues, launching recovery processes. In mediators of inflammation: cytokines, histamine, prostaglandins.
  2. Chronic inflammation: Long-term inflammation, which can lead to damage to tissues and the development of chronic diseases (cardiovascular diseases, diabetes, arthritis, cancer). It can be caused by a constant effect of stimuli (for example, toxins, undigested food), autoimmune reactions, chronic infections.
  3. The role of cytokines in inflammation: Cytokins are signal molecules that regulate the immune response and inflammation. Prospective cytokines (for example, TNF-α, IL-1β, IL-6) enhance inflammation, and anti-inflammatory cytokines (for example, IL-10, TGF-β) suppress it. The balance between pro -inflammatory and anti -inflammatory cytokines is important for maintaining health.
  4. Resolution of inflammation: An active process aimed at restoring tissues and termination of an inflammatory response. Includes the release of anti -inflammatory mediators, the removal of inflammatory cells and tissue decay products. Violation of the processes of resolution of inflammation can lead to chronic inflammation.

II. Omega-3 fatty acids: irreplaceable nutrients for health

A. Types of omega-3 fatty acids:

  1. Alpha-linolenic acid (Alk): Vegetable omega-3 fatty acid is contained in linen seed, chia, walnuts, rapeseed oil. It is not a biologically active form and should be transformed into EPK and DGK. The effectiveness of the transformation varies depending on age, gender, genetics and diet. The transformation of the ALK into the EPC is relatively ineffective, and the transformation into DHC is even less effective.
  2. Eicosapentaenic acid (EPA): Contained in fatty fish (salmon, mackerel, herring, tuna), fish oil. It has anti -inflammatory properties, important to the health of the heart and brain. EPC is the precursor of eicosanoids (prostaglandins, thromboxans, leukotrienes), which regulate inflammation, blood coagulation and immune function.
  3. Docosahexaenic acid (DHA): Contained in oily fish, fish oil, algae. Important for the development and functioning of the brain, vision, and nervous system. DHC is the main structural component of cell membranes in the brain and retina.

B. Sources of omega-3 fatty acids in the diet:

  1. Fat fish: Salmon, mackerel, herring, tuna, sardines. Contain high concentrations of EPK and DGK. It is recommended to consume fatty fish 2-3 times a week.
  2. Plant sources: Flaxseed, chia, walnuts, rapeseed oil. Contain Alk. It is necessary to take into account the low efficiency of the transformation of the ALK into EPK and DGK.
  3. Enriched products: Eggs, milk, yogurt, bread. Contain the added omega-3 fatty acids (usually Alk).
  4. Supplements: Fish oil, crill oil, algae oil. Contain concentrated doses of EPK and DGK. The choice of additive should be based on the individual needs and recommendations of the doctor. It is important to pay attention to the quality of the additive, the content of the EPC and DGC, the absence of heavy metals and other pollutants.

C. Omega-3 action mechanisms: how they affect the body:

  1. Influence on cell membranes: Omega-3 fatty acids are built into cell membranes, changing their fluidity and structure. This affects the functioning of membrane proteins, such as receptors and ion channels.
  2. Eikosanoid synthesis: EPC is the predecessor of anti -inflammatory eicosanoids (prostaglandins of series 3, leukotrienes in series 5), which reduce inflammation. Omega-3 fatty acids compete with omega-6 fatty acids for enzymes involved in the synthesis of eicosanoids. The decrease in the ratio of omega-6/omega-3 in the diet contributes to the synthesis of anti-inflammatory eicosanoids.
  3. Gene expression regulation: Omega-3 fatty acids activate transcription factors (for example, PPARS), which regulate the expression of genes associated with inflammation, lipid metabolism and immune function. PPARS (peroxysmal proliferators-activated receptors) are nuclear receptors that regulate the transcription of genes in response to ligands, such as fatty acids.
  4. Resolution of inflammation: Omega-3 fatty acids contribute to the resolution of inflammation by synthesis of specialized perishable mediators (SPMS), such as resolvines, protectins and marmers. SPMS actively contribute to the cessation of an inflammatory response, stimulate the removal of inflammatory cells and help restore tissues.
  5. Neuroprotective action: DGC is an important structural component of the brain and is necessary for the normal functioning of the nervous system. Omega-3 fatty acids have a neuroprotective effect, protecting the brain from damage associated with inflammation and oxidative stress.

III. Omega-3 and immunity: the connection between nutrition and body protection

A. The influence of Omega-3 on congenital immunity:

  1. Macrophage function: Omega-3 fatty acids can affect the function of macrophages, regulating their phagocytic activity, the secretion of cytokines and the expression of surface markers. Studies show that omega-3 fatty acids can reduce the production of pro-inflammatory cytokines (TNF-α, IL-1β, IL-6) macrophages and increase the production of anti-inflammatory cytokine IL-10.
  2. Neutrophil function: Omega-3 fatty acids can affect the migration of neutrophils, phagocytosis and the release of active forms of oxygen. Some studies show that omega-3 fatty acids can reduce excessive activation of neutrophils and reduce tissue damage associated with inflammation.
  3. Activity of NK cells: Omega-3 fatty acids can increase the activity of NK cells (natural killers), which play an important role in antiviral protection and destruction of cancer cells. Studies show that omega-3 fatty acids can increase the cytotoxicity of the NK cells and their ability to secrete interferon-gamma.

B. The influence of Omega-3 on the acquired immunity:

  1. T-lymphocytes function: Omega-3 fatty acids can affect differentiation and the function of T-lymphocytes. Studies show that omega-3 fatty acids can shift the balance of T-Helper towards TH1, which can be useful for infections caused by intracellular pathogens. Omega-3 fatty acids can also enhance the function of regulatory T-lymphocytes (Treg), which suppress the immune response and prevent autoimmune reactions.
  2. W-lymphocytes function: Omega-3 fatty acids can affect antibodies with in-lymphocytes. Some studies show that omega-3 fatty acids can enhance the production of IGA, antibodies that protect the mucous membranes from infections. Other studies showed that omega-3 fatty acids can reduce the production of IgE, antibodies involved in allergic reactions.
  3. Regulation of an inflammatory response: Omega-3 fatty acids can regulate an inflammatory response, affecting the production of cytokines and other inflammation mediators. Reduce the production of pro-inflammatory cytokines (TNF-α, IL-1β, IL-6) and increase the production of anti-inflammatory cytokines (IL-10, TGF-β).

C. Omega-3 and autoimmune diseases:

  1. The mechanisms of influence on autoimmune: Omega-3 fatty acids can have an immunomodulating effect in autoimmune diseases, suppressing inflammation, regulating the function of T-lymphocytes and B-lymphocytes, and contributing to the resolution of inflammation.
  2. Rheumatoid arthritis: Studies show that omega-3 fatty acids can reduce joint pain, stiffness and inflammation with rheumatoid arthritis. Omega-3 fatty acids can reduce the production of pro-inflammatory cytokines (TNF-α, IL-1β, IL-6) in the synovial fluid of the joints.
  3. Inflammatory diseases of the intestine (BCC): Some studies show that omega-3 fatty acids can reduce inflammation and improve the symptoms for BCC (Crohn’s disease, ulcerative colitis). Omega-3 fatty acids can strengthen the barrier function of the intestine and modulate the composition of the intestinal microbiots.
  4. System red lupus (SLE): Preliminary studies show that omega-3 fatty acids can reduce SLE symptoms, such as fatigue, joint pain and skin rashes. Further studies are needed to confirm the effectiveness of omega-3 fatty acids in SLE.
  5. Scattered sclerosis (RS): Some studies show that omega-3 fatty acids can slow down the progression of RS and reduce relapse frequency. Omega-3 fatty acids can have a neuroprotective effect and modulate the immune response at RS.

D. Omega-3 and infectious diseases:

  1. Influence on antiviral immunity: Omega-3 fatty acids can enhance antiviral immunity, increasing the activity of NK cells, stimulating the production of interferons and regulating the function of T-lymphocytes.
  2. SARS and flu: Some studies show that omega-3 fatty acids can reduce the duration and severity of the symptoms of SARS and influenza. Omega-3 fatty acids can strengthen the immune system and reduce inflammation in the respiratory tract.
  3. Covid-19: Some studies show that the intake of omega-3 fatty acids can reduce the risk of severe COVID-19 and improve outcomes in patients with COVID-19. Omega-3 fatty acids can have an anti-inflammatory effect and prevent the development of a cytokine storm characteristic of severe cases of COVID-19. Further research is needed to confirm these results.
  4. Bacterial infections: Omega-3 fatty acids can enhance antibacterial immunity, regulating the function of macrophages and neutrophils. Omega-3 fatty acids can contribute to the clearance of bacteria and reduce inflammation with bacterial infections.

E. Omega-3 and vaccination:

  1. Strengthening the immune response to vaccines: Some studies show that taking omega-3 fatty acids can enhance the immune response to vaccines, increasing antibodies and improving cellular immunity.
  2. Influenzation against influenza: Studies show that the intake of omega-3 fatty acids can increase the effectiveness of flu vaccination, especially in the elderly.
  3. Vaccination against Covid-19: Preliminary data indicate that the intake of omega-3 fatty acids can increase the immune response to the vaccines against the Covid-19. Further research is needed to confirm these results.

IV. How to take omega-3 supplements to strengthen immunity

A. Recommended dosages:

  1. General recommendations: General recommendations for the consumption of omega-3 fatty acids are 250-500 mg of EPK and DGK per day to maintain health.
  2. To strengthen immunity: To strengthen immunity, higher doses may be required, from 1000 to 3000 mg of EPK and DGK per day. The dosage should be individualized depending on the state of health, diet and goals.
  3. Individual needs: People with autoimmune diseases, cardiovascular diseases or other chronic diseases may need higher doses of omega-3 fatty acids. It is recommended to consult a doctor or nutritionist to determine the optimal dosage.

B. Omega-3 additives:

  1. Fish oil: The most common form of Omega-3 additives contains EPK and DGK. It is important to choose fish oil from reliable manufacturers in order to avoid pollution with heavy metals and other toxins.
  2. Crill oil: Contains EPK and DGK in the form of phospholipids, which are better absorbed by the body. Croil oil also contains antioxidant Astaxantin.
  3. Algae oil: The vegetarian and vegan source of the DGC obtained from microal seeds. A good option for people who do not eat fish.
  4. Etilafirs: The concentrated form of omega-3 fatty acids contains high doses of EPK and DGK. It can cause dyspeptic disorders in some people.
  5. Triglycerides: A more stable form of omega-3 fatty acids is better absorbed than ethyl broadcasters.
  6. Phospholippide: Omega-3 fatty acids are associated with phospholipids, which are the main components of cell membranes. Better absorbed and easier to integrate into cell membranes.

C. How to choose a quality supplement:

  1. Content of EPK and DGK: Pay attention to the content of EPK and DGK in addition, and not just the total content of omega-3 fatty acids. Choose additives with a high content of EPK and DGK.
  2. Purity: Choose additives from reliable manufacturers who test their products for heavy metals, mercury, PHB and other pollutants. Look for third parties certificates (for example, NSF International, USP Verified).
  3. Freshness: Omega-3 fatty acids are easily oxidized, so it is important to choose fresh additives. Pay attention to the expiration date and signs of oxidation (for example, a fish taste, smell).
  4. Output form: Choose the form of release that is convenient for you (capsules, liquid fish oil, chewing tablets).
  5. Certification: Look for additives with certificates confirming compliance with quality and safety standards. Certificates may include GMP (good manufactoring practices), NSF, USP and others.

D. Reception time and combination with other additives:

  1. Reception time: It is best to take omega-3 supplements during meals in order to improve their absorption. Divide the daily dose into several techniques to avoid dyspeptic disorders.
  2. Combination with other additives: Omega-3 fatty acids combine well with vitamin D, vitamin E, coenzym Q10 and other antioxidants. It is not recommended to take omega-3 fatty acids with drugs that thin blood (for example, warfarin) without consulting a doctor.
  3. Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants and antiplatelets. Consult a doctor if you take any medicine.

E. Possible side effects and contraindications:

  1. Side effects: The most common side effects of Omega-3 additives include dyspeptic disorders (nausea, diarrhea, bloating), fish flavor, belching. These side effects are usually light and pass on their own.
  2. Contraindications: Omega-3 additives are contraindicated for people with allergies for fish or seafood. With caution, omega-3 supplements should be taken for people with blood coagulation disorders, before operations, during pregnancy and breastfeeding.
  3. Rare side effects: Rarely omega-3 fatty acids can cause bleeding, a decrease in blood pressure, an increase in LDL cholesterol.
  4. Overdose: An overdose of omega-3 fatty acids can lead to serious side effects, such as bleeding, reducing immunity, digestive problems. Do not exceed the recommended dosage.

V. Omega-3 in nutrition: a balanced diet to strengthen immunity

A. The inclusion of fat fish in the diet:

  1. Recommendations for fish use: It is recommended to consume fatty fish (salmon, mackerel, herring, tuna, sardines) 2-3 times a week.
  2. Methods of preparation: The best ways to make fish are baking, steamed steam, grill frying. Avoid fruit frying, as this can increase the content of fats and calories.
  3. Safety of fish consumption: Pay attention to the safety of fish consumption, especially for pregnant women and children. Avoid the use of fish with a high mercury (for example, a sword, shark, royal macrel).

B. Plant sources Omega-3:

  1. Flax-seed: Add linen seed to cereals, yogurts, smoothies. Use ground linseed seed for better assimilation.
  2. Chia: Add chia to pudding, yogurts, smoothies, salads. Chia seeds form a gel in contact with water, which contributes to saturation.
  3. Walnuts: Add walnuts to salads, cereals, pastries. Walnuts are a good source of antioxidants.
  4. Rapse oil: Use rapeseed oil to cook at low temperatures. Do not heat up the rapeseed oil to high temperatures, as this can lead to the formation of harmful substances.

C. Balanced diet and Omega-6/Omega-3 ratio:

  1. Omega-6 fatty restrictions: Reduce the consumption of foods rich in omega-6 fatty acids (sunflower oil, corn oil, soy oil, peanut oil). Excessive consumption of omega-6 fatty acids can contribute to inflammation.
  2. Increase in the consumption of antioxidants: Increase the consumption of products rich in antioxidants (fruits, vegetables, berries, greens). Antioxidants protect the cells from damage to free radicals and reduce inflammation.
  3. Balanced diet: A balanced diet should include a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals. Avoid processed products, sugar and trans fats.
  4. Omega-6/omega-3 ratio: The optimal ratio of omega-6/omega-3 in the diet should be 2: 1 or 1: 1. A modern diet often contains too many omega-6 fatty acids and is not enough omega-3 fatty acids.

D. Examples of healthy dishes with omega-3:

  1. Baked salmon with vegetables: Bake salmon with broccoli, carrots and sweet pepper. Season with herbs and lemon juice.
  2. Salad with a tuntz and avocado: Mix tuna, avocados, cucumbers, tomatoes and herbs. Season with olive oil and lemon juice.
  3. Oatmeal porridge with flax seed and berries: Prepare oat porridge on water or milk. Add ground linen seed, berries and walnuts.
  4. SMUZI S ČIA and FRUKTAMI: Mix fruits, vegetables, chia and yogurt seeds in a blender. Add a little water or milk to achieve the desired consistency.
  5. Soup with sardines and vegetables: Prepare soup with sardines, potatoes, carrots, onions and herbs. Season with herbs and spices.

VI. Scientific research and clinical trials of omega-3 and immunity

A. Review of key research:

  1. The effect of omega-3 on the function of immune cells (macrophages, neutrophils, T-lymphocytes, B-lymphocytes): Numerous studies demonstrate that omega-3 fatty acids can modulate the function of immune cells, regulating the production of cytokines, phagocytic activity, cytotoxicity and the expression of surface markers.
  2. Omega-3 with autoimmune diseases (rheumatoid arthritis, glo, SLE, RS): Clinical tests show that omega-3 fatty acids can reduce the symptoms of autoimmune diseases, such as joint pain, intestinal inflammation, fatigue and skin rashes.
  3. Omega-3 in infectious diseases (SARS, influenza, COVID-19): Studies show that omega-3 fatty acids can reduce the duration and severity of the symptoms of acute respiratory viral infections and influenza, as well as reduce the risk of severe Covid-19.
  4. Omega-3 and vaccination: Studies show that taking omega-3 fatty acids can enhance the immune response to vaccines, increasing antibodies and improving cellular immunity.

B. Meta-analyzes and systematic reviews:

  1. Omega-3 efficiency assessment: Met-analyzes and systematic reviews summarize the results of several studies and evaluate the effectiveness of omega-3 fatty acids in various health conditions.
  2. Search for evidence: Met-analyzes and systematic reviews provide a strong evidence base to support the use of omega-3 fatty acids to strengthen immunity and improve health.
  3. Important conclusions: It is important to note that the results of studies can be contradictory, and further research is necessary to confirm the effectiveness of omega-3 fatty acids in some health conditions.

C. The need for further research:

  1. Optimal dosages and shapes: Further research is needed to determine the optimal dosages and forms of omega-3 fatty acids for various groups of the population and health conditions.
  2. Long -term effects: Long-term studies are needed to assess the long-term effects of taking omega-3 fatty acids on the immune system and general health.
  3. Individual differences: Studies are necessary to identify individual differences in the response to the reception of omega-3 fatty acids in order to develop personalized nutrition recommendations.
  4. Influence on the intestinal microbiota: Additional studies are needed to study the effect of omega-3 fatty acids on the intestinal microbiota and its role in the immune function.

VII. Conclusion: Omega-3 as part of the strategy for strengthening immunity

A. Repetition of the key advantages of omega-3 for the immune system:

  • Regulate the function of immune cells.
  • Reduce inflammation.
  • Enhance antiviral immunity.
  • Improve the immune response to vaccines.
  • Have a positive effect on autoimmune diseases.

B. The importance of an integrated approach to strengthening immunity:

  1. Healthy lifestyle: Omega-3 fatty acids are an important part of a healthy lifestyle, but are not the only factor that determines the state of immunity. A healthy lifestyle includes a balanced diet, regular physical exercises, sufficient sleep, stress control and abandoning smoking and alcohol abuse.
  2. Balanced nutrition: A balanced diet should include a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals. Limit the consumption of processed products, sugar and trans fats.
  3. Regular physical exercises: Regular physical exercises strengthen the immune system and reduce the risk of chronic diseases.
  4. Sufficient sleep: A sufficient sleep (7-8 hours a day) is necessary to maintain the normal function of the immune system.
  5. Stress management: Chronic stress can weaken the immune system. Use stress control methods, such as meditation, yoga, breathing exercises.

C. Consultation with a doctor:

  1. Individual recommendations: Consult a doctor or a nutritionist to get individual recommendations for the consumption of omega-3 fatty acids and other aspects of immunity strengthening.
  2. Assessment of health: The doctor can evaluate your health status and determine if you need the additions of omega-3 fatty acids.
  3. Safety: The doctor can help you choose a safe and effective supplement of omega-3 fatty acids and avoid possible side effects and drug interactions.

D. Prospects for further research:

Continuing research in the field

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