Omega-3: Myths and reality about dietary supplements

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Omega-3: Myths and reality about dietary supplements

Chapter 1: Fundamentals of omega-3 fatty acids

Before plunging into the world of Omega-3 additives, it is necessary to understand what these fatty acids are and why they are so important to health. Omega-3 fatty acids is a group of polyunsaturated fats necessary for the normal functioning of the body. They are not produced in sufficiently endogenous (inside the body), so they should come with food or additives.

1.1. Types of omega-3 fatty acids:

There are several types of omega-3 fatty acids, but the most important for human health are:

  • Alpha-linolenic acid (Alk/ALA): Plant origin, contained in linen seeds, walnuts, chia seeds and some vegetable oils. Alk is the predecessor of other omega-3, but its transformation into EPK and DGK in the human body occurs inefficiently.
  • Eicopentenic acid (EPK/EPA): Basically contained in oily fish and fish oil. EPC plays an important role in reducing inflammation, maintaining heart health and improving mood.
  • Dokosagexic acid (DGK/DHA): Also contained in fatty fish and fish oil. DGC is necessary for the health of the brain, eye and normal development of the nervous system, especially in children and babies.

1.2. The role of Omega-3 in the body:

Omega-3 fatty acids are involved in many biological processes, including:

  • Regulation of inflammation: EPK and DGC have anti -inflammatory properties, reducing the level of inflammatory markers in the body.
  • Maintaining heart health: Omega-3 contributes to a decrease in the level of triglycerides, blood pressure and risk of heart disease.
  • Improving the function of the brain: DGC is the main structural component of the brain and is necessary for cognitive functions, memory and training.
  • Eye health: DGK is also important for the health of the retina and can help prevent age -related macular degeneration.
  • Fetal development: DGC is necessary for the normal development of the brain and eyes in the fetus during pregnancy.
  • Support for the immune system: Omega-3 can have a modulating effect on the immune system, helping to regulate its activity.

1.3. Recommended daily doses:

The recommended daily dose of Omega-3 varies depending on age, gender and health. General recommendations:

  • Healthy adults: 250-500 mg EPK and DGK per day.
  • People with heart disease: 1000 mg of EPK and DGK per day.
  • Pregnant and lactating women: 300-500 mg dgk per day.
  • Children: Depends on the age, usually 50-100 mg of dgk per day.

It is important to note that these are general recommendations, and individual needs can vary. It is best to consult a doctor or nutritionist to determine the optimal dose of omega-3 for you.

Chapter 2: sources of omega-3 fatty acids

To ensure sufficient omega-3 intake, it is necessary to include in the diet products rich in these fatty acids, or to take additives.

2.1. Food sources:

  • Fat fish: Salmon, smumbria, salt, tuna, sardine. These are the best sources of EPC and DGC.
  • Vegetable oils: Flaxseed oil, chia oil, hemp oil. Contain Alk.
  • Seeds: Flaxseed, chia seeds, hemp seeds. Contain Alk.
  • Nuts: Walnuts. Contain Alk.
  • Enriched products: Eggs, milk, yogurt, juices, bread.

2.2. Omega-3 supplements:

Omega-3 additives are a concentrated source of these fatty acids and can be useful for people who do not consume a sufficient amount of omega-3 with food.

  • Fish oil: The most common type of Omega-3 additive, obtained from fat fish. Contains both EPK and DGK.
  • Crill oil: It turns out from small crustaceans called krille. Contains EPK and DGK in the form of phospholipids, which can be better learned by the body.
  • Vegetarian/vegan sources: Algae oil. Contains DGK and is a suitable option for vegetarians and vegans.
  • ALK supplements: Additives containing only Alk. Less effective than EPC and DGK, due to low conversion into these active forms.

Chapter 3: Myths of Omega-3 Dietrs

There are many myths and errors around Omega-3 additives. We will analyze the most common of them.

3.1. Myth: All Omega-3 additives are the same.

Reality: There are significant differences in the quality, composition and effectiveness of various additives Omega-3. It is important to consider the following factors:

  • Content of EPK and DGK: Make sure that the supplement contains a sufficient amount of EPK and DHK, and not just the total amount of omega-3.
  • Omega-3 form: Triglycerides (TG) and ethyl ethers (EE) are two main forms of omega-3 in addition. TG are considered more bioavailable than EE.
  • Omega-3 source: Different sources (fish oil, crill oil, algae oil) can have different bioavailability and profile of fatty acids.
  • Cleanliness and safety: It is important to choose additives tested for the content of heavy metals, mercury and other pollutants.
  • Certification: Look for additives certified by third -party organizations such as NSF International or USP, which confirm the quality and purity of the product.

3.2. Myth: The larger the dose of Omega-3, the better.

Reality: Reception of too large doses of Omega-3 can lead to side effects, such as stomach disorder, nausea, diarrhea and increased risk of bleeding. Follow the recommended doses and consult your doctor to determine the optimal dose for you.

3.3. Myth: Omega-3 is useful only for the heart.

Reality: Omega-3 has a positive effect on various aspects of health, including:

  • Brain: Improving cognitive functions, memory, mood.
  • Eyes: Maintaining the health of the retina, reducing the risk of age -related macular degeneration.
  • Joints: Reducing inflammation and pain in arthritis.
  • Leather: Improving hydration and skin elasticity.
  • Immune system: Modulation of the immune response.

3.4. Myth: If I eat fish, I do not need Omega-3 additives.

Reality: If you regularly (2-3 times a week) use fatty fish, you may have enough omega-3 from food. However, if you do not eat fish or rarely eat it, the supplements of omega-3 can be useful to ensure the sufficient receipt of these fatty acids into the body.

3.5. Myth: Vegetarians and Vegans do not need omega-3 additives.

Reality: Vegetarians and vegans can receive Alk from plant sources, but the conversion of the Alc into the EPK and DGK in the body is ineffective. Therefore, vegetarians and vegans are recommended to take Omega-3 additives obtained from algae that contain DHC.

3.6. Myth: Omega-3 additives cause “fish belching”.

Reality: “Fish belching” is a common side effect of some fish oil additives. However, this can be avoided by choosing additives with an endoral shell, which dissolves in the intestines, and not in the stomach, or taking the addition with food.

3.7. Myth: Omega-3 interact with all medicines.

Reality: Omega-3 can interact with some drugs, especially with anticoagulants (thinning blood). If you take any medicine, it is important to consult a doctor before taking the Omega-3 additives.

3.8. Myth: Omega-3 is useless in depression.

Reality: Some studies show that Omega-3, especially EPC, can have a positive effect on mood and reduce the symptoms of depression. However, Omega-3 is not a replacement for traditional methods of treating depression and should be used as an addition to them.

3.9. Myth: Omega-3 prevent all diseases.

Reality: Omega-3 has many useful properties for health, but they are not a panacea for all diseases. They can reduce the risk of developing certain diseases, but do not guarantee their prevention. It is important to lead a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of bad habits.

3.10. Myth: Omega-3 is better absorbed on an empty stomach.

Reality: Fat, including omega-3, are better absorbed when eating, especially with foods containing fats. Food stimulates the production of bile and enzymes necessary for digestion and assimilation of fats.

Chapter 4: The choice of high-quality omega-3 additives

The choice of the correct Omega-3 additive can be a difficult task due to a wide variety of products on the market. Here are some tips that will help you make a conscious choice:

4.1. Read the labels carefully:

  • Content of EPK and DGK: Make sure that the supplement contains a sufficient amount of EPK and DHK, and not just the total amount of omega-3. Ideally, if a portion accounts for at least 500 mg of EPK and DGK together.
  • Omega-3 form: Pay attention to the form of omega-3 (triglycerides, ethyl ethers or phospholipids). Triglycerides are usually considered more bioavailable.
  • Portion size: Find out how many capsules or tablets need to be taken to get the specified amount of EPK and DGK.
  • Best before date: Check the expiration date of the product to make sure that it is fresh.

4.2. Look for certification by third -party organizations:

  • NSF International: An independent organization testing and certifying food, water and consumer goods.
  • USP (United States Pharmacopeia): A scientific organization that sets quality standards for medicines and food additives.
  • IFOS (International Fish Oil Standards): Independent program for testing and certification of fish oil.

4.3. Pay attention to the source of Omega-3:

  • Fish oil: Make sure that fish oil is obtained from stable sources and checked for the maintenance of heavy metals and other pollutants.
  • Crill oil: Crill oil can be more expensive, but it contains EPK and DHG in the form of phospholipids, which can be better learned by the body.
  • Algae oil: A great option for vegetarians and vegan, providing DGK.

4.4. Consider individual needs:

  • Allergies: If you are allergic to fish or seafood, choose Omega-3 additives obtained from algae or other plant sources.
  • Pregnancy and breastfeeding: Pregnant and lactating women are recommended to take Omega-3 additives high.
  • Medication: If you take any medicine, consult your doctor before taking the Omega-3 additives.

4.5. Read reviews and research:

  • Reviews: Read the reviews of other users about the specific additives of Omega-3. This will help you get an idea of ​​the quality and effectiveness of the product.
  • Research: Check out scientific research on omega-3 fatty acids. This will help you understand the advantages and risks of taking additives.

4.6. Keep the additives correctly:

  • Storage: Keep Omega-3 additives in a cool, dark and dry place to prevent oxidation.
  • Best before date: Follow the expiration date indicated on the packaging.

Chapter 5: The benefits of omega-3 for health: Scientific data

Numerous studies confirm the benefits of omega-3 fatty acids for health. Consider the main advantages confirmed by scientific data:

5.1. Heart of heart:

  • Reducing the level of triglycerides: Omega-3, especially EPC, effectively reduce the level of triglycerides in the blood, which is an important risk factor for heart disease.
  • Reduced blood pressure: Omega-3 can help reduce blood pressure, especially in people with hypertension.
  • Improving vascular function: Omega-3 contributes to the improvement of the elasticity of blood vessels and a decrease in the risk of blood clots.
  • Reduction of risk of heart arrhythmias: Omega-3 can reduce the risk of dangerous heart arrhythmias.

5.2. Brain health:

  • Improving cognitive functions: DGC is the main structural component of the brain and is necessary for cognitive functions, memory and training. Studies show that Omega-3 reception can improve cognitive functions in the elderly and children.
  • Reduction in the risk of dementia and Alzheimer’s disease: Some studies suggest that Omega-3 can reduce the risk of developing the dementia and disease of Alzheimer.
  • Improving mood and reducing the risk of depression: Omega-3, especially EPC, can have a positive effect on mood and reduce the symptoms of depression.
  • Reducing the risk of development of ADHD (attention deficit syndrome) in children: Some studies show that Omega-3 can improve attention and behavior in children with ADHD.

5.3. Eye health:

  • Maintaining the health of the retina: DGC is an important component of the retina and is necessary for normal vision.
  • Reduction of the risk of age -related macular degeneration (VMD): VMD is the main cause of blindness in the elderly. Studies show that omega-3 can reduce the risk of developing the VMD.
  • Reducing symptoms of dry eyes: Omega-3 can help reduce the symptoms of dry eyes, such as burning, itching and redness.

5.4. Joint health:

  • Reducing inflammation and pain in arthritis: Omega-3 has anti-inflammatory properties and can help reduce inflammation and joint pain in arthritis.
  • Improving the mobility of the joints: Omega-3 can improve joint mobility and facilitate the implementation of everyday tasks.

5.5. Skin health:

  • Improving hydration and skin elasticity: Omega-3 help to maintain skin hydration and improve its elasticity.
  • Reducing inflammation in skin diseases: Omega-3 can help reduce inflammation in skin diseases, such as eczema and psoriasis.
  • Ultraviolet radiation protection: Omega-3 can have a protective effect from ultraviolet radiation.

5.6. Pregnancy and development fruitA:

  • The normal development of the brain and eyes in the fetus: DGC is necessary for the normal development of the brain and eyes in the fetus during pregnancy.
  • Reduction of the risk of premature birth: Some studies show that Omega-3 reception may reduce the risk of premature birth.
  • Improving cognitive functions in children: Children whose mothers took Omega-3 during pregnancy can have the best cognitive functions.

5.7. Immune system:

  • Modulation of the immune response: Omega-3 can have a modulating effect on the immune system, helping to regulate its activity.
  • Risk reduction in autoimmune diseases: Some studies suggest that Omega-3 can reduce the risk of developing autoimmune diseases.

Chapter 6: side effects and precautions

Although omega-3 is generally considered safe, when taking large doses or in the presence of certain diseases, side effects may occur. It is important to know about possible risks and take precautions.

6.1. Possible side effects:

  • Indigestion: Nausea, diarrhea, bloating.
  • Fish belching: Unpleasant fish taste in the mouth.
  • Increased risk of bleeding: Omega-3 can dilute blood, so when taking large doses, the risk of bleeding increases.
  • Interaction with drugs: Omega-3 can interact with anticoagulants (thinning blood), anti-signs and some other drugs.
  • Allergic reactions: Rarely, but allergic reactions to fish or seafood are possible.

6.2. Precautions:

  • Follow the recommended doses: Do not exceed the recommended doses of omega-3 indicated on the package or recommended by the doctor.
  • Take additives with food: This will help reduce the risk of stomach disorders and improve absorption.
  • Choose additives with an endoral shell: This will help to avoid fishing.
  • Consult a doctor: If you take any medicine, pregnant or breastfeed, consult your doctor before taking the Omega-3 additives.
  • Caution with blood diseases: People with blood diseases or taking anticoagulants should observe special caution when taking omega-3.
  • When side effects appear, stop taking: If you have any side effects, stop taking Omega-3 additives and consult your doctor.

Chapter 7: Omega-3 for children

Omega-3 fatty acids play an important role in the development of the brain and eyes in children. The sufficient receipt of Omega-3 is especially important in early childhood.

7.1. The benefits of omega-3 for children:

  • Improving cognitive functions: Omega-3 is necessary for the development of the brain and cognitive functions, such as memory, attention and training.
  • Reduction in the risk of ADHD: Some studies show that Omega-3 can improve attention and behavior in children with ADHD.
  • Visual improvement: DGC is an important component of the retina and is necessary for normal vision.
  • Strengthening the immune system: Omega-3 can help strengthen the immune system of children.
  • Improving mood and reducing the risk of depression: Omega-3 can have a positive effect on the mood of children and reduce the risk of depression.

7.2. Omega-3 sources for children:

  • Breast milk: Breast milk contains the DGK necessary for the development of the baby.
  • Children’s mixtures enriched with DGK: Many children’s mixtures are enriched by DGK.
  • Fat fish: Salmon, sardines, mackerel (in small quantities and taking into account possible allergies).
  • Enriched products: Eggs, yogurt, juices, enriched omega-3.
  • Omega-3 supplements for children: Omega-3 additives in the form of syrups, chewing sweets or capsules can be useful for children who do not receive a sufficient amount of omega-3 with food.

7.3. Recommended doses of omega-3 for children:

Recommended doses of omega-3 for children depend on age and health status. It is best to consult a pediatrician to determine the optimal dose for your child.

Chapter 8: Omega-3 and Sport

Omega-3 fatty acids can be useful for athletes and people leading an active lifestyle.

8.1. The benefits of Omega-3 for athletes:

  • Reducing inflammation: Intensive training can cause inflammation in the muscles and joints. Omega-3 has anti-inflammatory properties and can help reduce inflammation and accelerate recovery after training.
  • Improving muscle recovery: Omega-3 can help restore muscles after training.
  • Increase in muscle mass: Some studies show that omega-3 can help increase muscle mass and strength.
  • Improving cardiovascular health: Omega-3 is useful for the health of the heart, which is especially important for athletes who have a heart with high loads.
  • Improving cognitive functions: Omega-3 can improve cognitive functions, such as concentration and attention, which is important to achieve high results in sports.

8.2. Recommended doses of omega-3 for athletes:

Athletes may need a higher dose of Omega-3 than ordinary people to get maximum benefit. The recommended dose for athletes is from 2 to 4 grams of EPK and DGK per day.

8.3. Omega-3 sources for athletes:

  • Fat fish: Salmon, sardins, mackerel.
  • Omega-3 supplements: Fish oil, Croil oil.

Chapter 9: Omega-3s and vegetarianism/veganism

Vegetarians and vegans need to pay special attention to obtaining a sufficient amount of omega-3, since they do not use fatty fish, the main source of the EPK and DGK.

9.1. Omega-3 sources for vegetarians and vegans:

  • Alc (alpha-linolenic acid): Flaxseed seeds, chia seeds, walnuts, hemp oil, linseed oil, hemp seeds. However, the conversion of the Alc into the EPK and the DGK in the body is ineffective.
  • Algae oil: Contains DGK and is a suitable option for vegetarians and vegans.

9.2. Recommendations for vegetarians and vegans:

  • Increase the consumption of Alk: Include in the diet products, rich Alk, such as linen seeds, chia seeds, walnuts.
  • Take DGK supplements obtained from algae: This is the most reliable way to ensure sufficient intake of DHC in the body.
  • Limit the consumption of linoleic acid (omega-6): Excess omega-6 can suppress the conversion of Alc into the EPK and DGK. Limit the consumption of vegetable oils, rich omega-6, such as sunflower and corn oil.

9.3. Alk conversion to EPK and DGK:

The conversion of the Alc into the EPK and DGC in the human body is very low, usually less than 10%. This is due to the fact that the enzymes necessary for this conversion are also used for the metabolism of omega-6 fatty acids.

Chapter 10: The future of Omega-3 research

Studies of omega-3 fatty acids continue, and scientists constantly open up new potential advantages of these fatty acids for health.

10.1. New research areas:

  • Omega-3 and mental health: Studies continue to study the influence of Omega-3 on mood, depression, anxiety and other mental disorders.
  • Omega-3 and autoimmune diseases: Studies study the potential role of omega-3 in the prevention and treatment of autoimmune diseases, such as rheumatoid arthritis, systemic lupus erythematosus and multiple sclerosis.
  • Omega-3 and Cancer: Studies study the effect of omega-3 on the prevention and treatment of various types of cancer.
  • Omega-3 and longevity: Studies study the relationship between Omega-3 consumption and life expectancy.
  • Individual approach to dosing omega-3: Research is aimed at developing individual recommendations for dosing Omega-3 on the basis of genetic factors, diet and health status.

10.2. Prospects:

Future Omega-3 studies will probably lead to a deeper understanding of the mechanisms of action of these fatty acids and to identify new ways to use them to improve health and prevent diseases. Omega-3 will remain an important topic of research in the field of nutrition and healthcare.

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