How to choose high-quality dietary supplement Omega-3: Complete management
Omega-3 fatty acids – This is a group of polyunsaturated fatty acids that play a vital role in maintaining human health. Key omega-3: eicopascentenic acid (EPK) and non-zahexenoic acid (DGC), mainly obtained from seafood, and alpha-linolenic acid (Alc) contained in plant sources. Despite the fact that Alk can convert to EPK and DGC, the effectiveness of this process is quite low, which makes additives with EPK and DGC more preferable to achieve optimal omega-3 levels in the body.
Omega-3 deficiency is associated with many health problems, including cardiovascular diseases, inflammatory processes, cognitive impairment and vision problems. Reception of the supplements of Omega-3 can help replenish this deficit and have a positive effect on health. However, the quality of Omega-3 additives varies significantly, and you may not be easy to choose an effective and safe product. This detailed guide will help you make a conscious choice based on scientific data and practical recommendations.
I. Understanding the foundations of Omega-3:
A. The role of Omega-3 in the body:
- Cardiovascular system: Omega-3 contributes to a decrease in the level of triglycerides, blood pressure and risk of blood clots. They also improve the function of endothelium, internal lining of blood vessels, which contributes to their elasticity and health.
- Brain and nervous system: DGC is the main structural component of the brain and plays an important role in the development and functioning of the brain, especially in childhood. Omega-3 is important for cognitive functions, memory, concentration of attention and maintaining emotional well-being.
- Inflammation: Omega-3 has anti-inflammatory properties, suppressing the production of inflammatory mediators, such as prostaglandins and leukotrienes. This makes them useful for people with chronic inflammatory diseases, such as arthritis and inflammatory intestinal diseases.
- Vision: DGC is the main structural component of the retina and is important for maintaining the health of the eyes and visual acuity. Omega-3 can help reduce the risk of age-related macular degeneration (VMD).
- Leather: Omega-3 contributes to the moisture of the skin, a decrease in inflammation and protection against damage caused by ultraviolet radiation. They can be useful in states such as eczema and psoriasis.
B. Types of omega-3:
- Eicosapentaenic acid (EPA): It is known for its anti-inflammatory properties and a positive impact on the cardiovascular system. EPC also plays a role in maintaining mental health and can help alleviate the symptoms of depression.
- Docosahexaenic acid (DHA): The key structural component of the brain and retina of the eye. DGC is important for cognitive functions, vision and development of the nervous system in children. It is recommended especially pregnant and lactating women.
- Alpha-linolenic acid (Alk): Contained in plant sources, such as flaxseed, chia and walnuts. It turns into EPK and DGK, but with low efficiency. It is not a preferred source of omega-3, if a significant increase in the level of EPK and DGK is necessary.
C. sources Omega-3:
- Sea sources: Fat fish (salmon, mackerel, herring, tuna, sardines), fish oil, kriene oil, liver liver oil. These sources contain EPK and DGK in a form ready for assimilation.
- Plant sources: Flaxseed, chia, walnuts, soy oil, rapeseed oil. Contain Alk, which should be transformed into EPK and DGK.
- Enriched products: Eggs, milk, yogurt, juices, enriched omega-3. It can be useful for people who do not eat fish.
- Microfolders: The vegetarian and vegan source of the EPK and the DGK. The alternative source of Omega-3, produced by cultivating seaweed.
II. Criteria for choosing high-quality dietary supplements Omega-3:
A. The content of EPK and DGK:
- The importance of concentration: Pay attention to the total amount of omega-3 in addition, but the content of the EPC and DGK is especially important. Many additives contain a significant amount of “common fish oil”, but low concentrations of the EPK and DGK.
- Determination of the necessary dosage: The recommended dose of Omega-3 varies depending on individual needs and goals. To maintain overall health, 250-500 mg of EPK and DGK per day is usually enough. For people with cardiovascular diseases or inflammatory processes, a higher dosage (1000-3000 mg per day), which should be discussed with a doctor, may be required.
- A careful study of the label: The label should clearly indicate the number of EPK and DGK in each portion. Do not confuse the total amount of fish oil with the amount of EPK and DGK. Example: “Fish oil 1000 mg, contains EPK 180 mg, dgk 120 mg.” In this case, the active omega-3 is 300 mg of 1000 mg of fish oil.
B. omega-3 shape:
- Triglycerides (TG): The natural form of omega-3 contained in fish. It is well absorbed by the body.
- Ethyl ethers (ee): The form obtained as a result of processing fish oil to increase the concentration of EPK and DGK. Less stable and can be worse absorbed compared to triglycerides. Many manufacturers return ethyl broadcasts back to triglycerides (Re -Sesterified TriglyCerides (RTG) to improve digestibility.
- Phospholippide (PL): Contained in Cricle fat. It is believed that the phospholipid form provides better digestibility compared to triglycerides and ethyl ethers, since phospholipids are the main components of cell membranes.
- Preferred forms: Triglycerides and phospholipids are considered more preferable forms of Omega-3 due to their best bioavailability. Re-Sesterified TriglyCerides (RTG) is also a good option. If you choose ethyl ethers, make sure that the product has a good reputation and meets quality standards.
C. Cleanliness and safety:
- Testing for heavy metals and pollutants: Fish can accumulate heavy metals (mercury, lead, cadmium) and other pollutants (dioxins, polychlored bifeniles – PHB). It is important to choose additives that have been tested for these substances and meet international standards.
- Certification of third -party organizations: Look for additives certified by independent organizations such as NSF International, USP (United States Pharmacopeia), Ifos (International Fish Oil Standars Program) or GEED (Global Organization for Epa Epa and DHA Omega-3s). These organizations carry out independent testing of products and confirm their purity, safety and compliance with the declared composition.
- Producer transparency: The manufacturer must provide information about the origin of the fish, cleaning methods and test results. Companies that openly share this information are usually more reliable.
D. Freshness and stability:
- Oxidation prevention: Omega-3 fatty acids are very sensitive to oxidation, which can lead to the formation of harmful free radicals and reducing the effectiveness of the additive.
- Freshness indicators: Look for additives with a low level of peroxide number (Peroxide Value) and anisidine number (Anisidine Value). These indicators reflect the degree of oxidation of fat. The lower these values, the fresh product. Manufacturers must provide this information on request.
- Adding antioxidants: Many manufacturers add antioxidants such as vitamin E (tocopherols), into their products to prevent oxidation.
- Package: Keep omega-3 additives in tightly closed packaging in a cool, dark place to protect them from light, heat and air. Some manufacturers use capsules filled with nitrogen to prevent oxidation.
E. Source of fish oil:
- Small fish: Fish oil obtained from small fish (sardins, anchovies, macrel) usually contains less pollutants than fish oil obtained from large fish (tuna, shark).
- Sustainable fishing: Choose additives obtained from fish caught using stable fishing methods. This means that fishing is carried out in such a way as not to harm the environment and not depleted fish reserves. Look for certificates such as Friend of the Sea or Marine Stewardship Council (MSC).
- Place of origin: Some regions of the world have more stringent standards for monitoring fish pollution. Fish oil, produced in regions such as Norway, Iceland and Canada, is often considered cleaner.
F. Form of release:
- Capsules: The most common form of release. Easy to swallow, conveniently dose.
- Gel capsules: Soft gelatin capsules that are easy to swallow. They may contain flavors for masking fish smell.
- Liquid: You can add to food or drinks. It is easier to dose for children and people who have difficulty swallowing capsules. It can have a fish taste.
- Chewing tablets: Suitable for children. May contain sugar and artificial additives.
- The choice of suitable form: Choose the form of release, which is most convenient for you and meets your needs. If you are sensitive to a fish smell, choose capsules with an endo -absorb coating that dissolve in the intestines, and not in the stomach.
G. Additional ingredients:
- Avoid unnecessary additives: Some Omega-3 additives contain artificial dyes, flavors, preservatives and other unnecessary ingredients. Try to choose products with a minimum number of additives.
- Vitamins and minerals: Some Omega-3 additives contain added vitamins and minerals, such as vitamin D or vitamin E. Check the composition to make sure that you do not receive excessive doses of these nutrients.
- Allergens: Read the label carefully if you have an allergy to fish, mollusks or other ingredients.
III. Practical tips for choosing and using dietary supplements Omega-3:
A. Consult a doctor:
- Determination of individual needs: Consult a doctor or nutritionist to determine if you need an Omega-3 additive and which dosage is suitable for you.
- Interaction with drugs: Omega-3 can interact with some drugs such as anticoagulants (liquefying blood). Be sure to inform your doctor if you take any medicine.
- Health status: People with certain diseases (for example, blood coagulation disorders) should consult a doctor before taking Omega-3 additives.
B. Reading labels:
- Composition: Carefully study the composition of the product, paying attention to the content of the EPC and DGK, the Omega-3 form, the presence of pollutants and additional ingredients.
- Recommendations for use: Follow the instructions on the label regarding the dosage and the method of use.
- Best before date: Make sure that the shelf life of the product has not expired.
C. Storage and use:
- Proper storage: Keep omega-3 additives in tightly closed packaging in a cool, dark place, away from heat, light and moisture.
- Reception during eating: Take Omega-3 additives during meals to improve their absorption.
- Subsequence: To achieve the best results, take Omega-3 additives regularly for a long period of time.
D. Tracking the results:
- Record changes: Keep a diary to track any changes in your health after the start of taking Omega-3 additives.
- Regular examinations: Conduct medical examinations regularly to control your health and evaluate the effectiveness of Omega-3 additives.
E. Alternatives to additives:
- Increase in fish consumption: Try to eat fatty fish (salmon, mackerel, herring, tuna) 2-3 times a week.
- Adding plant sources: Include vegetable sources of Omega-3 in your diet, such as linen seed, chia and walnuts.
- Enriched products: Consider the possibility of using products enriched by omega-3, such as eggs, milk and yogurt.
IV. Special considerations:
A. Omega-3 for children:
- Deliverse for development: Omega-3, especially DGK, is important for the development of brain and vision in children.
- The choice of suitable additives: Choose Omega-3 additives designed specifically for children. They usually have a lower dosage and pleasant taste.
- Output forms: Chewing tablets and liquids are convenient forms for children.
- Consultation with a pediatrician: Consult with the pediatrician before taking Omega-3 additives for your child.
B. Omega-3 for pregnant women and lactating women:
- The importance for the development of the fetus and the child: Omega-3, especially DGK, are important for the development of the brain and eye of the fetus and child.
- Recommended dosage: Pregnant and lactating women are recommended to use at least 200-300 mg of dgk per day.
- Safety: Choose Omega-3 additives that have been tested for safety for pregnant and lactating women.
- Consultation with a gynecologist: Consult with a gynecologist before taking Omega-3 additives during pregnancy and breastfeeding.
C. Omega-3 for vegetarians and vegans:
- Plant sources: Include plant sources of Alc in your diet, such as flaxseed, chia and walnuts.
- Microdigan supplements: Consider the possibility of taking Omega-3 additives obtained from micro-crossbars that contain EPK and DGK.
- The effectiveness of Alk conversion: Keep in mind that the conversion of the ALK into the EPK and DGC is ineffective, so micro -cone additives are a more reliable source of these important fatty acids.
V. Submarine stones and myths about omega-3:
A. Myth: The more omega-3, the better.
- Optimal dosage: Too high doses of omega-3 can lead to side effects, such as stomach disorder, diarrhea and increased risk of bleeding. It is important to adhere to the recommended dosage.
- Individual needs: The necessary dosage of Omega-3 varies depending on individual needs and health status.
B. Myth: All Omega-3 additives are the same.
- Quality and cleanliness: The quality and cleanliness of the Omega-3 additives vary significantly. It is important to choose products that have been tested for heavy metals and pollutants.
- Omega-3 form: Different forms of omega-3 (triglycerides, ethyl ethers, phospholipids) have different bioavailability.
C. Myth: If I eat a lot of fish, I do not need an Omega-3 additive.
- Omega-3 content in fish: The omega-3 content in fish can vary depending on the type of fish, its diet and habitat.
- Individual needs: Some people may need more omega-3 than they can only get from food.
D. Myth: Omega-3 treats all diseases.
- Health support: Omega-3 has a positive effect on health, but are not a cure for all diseases. They should be part of a healthy lifestyle, including a balanced diet, regular physical exercises and rejection of bad habits.
VI. Final recommendations:
The choice of high-quality dietary supplements Omega-3 is an important step towards maintaining health. Carefully study the labels, pay attention to the content of the EPK and DGK, the Omega-3 form, the purity and safety of the product. Consult a doctor or nutritionist to determine if you need an Omega-3 additive and which dosage is suitable for you. Take Omega-3 additives regularly and track your results. Remember that Omega-3 is only one of the components of a healthy lifestyle.