Omega-3 dietary supplements: side effects and contraindications

Omega-3 dietary supplements: side effects and contraindications (full analysis)

I. Introduction to omega-3 fatty acids

Omega-3 fatty acids are a group of polyunsaturated fatty acids that play a crucial role in maintaining human health. They relate to essential fatty acids, which means that the body cannot synthesize them on its own, and they should come with food or additives. The most significant omega-3 fatty acids are:

• Alpha-linolenic acid (Alk): The predecessor of other omega-3 fatty acids is contained in plant sources, such as flaxseed, walnuts and chia seeds. The body can convert Alc into eicoprandacleenic acid (EPK) and non -achexaenic acid (DGC), but this process is quite ineffective.
• Eicosapentaenic acid (EPA): It has an anti-inflammatory effect, contributes to the health of the cardiovascular system and improves mood. Contained mainly in fatty fish.
• Docosahexaenic acid (DHA): Critically important for the development of the brain and vision, as well as for maintaining cognitive functions throughout life. It is also contained in fatty fish and algae.

II. Sources of omega-3 fatty acids

Omega-3 fatty acids can be obtained from various sources, including:

• Fat fish: Salmon, mackerel, sardins, herring, tuna and trout are excellent sources of EPK and DGK. The choice of fish is important because some species may contain higher mercury levels.
• Vegetable oils: Flaxseed oil, soy oil and canols contain Alk.
• Nuts and seeds: Walnuts, chia seeds, flax seeds and hemp seeds also contain Alk.
• Enriched products: Some products, such as eggs, milk and yogurt, are enriched with omega-3 fatty acids.
• Biologically active additives (dietary supplements): Fish oil, krill oil and algae oil are popular sources of omega-3 in the form of additives.

III. The benefits of omega-3 fatty acids for health

Omega-3 fatty acids have a wide range of positive effects on health confirmed by numerous studies:

• Health of the cardiovascular system: Omega-3 fatty acids reduce the level of triglycerides, reduce the risk of blood clots, reduce blood pressure and improve the function of the vascular endothelium. Regular use of omega-3 is associated with a decrease in the risk of heart attacks, strokes and sudden heart death.
• Brain health: DGC is the main structural component of the brain and plays an important role in cognitive functions, memory and training. Omega-3 fatty acids can help improve cognitive functions in the elderly, as well as reduce the risk of developing Alzheimer’s disease.
• Eye health: DGK is also an important component of the retina. Omega-3 fatty acids can help prevent age-related macular degeneration and dry eyes.
• Anti -inflammatory action: Omega-3 fatty acids have anti-inflammatory properties that can help alleviate the symptoms of diseases such as rheumatoid arthritis, inflammatory intestinal diseases and asthma. EPC is especially effective in reducing inflammation.
• Mental health: Studies show that omega-3 fatty acids can help alleviate the symptoms of depression, anxiety and bipolar disorder.
• Skin health: Omega-3 fatty acids can help improve the condition of the skin, reduce inflammation and dryness, as well as protect against damage by ultraviolet radiation.
• Fetal development: Omega-3 fatty acids, especially DGC, play an important role in the development of the brain and vision of the fetus during pregnancy. Pregnant and lactating women are recommended to use a sufficient amount of omega-3 fatty acids.

IV. Side effects Omega-3 dietary supplements: detailed analysis

Despite numerous advantages, the use of omega-3 dietary supplements can cause a number of side effects. It is important to consider these potential risks before taking additives. The severity of side effects can vary depending on the dose, individual sensitivity and other factors.

• Gastrointestinal disorders: The most common side effects of omega-3 dietary supplements are gastrointestinal disorders, such as:

  • Nausea: Often occurs when taking high doses of Omega-3.
  • Diarrhea: It may occur due to increased fat content in the diet.
  • Bloating: Gases and bloating can also be caused by the technique of omega-3 dietary supplements.
  • Dyspepsia (stomach disorder): Heartburn, belching and discomfort in the stomach.
  • Fish taste in the mouth: A characteristic side effect, especially after taking fish oil capsules.

  Mechanism: These side effects are usually associated with an increased fat content in addition and can be reduced by taking omega-3 with food, dividing the dose into several techniques during the day or using additives with an endoral coating.

• Bleeding: Omega-3 fatty acids have anticoagulant properties, that is, they can dilute blood. This can lead to increased risk of bleeding, especially in people who take anticoagulants (for example, warfarin, clopidogrel) or anti -agents (for example, aspirin). Symptoms may include:

  • Easy bruises: The appearance of bruises even with minor injuries.
  • Nasal bleeding: Frequent or abundant nasal bleeding.
  • Bleeding gums: Bleeding gums when brushing your teeth or using a tooth thread.
  • Blood in urine or feces: A sign of more serious bleeding.
  • Hemorrhage in the brain (rarely): The most serious, but extremely rare side effect.

  Mechanism: Omega-3 fatty acids affect platelet aggregation and blood coagulation, which can increase the risk of bleeding. It is important to consult a doctor before taking omega-3 dietary supplements if you take anticoagulants or have blood coagulation disorders.

• The effect on blood sugar levels: In some people, omega-3 fatty acids can affect blood sugar. This is especially important for people with diabetes. Possible manifestations:

  • Hyperglycemia (increased blood sugar): Requires to adjust the dose of insulin or other sugar -free drugs.
  • Hypoglycemia (reduced blood sugar): It is less common, but also requires attention.

  Mechanism: The mechanism of the influence of omega-3 on the level of sugar in the blood has not been fully studied, but it is believed that they can affect sensitivity to insulin. People with diabetes should carefully monitor the blood sugar level when taking omega-3 dietary supplements and consult a doctor to adjust the dose of drugs.

• Allergic reactions: People with allergies to fish or seafood can experience allergic reactions to omega-3 dietary supplements, especially to fish oil and croil oil. Symptoms may include:

  • Skin rash: Redness, itching and urticaria.
  • Edema: Edema of the face, lips, tongue or throat.
  • Difficult breathing: Shortness of breath, whistling breath.
  • Anaphylactic shock (severe allergic reaction): Requires immediate medical care.

  Mechanism: Allergic reactions are caused by proteins present in fish oil or oil oil. People with allergies for fish or seafood should choose omega-3 algae-based additives that do not contain fish proteins.

• Influence on the immune system: High doses of omega-3 fatty acids can suppress the immune system. This can be useful for people with autoimmune diseases, but can increase the risk of infections in people with weakened immunity.

  • Increased risk of infections: Especially in people with HIV/AIDS, after transplantation of organs or taking immunosuppressants.

  Mechanism: Omega-3 fatty acids affect the function of immune cells, such as T-lymphocytes and B-lymphocytes. People with weakened immunity should consult a doctor before taking omega-3 dietary supplements.

• Improving the level of vitamin A and D: Some fish oil additives contain vitamins A and D. Taking high doses of these vitamins in addition to omega-3 can lead to hypervitaminosis.

  • Hypervitaminosis A: Symptoms include headache, nausea, vomiting, dizziness, fatigue, hair loss and liver damage.
  • Hypervitaminosis D: Symptoms include nausea, vomiting, weakness, frequent urination, pain in the bones and kidney stones.

  Mechanism: Vitamins A and D are fat -soluble vitamins and can accumulate in the body with excessive consumption. It is important to choose omega-3 supplements that do not contain high doses of vitamins A and D, or take them with caution.

• The effect of mercury and other pollutants: Fish oil may contain mercury, polychlored bifeniles (PHB) and other pollutants who accumulate in fish due to environmental pollution.

  • Neurological problems: Mercury can cause neurological problems, especially in pregnant women and children.
  • The risk of cancer development: PHB are carcinogens and can increase the risk of cancer.

  Mechanism: Pollutants accumulate in the adipose tissue of fish. It is important to choose omega-3 additives from reliable manufacturers who are cleaning fish oil to remove pollutants. Croil oil and algae oil usually contain less pollutants than fish oil.

• Influence on blood pressure: Although in general, omega-3 fatty acids can reduce blood pressure, in some people they can cause its increase, especially when taking high doses. People with high blood pressure should carefully monitor it when taking omega-3 dietary supplements and consult a doctor.

• Interaction with drugs: Omega-3 fatty acids can interact with some drugs, including:

  • Anticoagulants and anti -agents: Increase the risk of bleeding.
  • Preparations for reducing blood pressure: They can enhance the effect of drugs, which can lead to an excessive decrease in blood pressure.
  • Immunocationthretarite: They can reduce the effectiveness of immunosuppressants.

  Mechanism: Interaction with drugs may be associated with the effect of omega-3 on blood coagulation, blood pressure and immune system. It is important to inform your doctor about all the drugs and additives that you take before taking Omega-3 dietary supplements.

V. Contraindications to the reception of omega-3 dietary supplements

There are certain conditions and circumstances in which the reception of the omega-3 dietary supplements is contraindicated or requires special caution:

• Allergy to fish or seafood: People with allergies to fish or seafood should avoid taking fish oil and croil oil.
• Blood coagulation disorders: People with blood coagulation, such as hemophilia or thrombocytopenia, should be cautioned with omega-3 dietary supplements due to increased risk of bleeding.
• Reception of anticoagulants or antiplatelets: The simultaneous intake of omega-3 dietary supplements and anticoagulants or antiplatelets requires special caution and control by the doctor.
• The upcoming operation: Reception of Omega-3 dietary supplements should be stopped a few weeks before the planned operation to reduce the risk of bleeding.
• Pregnancy and breastfeeding: Although omega-3 fatty acids are important for the development of the fetus, pregnant and nursing women should consult a doctor before taking omega-3 dietary supplements to determine the optimal dose and choose a safe product. Fish oil containing high levels of mercury should be avoided.
• Liver diseases: People with liver diseases should take omega-3 dietary supplements with caution, as they can worsen the liver function.
• Bipolar disorder: In people with bipolar omega-3 disorder, fatty acids can cause manic episodes. Consultation with a psychiatrist is needed.
• Active tuberculosis: In rare cases, omega-3 fatty acids can negatively affect the course of active tuberculosis.
• Severe kidney diseases: In people with severe kidney diseases, omega-3 fatty acids can cause a deterioration in renal function.

VI. How to minimize side effects

To minimize the risk of side effects when taking omega-3 dietary supplements, the following recommendations should be followed:

• Start with a low dose: Start with a low dose and gradually increase it so that the body is used to it.
• Take omega-3 with food: The intake of omega-3 with food can help reduce gastrointestinal disorders.
• Divide the dose: Divide the daily dose into several techniques during the day.
• Choose quality additives: Choose omega-3 supplements from reliable manufacturers that clean fish oil to remove pollutants. Look for products tested by independent laboratories for the content of mercury, PHB and other pollutants.
• Consider alternative sources: If you are allergic to fish or seafood, consider omega-3 additives based on algae or linseed oil.
• Take additives with an endo -absorbing coating: Capsules with an endo-absorbal coating are dissolved in the intestines, and not in the stomach, which can help reduce gastrointestinal disorders and fish taste in the mouth.
• Consult a doctor: Before taking the omega-3 dietary supplements, consult a doctor, especially if you have any diseases or you take medications.
• Follow the dosage: Do not exceed the recommended dose. The recommended dose varies depending on individual needs and health status.
• Pay attention to the content of vitamins A and D: Choose additives with low vitamins A and D if you take other vitamin additives.
• Keep the additives correctly: Keep omega-3 dietary supplements in a cool, dark place to prevent oxidation.

VII. The choice of high-quality omega-3 dietary supplements: criteria

When choosing omega-3 dietary supplements, it is important to consider the following criteria:

• Source: Determine the source of omega-3 (fish oil, crill oil, algae oil, linseed oil).
• EPC and DGK concentration: Pay attention to the concentration of EPK and DGC in each portion. Look for supplements with a high content of EPK and DGK.
• Purity: Choose additives tested by independent laboratories for the content of mercury, PHB and other pollutants.
• Output form: Capsules, liquid fish oil, chewing tablets. Choose a form that suits you more.
• Reputation manufacturer: Choose additives from reliable manufacturers with a good reputation.
• Certification: Look for products certified by independent organizations such as NSF International or USP.
• Price: Compare the prices of different products, but do not choose the cheapest option, as it can be of poor quality.
• Consumer reviews: Read the reviews of other consumers to find out about their experience of using the product.

VIII. Alternative sources Omega-3 (except for dietary supplements)

If you do not want to take omega-3 dietary supplements, you can get a sufficient amount of omega-3 fatty acids from food. Here are some alternative sources:

• Fat fish: It is recommended to consume fatty fish (salmon, mackerel, sardines, herring, tuna) at least twice a week.
• Flax-seed: Add ground linen seed to cereals, yogurts, smoothies or pastries.
• Seeds of Chia: Add chia seeds to cereals, yogurts, smoothies or salads.
• Walnuts: Swear with walnuts or add them to salads.
• Enriched products: Use the enriched omega-3 eggs, milk and yogurt.
• Canol oil: Use canals for cooking.
• Seaweed (for vegetarians/vegan): Spirulin and Chlorella are good sources.

IX. Impact on various population groups

The effect of omega-3 fatty acids can vary depending on the group of the population:

• Children: Omega-3 is important for the development of the brain and vision of children. However, children should give omega-3 dietary supplements only after consulting with a pediatrician. It is safer to enrich the diet with products rich in omega-3.
• Pregnant and lactating women: Omega-3 is important for the development of the brain and vision of the fetus. It is recommended to consume at least 200 mg DGK per day. Pisces with a high mercury content should be avoided.
• Elderly people: Omega-3 can help improve cognitive functions and reduce the risk of cardiovascular diseases in older people.
• Vegetarians and vegans: It is difficult for vegetarians and vegans to get enough EPK and DHC from plant sources. It is recommended to use omega-3 algae-based additives or increase the intake of the Alc.
• Athletes: Omega-3 can help reduce inflammation and accelerate recovery after training.
• People with chronic diseases: People with chronic diseases such as cardiovascular diseases, diabetes and inflammatory diseases should consult a doctor before taking omega-3 dietary supplements.

X. Future research

Studies of omega-3 fatty acids continue. Future research will be aimed at studying:

• The effects of omega-3 on various diseases: Further study of the effect of omega-3 on cancer, autoimmune diseases and other chronic diseases.
• Optimal doses: Determination of optimal doses of Omega-3 for various groups of the population and health status.
• Development of new omega-3 additives: Development of new and improved omega-3 additives with increased bioavailability and less side effects.
• Individualized approach: Development of individualized recommendations for taking Omega-3, taking into account genetic factors and other individual characteristics.

XI. Final recommendations

Omega-3 fatty acids are important nutrients that have a wide range of positive health effects. However, before the reception of Omega-3 dietary supplements, it is important to consider possible side effects and contraindications. Follow the recommendations for the choice of high-quality additives, start with a low dose, take omega-3 with food and consult a doctor. A balanced diet, rich in omega-3 fatty acids from natural sources, is a preferred way to obtain these valuable nutrients. Remember that information in this article is not a replacement for consultation with a qualified medical specialist.