Omega 3 - How to supplement them?

Omega-3 supplementation is one of the most-raised topics in the context of healthy eating and prevention of many diseases. Omega-3 acids are attributed to a wide spectrum of health benefits, from improving brain function to reduction of the risk of cardiovascular diseases. This article will conduct you through the most important information on omega-3 acids: their types, indications and contraindications, health benefits and criteria for choosing the right supplements.

What are omega 3 acids? Types of acids: EPA and DHA

Omega-3 fatty acids are a family of polyunsaturated fatty acids that are necessary for the proper functioning of the human body. We distinguish three main types of omega-3:

1. Alpha -linolenic acid (ALA) - occurs mainly in vegetable oils such as linseed, rapeseed and hemp oil.
2. Eicosapentenic acid (EPA) - is found primarily in fatty fish such as salmon, mackerel and sardines.
3. Dokosahexaen acid (DHA) - present in the same sources as EPA, i.e. in fatty fish and algae.

EPA and DHA are the most biologically active omega-3 forms, from which the body derives the most health benefits. Small amounts of ALA can be transformed into EPA and DHA, but this process is not very effective.

Indications and contraindications for the use of omega 3

Omega-3 supplementation is widely recommended in various health conditions and for different age groups. Below are the most important indications for supplementation:

1. Cardiovascular diseases: Regularly intake omega-3 can reduce the risk of heart attack and reduce the level of triglycerides in the blood.
2. Lipid disorders: Omega-3 helps regulate cholesterol. Inflammation: they have anti -inflammatory effect by reducing the production of pro -inflammatory cytokines.
3. Depression and other mental disorders: The beneficial effect of omega-3 on brain functions and mental health has been documented.
4. Pregnancy and lactation period: Omega-3 supplementation affects the development of the cerebral and eyes of the fetus.

Contraindications:

1. Fish and crustacean allergies: People suffering from these allergies should avoid sea supplements.
2. The use of anticoagulant drugs: Omega-3 may intensify the effect of blood thinning drugs.
3. Blood clotting disorders: People with these disorders should consult a doctor before starting supplementation.

Omega 3 - Symptoms of deficiency

Omega-3 deficiency may manifest in different ways depending on the level of deficiency and individual body characteristics. The most common signs of deficiency include skin problems such as dryness, peeling of the skin and eczema. People with omega-3 deficiency may also experience problems related to the functioning of the cardiovascular system, such as hypertension or increased levels of triglycerides in the blood. Other symptoms include a feeling of fatigue, difficulty concentration, memory problems and depressive or anxiety. In the case of children, deficiency can affect their cognitive development and learning ability. Regular monitoring of Omega-3 levels and consultations with a doctor can help prevent these adverse effects.

Omega 3 - what does it give?

Omega-3 acids are assigned a number of favorable health effects. Let's look at the most important of them:

Reduction of inflammation

Omega-3 inhibit inflammatory mediators, which can lead to softening of inflammatory disease, such as rheumatoid arthritis.

Improving cardiovascular health

Omega-3 supplementation reduces triglycerides, reduces the risk of arrhythmia and improves blood vessels.

Supporting brain function

DHA is the main structural component of the brain and retina, playing a key role in the functioning of the nervous system.

Sanity

Omega-3 affects the modulation of neurotransmitters, which can support the treatment of depression, fears and other emotional disorders.

Strengthening immunity

A beneficial effect on the functioning of the immune system, especially in the context of autoimmune diseases.

Omega 3 - How does the brain work?

Dokosahexaen acid (DHA) is the main component of phospholipids in the brain, which makes it key to its proper functioning. DHA is necessary for the development of the fetal and newborn brain, and studies indicate that children whose mothers took omega-3 supplements during pregnancy show better cognitive results. In adults, Omega-3 supplementation can improve memory, concentration and executive functions. Studies also show that omega-3 fatty acids can protect against dementia and Alzheimer's disease due to their anti-inflammatory and antioxidant properties. Regular consumption of omega-3 is also associated with a lower risk of depression and anxiety, which may be caused by their impact on neuroplasticity, i.e. brain ability to adapt and create new nerve connections.

Omega 3 supplementation - what to look for when choosing a supplement?

Choosing the right Omega-3 supplement can be valid for all potential health benefits. Attention should be paid to the chemical form of the supplement, where it is best to choose those in the form of triglycerides, which are better absorbed by the body compared to ethyl esters. It is also important that the supplement contains the appropriate proportions of EPA and DHA, corresponding to the individual health needs of the user. Fish and algae supplements are usually better than those based on vegetable oils due to the higher level of active omega-3 forms. In addition, it is worth choosing products from reputable manufacturers that have undergone research for the presence of pollutants, such as heavy metals and dioxins. Avoid supplements that contain unnecessary additives, such as artificial dyes and preservatives. Checking if the supplement has been tested by independent laboratories and has appropriate quality certificates, it is also crucial.

Omega 3 - sources in the diet

Omega-3 supplementation should be a complement to a healthy diet rich in natural sources of these acids. Here are some of the best omega-3 sources in the diet:

• Fatty fish: Salmon, mackerel, sardines, trout, tuna.
• Fish oil and fish oil: High EPA and DHA content.
• Nuts and seeds: Walnuts, chia seeds, linseed.
• Vegetable oils: Linseed, rapeseed, hemp oil.
• Enriched products: Some types of eggs, milk and orange juice.

Summary

Omega-3 supplementation can bring numerous health benefits, including improvement in cardiovascular health, supporting brain function and reduction of inflammation. However, it is crucial to choose high -quality supplements and consult a doctor in case of any contraindications. Turning omega-3 into the diet naturally, by eating fatty fish, nuts and vegetable oils, can additionally enrich your diet and provide health benefits for many years.

Sources

Calder PC. N-3 fatty acids and cardiovascular disc: evidence explated and mechanisms explored. Clin sci (Lond). 2020; 134 (3): 231-254. Simopoulos ap. Omega-3 fatty acids in inflammation and autoimmune diseses. J am Coll Nutr. 2002; 21 (6): 495-505. Karr Je, Alexander Je, Winningham RG. Omega-3 Polyunsathed Fatty Acids and Cognition Throughout The Lifepan: A review. Nutrous neur. 2011; 14 (5): 216-225. Su kp, matsuoka yj, pae cu. Omega-3 polynsatured fatty acids in prevention of mood and anxiety disorders. Clin psychopharmacol neurosci. 2018; 16 (2): 91-101.