Omega-3 is a set of polyunsaturated fatty acids that are essential for humans. They are not produced directly by the body, so, in this regard, Omega-3 can be obtained from foods or taken in the form of dietary supplements. In addition, Omega-3 is also a source of vitamin D. What are the main properties of this substance and why is it a remedy that can be taken by everyone and all year round?
15 the main properties of omega-3: rules of admission and what miraculous effects can be expected 15 the main properties of omega-3: rules of admission and what miraculous effects can be expected
With each winter day increases the popularity of Omega-3 dietary supplement. This is due to the fact that it has a wide range of beneficial effects and helps to strengthen the immune system.
What is Omega-3?
Omega-3 is a combination of polyunsaturated fatty acids, which are necessary for humans. They are not produced by the body itself, and as such, Omega-3 can be obtained from foods or taken in the form of dietary supplements.
There are three main acids in omega-3:
EPA- eicosapentaenoic acid;
ALA- alpha linoleic acid;
DHA- docosahexaenoic acid.
Docosahexaenoic and eicosapentaenoic acids are most commonly found in animal products, while alpha-linoleic acid is found in plants.
Omega-3 in foods
Natural sources of this combination of polyunsaturated acids are foods such as:
- Fatty fish (salmon, mackerel, herring);
- flax seeds;
- fish oil;
- flaxseed oil;
- chia seeds;
- walnuts.
People who do not eat the above foods several times a week in the required amount are recommended to take Omega-3 supplements or to drink fish oil in liquid form or in capsules.
In order to saturate the body with enough fatty acids, it is necessary to eat fish, such as sardine, mackerel, salmon, at least twice a week. However, not everyone’s diet includes Omega-3 products. Therefore, dietary supplements are a great alternative to replenish Omega-3.
But what are the benefits of the supplement?
Omega-3: the benefits of the supplement and when it is used
These fatty acids are not synthesized in the human body, but its intake can have a positive effect on a number of processes in the body and prevent the emergence of various diseases.
Let’s look at 15 cases in which you can drink Omega-3 supplements.
No. 1 If you are depressed
The results of many recent studies make the case that people who regularly take omega-3 supplements are less likely to be depressed. In a scientific experiment conducted by Australian scientists found that taking EPA (eicosapentaenoic acid) and antidepressant drugs with the active ingredient fluoxetine (Fluxen, Fluoxetine) together helped to cope with depression in 81% of cases. And the use of eicosapentaenoic acid alone helps 50% of patients with mental disorders.
No. 2 Omega-3 for vision.
Docosahexaenoic acid is one of the building blocks of the retina. If its deficiency is formed in the body, there are problems with vision. It can be noted that a sufficient amount of Omega-3 can reduce the risk of pinguecula (conjunctival overgrowth).
No. 3 Omega-3 for Pregnant Women
Taking fish oil or Omega-3 supplements in the last trimester of pregnancy can reduce the risk of developing various fetal abnormalities. The intake of this supplement by pregnant women leads to the following useful results:
Reducing the risk of early labor;
Preventing an increase in the fetal age of the baby;
Reducing the likelihood of fetal retardation;
Minimizing the risk of cerebral palsy and autism.
It is during the prenatal period that women have a shortage of omega-3, but it can be made up with omega-3 supplements.
Note!
Before taking Omega-3 capsules pregnant women should always consult with your doctor. In each case, the doctor will decide whether it is appropriate to take this dietary food supplement or it is better to give it up.
4 Omega-3 for heart and blood vessels
The constant use of omega-3 capsules can reduce the risk of several deviations in the cardiovascular system, namely:
helps lower blood pressure levels in hypertensive patients;
Reduces the amount of triglycerides and cholesterol in the blood;
Prevents thrombosis (blood clots);
Prevents clogging of the arteries and the emergence of atherosclerosis.
5 In the treatment of autoimmune diseases.
Scientific evidence confirms that taking Omega-3 during the first year of life of a child reduces the likelihood of autoimmune diseases, namely autoimmune diabetes, multiple sclerosis and type 1 diabetes.
6 Prevents ADHD and helps in its treatment
ADHD (Attention Deficit and Hyperactivity Disorder in Children) is a behavioral disorder whose main symptoms are considered to be increased inattention, impulsivity and hyperactivity.
Experimental data demonstrates that children with low levels of Omega-3 are more likely to have ADHD than their healthy peers. Omega-3 supplements help reduce symptoms of ADHD.
No. 7 Helps in the treatment of some mental illnesses
Patients with psychiatric disorders tend to have low levels of Omega-3 in their blood. And taking this dietary supplement levels out mood swings and the recurrence of bipolar disorder and schizophrenia attacks after recovery. Aggressive behavior may also be reduced.
8 Eases menstrual pain
An experiment conducted in 2010 by the Babol University of Medical Sciences showed that omega-3 preparations were more effective in suppressing menstrual pain than medications whose main active ingredient was ibuprofen.
It has also been shown that women who take Omega-3 supplements regularly have less menstrual pain than those who do not.
9 Strengthens bones and improves cartilage, joint health
Taking an Omega-3 supplement makes bones, joints and cartilage stronger and stronger. As a result, the risk of arthritis and osteoporosis is reduced.
The supplement in question increases bone strength by increasing bone calcium (Ca) content, which leads to a reduced risk of osteoporosis. People with arthritis testify that joint pain is reduced after taking Omega-3.
10 Makes sleep last longer and stronger
Omega-3 fatty acid deficiency causes obstructive sleep apnea in adults and sleep problems in children. Moreover, low levels of docosahexaenoic acid result in lower levels of melatonin (a hormone that helps you fall asleep). Taking omega-3 supplements will result in longer, better quality sleep.
11 Helps overcome skin problems
Docosahexaenoic acid is a structural component of the skin. It is responsible for the health of cell membranes, which make up most of the skin. Healthy cell membranes make the skin soft, moisturized and elastic.
In addition, eicosapentaenoic acid (EPA) also benefits the skin, namely:
Reduces premature skin aging;
prevents hyperkeratinization of hair follicles (formation of a large amount of keratinized layer);
Reduces the risk of acne.
Omega-3 can also protect skin from the negative effects of sunlight. EPA helps block the release of substances that corrode collagen in the skin after sun exposure.
12 Reduces the likelihood of fatty liver dystrophy
Non-alcoholic fatty liver disease (NAFLD, steatosis, fatty dystrophy) is a change in liver cells due to excessive fat deposition. It is very common in overweight people. However, taking omega-3 fatty acid preparations is effective in reducing liver fat and inflammation in people with NAFLD.
No. 13 Omega-3s for the brain
Docosahexaenoic acid makes up 40% of the polyunsaturated fatty acids that make up the nuclear structures of the brain. Consumption of Omega-3 supplements:
Improves blood flow and consequently activates brain activity;
Supports the rapid transmission of nerve impulses;
speeds up the process of memorizing information;
Increases the speed of various tasks, including logical ones.
14 Helps fight inflammation
Omega-3 fatty acids can reduce the production of molecules and substances associated with inflammation, such as inflammatory eicosanoids and cytokines, resulting in a much faster inflammatory process in the body. The drug can also reduce acute inflammatory responses to intense exercise. Athletes who take Omega-3 have significantly fewer inflammatory biomarkers, less muscle swelling and less pain from exercise. Fish oil is thought to help eliminate waste produced in response to energy metabolism during exercise, and this increases the body’s anabolic capacity.
15 Omega-3 for immunity
The considered dietary supplement supports the activity of special immune system cells (T-leukocytes and B-leukocytes), thus strengthening the protective barrier against viruses and bacteria. Omega-3 also increases the speed of interaction of immune cells and the transfer of information between them.
It is important to note that Omega-3 is just as beneficial for children as it is for adults. Read more about how to take this combination of polyunsaturated fatty acids.
Omega-3: how to take and a list of the most effective preparations
Instruction of the dietary supplement clearly states that the daily rate of Omega-3 for adults is 1000-2000 mg (1-2 capsules). It should be taken during or after meals. Children can start taking it from the age of 3 years, but in most cases it is prescribed from the age of 7 years, if the child has no contraindications.
How long can I take Omega-3?
The recommended course of intake should be 4 weeks and it can be repeated several times a year.
Patients with heart disease are advised by medical experts to take no more than 1 gram (1000 mg) per day. There is also a list of people who are forbidden to use this dietary supplement at all.
For Omega-3 contraindications are the following conditions:
- Allergy to the components of the dietary supplement;
- tuberculosis;
- Thyroid disorders;
- urolithiasis and cholelithiasis;
- Hemorrhagic syndrome (increased bleeding);
- thyroid diseases;
- High levels of vitamins A and/or D;
- Taking multivitamin complexes.
Before buying Omega-3, you should consult a doctor and read the instructions carefully.
