Benefits of Omega 3: Worth knowing

Omega-3 fatty acids are essential for human health, but the body cannot produce them on its own, so it is necessary to obtain them from food or supplements. These fatty acids, including EPA and DHA, which are abundant in cold-water fish and certain plant-based foods, are vital for reducing inflammation, improving heart health, and boosting brain function. The benefits of Omega 3 have been appreciated and known for many years¹.

In order to understand the effects of omega 3 on the human body, it is important to examine which sources of omega-3, such as oily fish, flaxseed, chia seeds and nuts, are the best sources of EPA and DHA. It is also necessary to pay attention to the dosage of omega-3 consumption and the principles of a healthy diet in order to achieve the maximum positive effect on health.

Most fats can be made by the human body from other fats or other nutrients. Unfortunately, this is not the case with omega-3 fatty acids (also known as fish oil).

Omega 3 is an essential fat for the body can't make them from scratch, and have to get them from food. Foods rich in Omega-3s include fish, vegetable oils, nuts (especially walnuts), flaxseeds, flaxseed oil, and leafy greens.

Why is omega 3 so important?

These fatty acids are an integral part of cell membranes throughout the body and affect the function of cell receptors on these membranes. Omega 3 provides a starting point for the production of hormones that regulate blood clotting, the contraction and relaxation of artery walls, and inflammation.

They also bind to cell receptors that regulate genetic function. This effect is likely why omega-3 fats have been shown to help prevent heart disease and stroke, can help control lupus, eczema, and rheumatoid arthritis, and may play a protective role in cancer and other diseases.

What are Omega-3 fatty acids?

Omega-3 fatty acids are essential for our body's health, but the body cannot produce them on its own. These fatty acids are divided into three main forms: ALA, EPA and DHA.

• ALA (alpha-linolenic acid):
  • Sources: Plant-based products such as flaxseeds, chia seeds and walnuts.
  • Importance: ALA is an essential fatty acid that must be obtained from food because the body cannot produce it on its own.
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid):
  • Sources: The main sources are fish and fish oil, such as salmon, mackerel, herring, sardines and anchovies.
  • Importance: EPA and DHA are linked to a variety of health benefits, including reducing inflammation, improving heart health, and supporting brain function. These acids can be synthesized from ALA, but this process is inefficient in the human body.

The importance of omega-3 fatty acids to the human body is invaluable, considering that more than 70% of them are concentrated in the brain, nervous system, heart, eyes and cell membranes. Thus, omega-3 fatty acids are essential for our health, and it is important to ensure adequate intake through food or supplements.

Omega 3 benefits health

There are over 30,000 published studies on omega-3s, making them one of the most researched nutrients in the world. Omega-3s provide many health benefits, from brain and heart to mood and skin condition. And they are considered "essential" because our bodies can't make them, so we have to get them from our daily diet.

The strongest evidence for the beneficial effects of omega-3 fats is related to heart disease. These fats help the heart beat in a steady rhythm.

Omega-3 fatty acids provide a wide range of health benefits that include:

• Heart health:
  • Reduces the level of triglycerides in the blood, thereby reducing the risk of heart disease.
  • Promotes healthy blood clotting and maintains proper heart rhythm.
  • Reduces the risk of arrhythmia, which can lead to sudden cardiac death.
  • in 2020 A Cochrane review found that omega-3 supplements reduce the risk of coronary heart disease and triglyceride levels.
• Reducing inflammation:
  • Omega-3 fatty acids play an important role in reducing inflammation in the body, which is linked to various chronic health conditions.
  • These acids also benefit people suffering from rheumatoid arthritis by reducing inflammation and pain.
• Mental and cognitive function:
  • Relieves symptoms of depression and can help fight Alzheimer's disease and age-related memory loss.
  • Omega-3 fatty acids are important for brain development and function in children, and children who get enough omega-3 have better cognitive function.
  • in 2015 A study found that omega-3 fatty acids consumed during pregnancy and breastfeeding reduce the risk of allergies in early childhood.

More details about the effects of omega - Omega 3 effects

How much Omega 3 is needed? per day

World health experts recommend that people who do not have heart disease eat at least 2 servings of fish or seafood per week. This should include a variety of fish: marine wild fish such as mackerel, tuna, salmon, sardines and herring.

The current recommendation for omega-3 intake depends on age and gender. The recommended amount for adult men is 1.6 grams, and for women it is slightly less - 1.1 grams. Pregnant or lactating women should get 1.4 or 1.3 grams, respectively.

The dosage and sources of omega-3 fatty acid intake are important aspects to ensure optimal health effects. This section provides the most important information on how to effectively include omega-3 in your diet:

1. Recommended dose:
   • Adults: 250-500mg of a combination of EPA and DHA daily.
   • For children: 250-500mg of omega-3 fatty acids per day, obtained from food or supplements.
   • The EFSA (European Food Safety Authority) recommends that adults consume 250 mg of a combination of EPA and DHA daily.
   • The FDA (US Food and Drug Administration) recommends that adults consume up to 300 mg of a combination of EPA and DHA daily.
2. Sources:
   • Of animal origin: Salmon, mackerel, sardines, tuna.
   • Plant origin: Flax seeds, walnuts, soybeans.
   • The American Heart Association recommends eating fish at least twice a week.
3. Supplements:
   • Supplements are available in a variety of forms, including capsules, softgels, and liquids.
   • It is important to choose high quality supplements from trusted sources to ensure their purity and effectiveness.
   • For example, Carlson Lab Super omega-3 offers soft gel capsules with a recommended dosage of two capsules per day.

If you have heart problems, your health care professional may recommend taking one gram of EPA + DHA daily. If it is difficult to get this amount from daily diet alone, high-quality supplements recommended by specialists can help fish oil.

If you have high triglycerides, you may need to eat more foods that are good sources of omega-3 fatty acids, even if you are taking medication. Your healthcare professional may also want you to take it fish oil supplements. In general, 2-4 grams of EPR + DHA each day is recommended for those with high triglycerides. This amount has been shown to reduce triglycerides by 25 to 35 percent.

Is it possible to have too much omega 3?

Very high consumption and quantity of these essential fatty acids can cause bleeding.

How often do people eat fish?

A large European survey of 28,000 people found that 7 out of 10 people eat fish or fish products once a month.

74% people choose fish because it is healthy and 59% choose it because it is very tasty.

What's even more interesting is that one of the reasons why they rarely eat, they answered, is that fish and seafood are expensive...

Which foods contain the most omega 3?

Omega 3 is most abundant in marine fatty fish. Fish or seafood contain the important omega 3 fatty acids DHA and EPA. Plant foods contain another omega 3 acid called ALA.

The most valuable products containing omega 3 are presented - Foods that are very high in omega-3.

Omega-3 fatty acids are essential for our health, and they come from a variety of sources, both plant and animal. In order to choose the right omega-3 sources, it is important to consider their EPA and DHA concentration and origin.

• Sources of plant origin:
  • Flaxseed: 1 teaspoon provides 2338 mg of omega-3.
  • Chia seeds: 1 ounce (about 28 g) provides 4,915 mg of omega-3.
  • Walnuts: 1 ounce (about 28 g) provides 2,542 mg of omega-3.
  • Soybeans: 47 g provides 670 mg of ALA.
• Animal sources:
  • Salmon: 100 g provides 5134 mg of omega-3.
  • Sardines: 1 can (about 149 g) provides 2260 mg of omega-3.
  • Mackerel: 100 g provides 4580 mg of EPA and DHA.
  • Cod Liver Oil: One serving provides 2,438 mg of EPA and DHA.

When choosing fish oil or supplements, it is important to pay attention to their quality. It is recommended to choose supplements that are made from small fish and are in the form of triglycerides to ensure a higher concentration of EPA and DHA. Also, it is worth giving preference to organic products, since certain farmed fish can be contaminated with harmful substances

The best Omega 3

Given how few people consume the recommended two servings of oily fish per week (oh, that's just a starting point), omega-3 supplements, especially fish oil supplements, have become very popular.

However, pay attention to the supplement label rather than the information that appears on the original label. The main reason: While an omega-3 supplement may boast that it contains 500 or 1,000 milligrams (or more) of fish oil, it doesn't tell you how much omega-3 EPA and/or DHA you're getting.

In reality, the actual amount of EPA and/or DHA in the product is much lower – and you'll need to check the ingredient breakdown on the supplement label. The variable to solve for is X. EPA + DHA = X.

It is important to use supplements from a reputable manufacturer that list the broken down nutrients. Also check the recommended daily amount of the supplement, otherwise you may accidentally consume more or less omega 3.

There are several manufacturers in the world that are known for their exceptional quality and reliability. For example – Carlson Labs

The uniqueness of the company:

• Many years of experience
• Excellent purity and strength
• Maximum freshness
• A sustainable source
• IFOS and IGEN certified
• Molecularly distilled
• Flushed nitrogen

To reach the minimum dietary intake of 500 milligrams (EPA and DHA), you need to eat two servings of fish per week and include sources of ALA, such as walnuts and flaxseeds, in your daily snacks and meals. If you don't get enough from your daily diet, you can take quality omega-3 supplements made from fish oil.

Taking Omega-3 Supplements

Omega 3 benefits and taking supplements is a popular way to replenish the levels of these important fatty acids in our bodies, but there are some important aspects to be aware of before taking them:

• Consultation with a healthcare professional:
  • Pregnant and lactating women should consult a health care professional before taking omega-3 supplements.
  • Children and adolescents should also consult a health care professional before taking omega-3 supplements.
• Supplement forms and the importance of antioxidants:
  • Omega-3 supplements are available in various forms, such as fish oil capsules, krill oil, and algal-based supplements for vegetarians and vegans.
  • Antioxidants such as vitamin E and astaxanthin can help protect omega-3 fatty acids from oxidation.
• High quality omega-3 supplements:
  • Carlson Lab Super Omega 3 is high quality Norwegian fish oil Omega-3 supplement containing both EPA and DHA as well as vitamin D3.
  • It is made from sustainably sourced, cold-pressed fish oils and is free from toxins and heavy metals.
  • It is recommended to take 2 capsules of Super Omega-3 per day, depending on individual needs

Omega-3 benefits for body composition and weight management

Omega-3 fatty acids can help manage weight and body composition by lowering insulin and blood sugar levels, which provides more energy for physical activity. This is important because higher energy levels can encourage more frequent and more intense physical activity, which is crucial in the weight loss process.

In addition, omega-3 fatty acid intake may indicate a deficiency in certain nutrients, such as cortisol or stress hormones, which may contribute to weight gain. This information is especially important because cortisol, known as the "stress hormone," can promote fat storage, especially in the abdominal area. Reducing stress levels and cortisol production can lead to more effective weight management and improved overall health.

• Main points:
  1. An increase in energy levels: Omega-3s help lower insulin and blood sugar levels, giving you more energy for physical activity.
  2. Reducing stress hormones: Consuming omega-3s can lead to deficiencies in certain nutrients, such as cortisol, which contributes to weight gain

Common mistakes when taking Omega-3

Common mistakes when using Omega-3:

1. Inadequate intake of Omega-3 fatty acids.
   • Most people do not consume enough omega-3 fatty acids, missing out on their health benefits.
2. Improper storage of Omega-3 supplements.
   • In addition, storage in inappropriate conditions, such as excessive temperatures or direct sunlight, may reduce their effectiveness.
3. Not checking the quality of omega-3 supplements before buying.
   • It is important to choose high-quality supplements that are tested and approved by independent laboratories.
4. Taking omega-3 supplements with food that interferes with their absorption.
   • Certain foods can interfere with the absorption of omega-3 fatty acids and should be avoided with supplements.
5. Recommendations:
   • Choose trusted brands that conduct third-party research for purity and effectiveness.
   • Look for supplements with high concentrations of EPA and DHA.
   • Talk to your health care professional before starting any new supplements, especially if you are taking medications.
6. Optimal ratio of omega-6 to omega-3 fatty acids is 4:1, but in modern diets this ratio is often as high as 18:1, reducing the benefits of omega-3s. 

Omega-3 health benefits

The consumption of omega-3 fatty acids is important for health, but it is necessary to consider that not all sources of omega-3 are equally effective. Research shows that:

• Omega-3 from food sources versus supplements:
  • Consuming omega-3 fatty acids from natural sources, such as oily fish, may provide more health benefits than supplements.
  • This may be related to other nutritional components found in oily fish that may enhance the effects of omega-3 fatty acids.
  • These components include protein, vitamin and mineral-rich compounds that, along with omega-3 fatty acids, help improve health.

The finding highlights the importance of including natural sources of omega-3 fatty acids in your diet, such as fatty fish, flaxseeds and walnuts, rather than relying solely on supplements. Although omega-3 supplements may be beneficial for certain groups of individuals who cannot get enough of these fatty acids from food, it is important to remember that natural sources provide more health benefits

Possible side effects of Omega-3 consumption

Taking too many omega-3 supplements can cause side effects, so it's important to use them responsibly:

• Bleeding and heart health risks:
  • High doses of fish oil may increase the risk of bleeding and hemorrhagic stroke.
  • Omega-3 supplements can interact with blood thinners, increasing the risk of bleeding.
  • Excessive use can interfere with blood clotting, also increasing the risk of bleeding.
• Immune system and gastrointestinal problems:
  • High doses of omega-3s can reduce the immune system's response, making people more vulnerable to infections.
  • Supplements can cause digestive problems, including nausea, loose stools, and burping.
• Drug interactions and other risks:
  • Omega-3 supplements may interact with certain medications, including blood thinners, high blood pressure medications, and birth control pills.
  • Consuming too much omega-3 can increase the risk of bleeding, raise blood sugar, and lead to potential vitamin A toxicity.
  • Some omega-3 supplements may be contaminated with harmful contaminants or oxidation products.

It is important to consult a healthcare professional before starting any new supplement regimen.

What are Omega 3 fatty acids?

Omega 3 fatty acids are polyunsaturated fatty acids that are essential for our health. They are important for heart health, brain function and reducing inflammation.

What are the health benefits of Omega 3?

Omega 3 fatty acids help reduce the risk of heart disease, support normal brain function and development, reduce inflammation, and may help reduce symptoms of depression and anxiety.

What foods are rich in Omega 3 fatty acids?

Omega 3 fatty acids are mostly found in fish and seafood, such as salmon, mackerel, and sardines. They are also found in flax seeds, chia seeds, nuts such as walnuts.

Are Omega 3 Supplements Safe?

Omega 3 supplements are generally considered safe when taken in recommended doses. However, as with any supplement, it should be used with caution and, if possible, consulted with a healthcare professional.

How Much Omega 3 Fatty Acids Should I Take?

The recommended dose may vary depending on age, gender and medical condition. Health care professionals may recommend 250 to 500 mg of EPA and DHA per day for adults.

Conclusions

Throughout the article, we've explored the importance of Omega-3 fatty acids in human health, highlighting their essential role in reducing inflammation, promoting heart health, and promoting mental and cognitive function. We noted the importance of including both animal and plant-based sources of Omega-3 in your diet, and noted that certain groups of people may benefit from supplementation, of course, without neglecting caution and quality control.

At the end of this article, we would like to emphasize that although Omega-3 fatty acids provide indisputable health benefits, it is important to use them carefully, following the recommended doses and making sure of the quality of their sources. It is also important to remember that the best source of Omega-3 will always be a balanced and varied diet, supplemented when necessary with high-quality supplements. By encouraging the importance of further research and ways to integrate these fatty acids into our daily consumption, we encourage everyone to take responsibility for their own health and nutrition

It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!

So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide –  "Your Day".

• In time, pay attention to the signals sent by your well-being
• Replenish the body with natural minerals, vitamins and nutrients necessary for health.
• Enjoy energy and good mood everyday!