Omega-3 food supplements

Omega-3 fatty acids: why are they important for our body?

A healthy lifestyle is increasingly becoming a priority for many people. It is important to understand that a healthy lifestyle is not only about exercise or a balanced diet, but also about supplementing it with important vitamin and microelement supplements. One of such supplements is Omega-3 fatty acids. They provide many benefits for overall health and well-being and are particularly good for the functions of the heart, brain, joints and eyes. By the way, the benefits are not only felt, but also clearly visible: Omega-3 fatty acids increase the moisture level of the skin, making it clearer and more elastic.

It is recommended to take an Omega-3 index test to find out if you are deficient in these fatty acids. Omega-3 supplements should be taken continuously throughout the year. This is important for maintaining body functions and preventing diseases.

What is Omega-3 ?

Omega-3 is a group of polyunsaturated fatty acids essential for human health. The human body can synthesize these fatty acids from food products in the diet, but their amount is very small and cannot meet the need, so it is important to enrich the daily diet with additional Omega-3. There are four main Omega-3 fatty acids: ALA, EPA, DHA and DPA. After digestion, all four Omega-3 fatty acids are converted into one form in the blood and are absorbed equally well if consumed with fatty foods. If food supplements are taken on an empty stomach, it is useful to choose Omega-3 in the form of triglycerides.

Variety of Omega-3 Sources in Supplements

Sources of omega-3 supplements include krill oil, algae oil, and large and small fish.

Krill oil contains EPA, DHA fatty acids and phospholipids, which improve the absorption of Omega-3 . It is also rich in astaxanthin (a powerful antioxidant) which helps protect against sun damage. EPA from krill oil is absorbed 28% better than from fish oil. The amount of DHA in krill oil is lower than in fish oil, but absorption may still be more efficient.

Large fish (such as tuna, swordfish) are also a raw material for Omega-3 food supplements. These fish are very rich in Omega-3 fatty acids, but often accumulate heavy metals, so you need to consume them very responsibly and choose only certified, reliable products from manufacturers. In order to avoid contaminants, it is most useful to choose Omega-3 supplements that are made from small, oily fish, such as anchovies, mackerel, sardines, menhaden. These are also good sources of DHA and EPA acids.

Algal oil is a natural, plant-based source of DHA fatty acids, suitable for vegetarians and vegans, and is low in contaminants, as algae are at the bottom of the food chain. It also contains small amounts of EPA fatty acids. Studies have shown that DHA fatty acids are more important than EPA in increasing “good” cholesterol levels.

The importance of Omega-3-6-9 balance

When it comes to health, it is important to mention the importance of the Omega- 3-6-9 balance. In modern diets, Omega-6 is often consumed in excess, and Omega-3 in insufficient amounts. Although Omega-6 is essential for the body, its excess promotes chronic inflammation and heart disease. Omega-9 fatty acids can be produced by the body itself, they are very beneficial for the heart and for reducing the level of "bad" cholesterol, only their excessive amount can reduce the absorption of Omega-3 fatty acids. Ideally, the ratio of Omega-6 to Omega-3 should be 1:1 or 4:1. Thus, Omega-6 can be from 1 to 4 times more than Omega-3 . The Omega-9 ratio is not strictly defined and depends on how many sources of these acids (for example, olive oil, avocados, nuts) are included in the diet.

What are the benefits of Omega-3 for the body?

Omega-3 fatty acids contribute to better mental health, cognitive function, have a positive effect on vision, hormones, and promote healthy immune cell activity. Omega-3 also acts as sun protection from the inside. These fatty acids help prevent the harmful effects of UV rays: they reduce inflammation, redness, skin cell damage, support skin barrier function, and slow down skin aging processes, which are often associated with frequent sunburn.

Omega-3 supplements are beneficial for people of all ages, but especially for children, pregnant and breastfeeding women, and seniors, who are at higher risk for heart and joint diseases. It is important to note that DHA is particularly important for the proper development of the baby's brain and eyes during pregnancy and may even reduce the risk of premature birth. The most important thing is to take these supplements in the recommended doses.

Signs of Omega-3 Deficiency

When the body begins to lack Omega-3 fatty acids, the following symptoms appear:

• Skin and hair problems. The skin becomes dry, flaky, and acne appears. Hair becomes weak and falls out.

• Weakness, fatigue. Constant fatigue and lack of strength are signs that the body lacks Omega-3 , especially if the diet is poor in healthy fats.

• Memory problems, mood swings. Difficulty concentrating, mood swings, anxiety, or even depression.

• Joint pain. When Omega-3 is lacking , inflammatory processes begin in the body. This can exacerbate arthritis symptoms.

• Cardiovascular problems: Blood pressure and "bad" cholesterol (LDL) levels increase.

• Dry, irritated eyes. DHA is very important for the retina of the eye. A deficiency can cause dry ears or impaired vision.

• Weakened immunity. Omega-3 deficiency suppresses the immune system.

Health effects of omega-3

Omega-3 helps prevent or fight cardiovascular diseases: regulates blood pressure, reduces the risk of blood clots, reduces "bad" cholesterol (LDL) and increases the amount of "good" cholesterol (HDL). It also has an anti-inflammatory effect, therefore helps prevent arthritis, asthma, eczema, psoriasis and inflammatory bowel diseases. It has been found that these fatty acids have a positive effect on mental health and help prevent or fight anxiety episodes, depression, bipolar disorder and schizophrenia. A clear effect is also felt on eye health. Omega-3 is also useful for preventing cancer and diabetes and helping in the treatment.

Which foods contain the most Omega-3 ?

There are many sources of omega-3 . ALA is found in vegetable oils (such as olive, canola, flaxseed), chia seeds, and walnuts. These acids are also found in small amounts in spinach and kale. EPA is found in fatty fish such as salmon, mackerel, halibut, sardines, krill, tuna, and seafood (such as oysters, mussels). They are also found in some seaweed. DHA is also found in fish and seaweed. They are also found in breast milk.

Enrich your diet by eating more of the above foods. Food can be a sufficient source of Omega-3 , but the current quality of food often does not help to obtain all the important nutrients, as the condition of the soil is constantly deteriorating. Also, the modern pace of life takes up a lot of time, so there is not enough time to deepen knowledge about complete nutrition. For this purpose, it is always useful to choose Omega-3 food supplements and thus ensure the necessary amount of these fatty acids in the body.

How much, when and how is it best to take Omega-3 ?

The body's need for omega-3 supplements depends on a person's age, lifestyle, and health status. The recommended dosage is listed on the packaging of each product.

For children, the recommended doses are based on their age, for example, 100 mg per day is sufficient for children aged 1-3, and 250 mg for older children aged 7-12. For younger children, it is more convenient to take Omega-3 supplements in liquid form.

For healthy adults, a sufficient dose is 250-500 mg of EPA and DHA per day. For better absorption, it is recommended to take Omega-3 supplements with food in the first half of the day.

Elderly people need a higher than usual amount of Omega-3 fatty acids: 1-2 grams per day, as they are at higher risk of developing cardiovascular disease, inflammation, or brain diseases. It is advisable to consume at a time convenient for the individual and with food, especially healthy fats for better absorption.

Athletes are advised to consume 1-3 grams of Omega-3 fatty acids per day. It is best to consume it with food, after training.

For certain medical conditions, the recommended dosage of Omega-3 can also vary greatly. In most cases, 1-2 grams of EPA and DHA are needed. In such cases, you should consult your doctor for the appropriate dosage. Also, discuss whether Omega-3 supplements will interact appropriately with other medications you are already taking.

How do you know that the Omega-3 supplements you choose are of high quality?

There is a huge selection of Omega-3 supplements on the market , so choosing a really high-quality one can sometimes be difficult. When choosing supplements, pay attention to whether they have a GMP (Good Manufacturing Practice) certificate. This proves that the supplements are manufactured in accordance with the highest quality standards. Also pay attention to the raw materials - from what sources the Omega-3 fatty acids are extracted. These can be krill, algae, seeds and fish. They must be caught in clean waters. Good quality supplements must also be checked for possible contaminants (for example, mercury, lead). This is very important, because some fish accumulate heavy metals. Also, carefully read the information leaflet of the Omega-3 supplements you purchase and learn how to store them properly so that they remain of impeccable quality and are maximally absorbed.

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