Omega 3: how to choose? Review of the best drugs from an expert

Omega-3 is a vitamin compound of the group of unsaturated fatty acids. Used as a supplement to the general diet. Especially useful for the elderly, pregnant women and children. The product is an effective prevention of many diseases and helps normalize the body’s functioning.

Omega 3: what is it and what is it for?

Omega 3 belongs to the class of essential lipids, that is, the human body is not able to produce them on its own. It is unsaturated fatty acids that play an important role in general life. Since they participate in heat transfer, they protect cell membranes from negative influences, promote the production of sex hormones and the absorption of a number of fat-soluble vitamins.

Omega 3 begins its influence from the moment of conception, helping the proper formation of important body systems. Therefore, it is important to ensure the necessary intake of this compound from food or through dietary supplements.

What is vitamin D and its role in the body

Vitamin D is one of the most important biologically active substances synthesized in the body, or more precisely in the skin, under the influence of sunlight. Today, most city residents spend very little time in the fresh air, much less allow themselves to bask in the gentle rays of the sun. Therefore, if previously a deficiency of this vitamin was mainly found in children, now the vast majority of adults are in a similar state. This raises a very pressing question about the need for additional introduction into the diet of foods and preparations containing its predecessors.

Previously, a disease such as rickets was very common in pediatrics, the main cause of which was a lack of vitamin D. But the use of fish oil containing vitamin D precursors solved the problem.

Residents of northern regions, where there is little sun, especially suffer from a lack of vitamin D. Therefore, for them additional sources of this compound are:

• milk and fermented milk products;
• egg yolks;
• seafood.

However, getting the right amount of vitamin D from food is extremely difficult. Therefore, today special preparations and dietary supplements (dietary supplements) are used to compensate for its deficiency.

Providing the body with the required amount of vitamin D every day is very important for maintaining health and normal well-being. After all, it takes part in a lot of different biochemical processes, and also has a positive effect on metabolism, the body’s ability to resist all kinds of viral infections, as well as oxidative stress. Moreover, by maintaining normal vitamin D levels, the risk of cancer and fetal malformations during pregnancy is reduced.

Low levels of this compound in adults contribute to the development of osteoporosis, i.e. a decrease in bone density and an increase in its porosity. As a result, the risk of fractures, including vertebral compression fractures, increases sharply, even with a minor impact or simply a sudden movement. That is why vitamin D is very often used in the treatment of diseases of the spine and the musculoskeletal system in general.

In addition, with vitamin D deficiency in the body, the following are observed:

• sleep disorders;
• worsening mood, depression, depressive states;
• tendency to gain excess weight;
• cognitive disorders (deterioration of memory, attention, ability to concentrate);
• frequent colds;
• premature aging;
• increased risk of developing diabetes;
• accelerated wear of joints, which leads to the development of arthrosis, osteochondrosis and their complications in the form of protrusions, intervertebral hernias, etc.

Therefore, it is imperative to maintain normal vitamin D levels. If this cannot be achieved naturally, i.e. through exposure to sunlight, then special dietary supplements should be used. But recent research has yielded stunning results that show that vitamin D is, in fact, a steroid hormone. Therefore, today it is possible to start taking drugs based on it only after determining its concentration in the blood and obtaining low values ​​indicating a deficiency.

Features of taking vitamin D

There are 2 types of vitamin D preparations: based on cholecalciferol and calcitriol. In the first, the active ingredient is an inactive form of vitamin D, which is extremely difficult to achieve an overdose of when taken. This allows it to be used to gently replenish vitamin D deficiency. Calcitriol is an active form of vitamin D, the use of which is indicated only when its level in the blood is critically low. Preparations with this active substance are prescribed exclusively by a doctor and require regular monitoring of treatment results.

But to normalize the level of vitamin D in the body and improve well-being, it is not enough to simply take medications and dietary supplements containing it. This must be done correctly, since the precursors of this hormone that enter the body with food are poorly absorbed in the gastrointestinal tract when:

• diseases of the gallbladder that provoke disturbances in the outflow of bile, including cholecystitis and bends of the bile duct, since the absorption of vitamin D requires the direct participation of bile;
• inflammatory bowel diseases and dysbiosis;
• obesity, since the lion's share of vitamin D entering the body accumulates in adipose tissue;
• genetic disorders leading to a decrease in the number of vitamin D-sensitive receptors.

On average, an adult needs about 600-1000 IU of vitamin D per day to cover all the body's needs. This amount is contained in approximately 2-4 teaspoons of fish oil. If you significantly exceed this norm, it is possible:

• decreased appetite;
• increased irritability;
• pain in muscles and joints;
• rigidity of the walls of blood vessels;
• increased heart rate;
• nausea and vomiting.

Beneficial features

Omega 3 are essential triglycerides that help provide structural, energetic, bioregulatory and storage properties.

The benefits of lipids are as follows:

1. Reduce the level of low density lipoproteins.
2. Participate in the formation of sperm, cell membranes of neurons and the retina.
3. Carries out oxygen transfer to tissues.
4. Control the synthesis of their own hormones.
5. Improves heart function.
6. Helps maintain normal function of the musculoskeletal system.
7. Suppress inflammatory processes and prevent the development of allergies.
8. Increases the mental activity of the brain, improves attention and memory.
9. Strengthens the body's defenses.
10. Eliminates the production of stress hormones.
11. Normalizes appetite.
12. Improve endurance, restore muscle tone.

In addition, the triglyceride contains vitamin complexes that have a positive effect on the condition of the skin, vision and bone tissue.

Benefits of consuming fish oil

To get the maximum benefit, you should first find out all the features of Omega 3: at what age to take it, in what dosage, etc. By following all the rules, you can ensure a positive effect on the entire body:

• Reduce the risk of pathologies of the heart and blood vessels;
• Normalize high blood pressure in hypertensive patients;
• Increase the regenerative functions of the skin, slow down aging;
• Accelerate wound healing, incl. for stomach ulcers;
• Strengthen the immune and reproductive systems;
• Improve muscle tone;
• Reduce the risk of developing ophthalmic diseases, etc.

Fatty acid compounds are considered the strongest antioxidants, having the ability to lower “bad” cholesterol and eliminate the negative effects of free radicals. Omega-3 can reduce blood clotting and the risk of thrombosis, while increasing the flow of oxygen and valuable substances at the cellular level. Having the ability to increase the formation of the happiness hormone serotonin, they also slow down the production of stress hormones.

Indications

Due to its unique composition and high therapeutic properties, indications for the use of Omega 3 are:

1. Overweight.
2. Diabetes.
3. Low body weight.
4. Pathological processes of the musculoskeletal system.
5. Dermatological diseases.
6. Allergic reactions.
7. Nervous overstrain.
8. Diseases of the cardiovascular system.
9. High blood cholesterol levels.
10. Osteomyelitis.

Fatty acids are also widely used to prevent tumor formations of any origin.

How to choose natural fish oil

This is fat that is concentrated in the liver or muscles of fatty fish. Mainly in the form of triglycerides. Natural fish oil (TG) is the easiest way to provide your body with Omega-3 fatty acids.

Natural fish oil contains several important nutrients.

About 30% of fish oil is Omega-3 (EPA and DHA), while the remaining 70% consists of other fatty acids. In addition, natural fish oil contains vitamins A and D.

Cod liver is the most common source of natural fish oil. Typically, these Omega-3 complexes are sold in tinted glass or plastic bottles in liquid form. Bottled fish oil is also protected from oxidation by an inert gas.

Benefits and harms

For the body to function properly, it requires a minimum of 0.65 g of Omega 3 per day. If the fatty acid content decreases, lipid deficiency occurs.

Causes of deficiency of essential triglycerides:

1. Poor nutrition, especially raw food diet and vegetarianism.
2. Digestive system disorders.
3. Starvation.
4. Various diets.

A lack of Omega 3 in the body is indicated by:

1. Strong and indomitable thirst.
2. Dry skin.
3. Deterioration of hair and nails.
4. Diarrhea or constipation.
5. Skin rashes.
6. Development of symptoms of hypertension.
7. Constant fatigue, tiredness, apathy.
8. Poor memory, thinking and attention.
9. Weak immune system.
10. Psychoneurotic disorders.

Triglyceride deficiency provokes autoimmune, hormonal, neurological and cardiovascular pathologies.

Indications and contraindications for the use of Omega-3

How to take Omega-3? Due to its general positive effect on the human body, proven in various clinical studies, including those conducted by the European Food Safety Authority, the Department of Agriculture and the US Department of Health. and in a nutritional study supported by the World Health Organization, Omega-3 was included in general dietary recommendations, according to which:

• Adults are recommended to consume 250 mg/day - EPA/DHA, which is equivalent to two servings of oily fish per week .
• during pregnancy or breastfeeding - about 250 mg EPA + DHA / day + an additional 100-200 mg DHA.
• increasing the dose to 500 mg/day - EPA/DHA is recommended for adults for the prevention of cardiovascular diseases and up to 1000 mg/day for the treatment of cardiovascular diseases.

Contraindications

The food supplement is contraindicated in the following cases:

1. Allergic reactions to seafood.
2. Children under 3 years old.
3. Individual intolerance to substances included in the drug.
4. Tuberculosis of any form.
5. Liver and kidney diseases.
6. Tendency to develop hemorrhagic syndrome.
7. Excess vitamin D in the body.
8. Various pathologies of the gastrointestinal tract in the acute or chronic period.
9. Postoperative time.

Adverse reactions and overdose

If you keep the dose and follow the established dosage regimen, then no negative reactions should appear. Otherwise, an upset stomach, an allergic reaction, and bad breath may occur.

With prolonged use, an overdose may occur, manifested by the following symptoms:

• lack of appetite;
• gagging;
• lethargic and drowsy state;
• stomach upset;
• headache.

If such symptoms appear, maintenance therapy should be started. You should stop taking the drug.

How to take Omega 3 for children

The dietary supplement is an essential component for the healthy functioning of the immune, hormonal and neurological systems. In addition, it improves brain activity in a child, increases the body’s endurance and its susceptibility to various diseases.

Omega 3 deficiency in childhood contributes to the appearance of:

1. Diathesis.
2. Allergic reactions.
3. Dry skin.
4. Vision problems.
5. Hyperactivity.

It is possible to normalize the body's systems after taking the drug. The following lipid complexes are available for children:

• Omega-3 from Oriflame.
• Smart Omega 3.
• Supradin Kids with choline and Omega 3.

Omega-3 fatty acids

Fatty acids in the human body are part of fats. They deposit energy because they contain a large number of CH bonds. Fatty acid molecules are part of the lipid membrane of the cell, performing a structure-forming function. In its structure, the fatty acid molecule is represented by a carbon-carbon chain, which has an even number of carbon atoms, from 14 to 22. At one end there is a carboxyl group, at the other a methyl group or Omega carbon atom. Fatty acids in which all bonds are saturated and there are no double bonds in the structure are saturated. These include palmitic acid. Unsaturated acids are those that contain one or more double bonds in their composition. In the first case, the fatty acid is considered monoenoic, in the second - polyenoic. Polyunsaturated fatty acids differ due to the position of the first double bond. Depending on its distance from the methyl end (omega carbon atom), fatty acids of this family are divided into omega-3 and omega-6.

The "3" refers to where the first double bond occurs in the chemical structure. In omega-3 fatty acids, the double bond is located at the third carbon atom, starting from the methyl end of the chain. Representatives of this family of fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-6 fatty acids have their sixth carbon atom. Linoleic acid (LA) and arachidonic acid (AA) are the most prominent representatives of omega-6.

Nomenclature

The designation of fatty acids takes into account a certain nomenclature. The total number of carbon atoms is indicated before the colon, and the number of double bonds after, indicating its position. For example, linoleic acid (LA) is known as C18:2w-6, where 18 is the number of carbon atoms, 2 is the number of double bonds, w-6 indicates the location at the 6th carbon atom and, accordingly, belongs to the w-6 class .

Omega synthesis

Fatty acids can be synthesized in the body, but PUFAs cannot. This is due to the peculiarities of the work of enzymes of the desaturase class, which form double bonds in fatty acid molecules. Desaturases are capable of synthesizing double bonds at position 9, starting from the methyl end, but not at positions 3 and 6. Therefore, omega-3 and omega-6 must come from the outside: from food or in the form of dietary supplements.

Both types of fatty acids are present in foods, but their ratio varies depending on the food source. The modern human diet contains enough foods that contain omega-6, but not omega-3, so the ratio of omega-3 to omega 6 is 1:20. A ratio of 1:4 or 1:5 is considered ideal because it maintains a low level of inflammation. Omega-3 fatty acids are present in a much smaller number of foods, so increasing their share in the diet is one of the global challenges in health care and disease prevention.

Omega-3 fatty acids

Most scientific research has focused on three fatty acids in the omega-3 family. ALA contains 18 carbon atoms, EPA and DHA are considered “long chain” omega-3s because they contain 20 atoms and 22 atoms respectively.

Alpha-linolenic acid (ALA): A plant-based omega-3 found in green leafy vegetables, flaxseeds, chia and canola seeds, nut and soybean oils. ALA can be converted to EPA and then to DHA, but conversion, which occurs primarily in the liver, is limited at about 15%. Therefore, consuming EPA and DHA directly from food or dietary supplements is virtually the only way to increase the levels of these fatty acids in the body.

Eicosapentaenoic acid (EPA). A 20-carbon fatty acid found in oily fish and algae oil. The body is able to synthesize this molecule from short-chain alpha-linolenic acid. Along with DHA, the body needs large quantities to achieve good health.

Docosahexaenoic acid (DHA): This 22-carbon molecule is also found in fatty fish and algae oil. The body is able to convert some DHA molecules back to EPA to maintain them at fairly equal levels if DHA intake is increased.

Scientists are studying omega-3s to understand their health effects. People who eat fish and other seafood or take omega-3 supplements have a lower risk of developing some chronic diseases.

Cardiovascular diseases

One of the best known benefits of omega-3s is their positive effect on risk factors associated with cardiovascular disease. Heart disease and stroke are the leading causes of death worldwide. Communities whose diets are rich in fish and receive high amounts of EPA and DHA have low rates of cardiovascular disease, partly due to their high intake of omega-3s. Omega-3s reduce triglyceride levels, which are a major risk factor for heart disease. Omega-3 is involved in regulating cholesterol levels. For example, omega-3 increases HDL (“good”) cholesterol levels, although some studies report a slight increase in LDL cholesterol levels. The HDL:LDL ratio should be close to 2:1.

Reducing symptoms of metabolic syndrome. A group of risk factors known as metabolic syndrome include: abdominal obesity, high blood sugar, high triglycerides, high blood pressure and low HDL cholesterol. These risk factors indicate a high likelihood of developing heart disease, stroke, or diabetes. Numerous studies have shown that omega-3 supplements improve symptoms of metabolic syndrome and may help protect against related diseases.

Cognitive functions

There are a number of brain and mental health conditions that benefit from high omega-3 intake.

Depression and anxiety. The most common mental health problems are depression and anxiety. People who regularly get plenty of omega-3s are less likely to experience depression than those who are deficient. Some studies have shown improvements in people with symptoms of depression or anxiety after adding an omega-3 supplement to their daily diet.

Results from a double-blind, randomized trial showed that omega-3 supplements were as effective as anti-depression medications in combating symptoms of depression.

Omega-3s can have a positive effect on people with early stages of schizophrenia and bipolar disorder. There is some evidence that omega-3 helps stabilize mood. There is a correlation between high omega-3 levels and decreased rates of violence, antisocial behavior and borderline personality disorder.

Small clinical studies have identified the potential neuroprotective effects of omega-3 fatty acids in people with dementia, age-related mental decline, and Alzheimer's disease. High levels of omega-3 in the blood may help slow or even reverse some cognitive decline.

Child Health and Development

Breast milk is an excellent source of omega-3 fats (DHA) for breastfed babies as long as the woman gets enough omega-3s herself. Mixtures do not always contain sufficient nutrients, so it is necessary to pay attention to their composition.

Infancy and childhood are some of the most important periods in a person's life when adequate amounts of omega-3 fatty acids should be present in the diet. Since long-chain fatty acids are found in large quantities in the brain and retina, consuming DHA and EPA promotes the proper development of these structures in children.

Studies assessing omega-3 levels in children have found that children diagnosed with ADHD (attention deficit hyperactivity disorder) have lower levels of omega-3 fatty acids in the blood than healthy comparison children.

Supplementing with EPA, DHA helps prevent cerebral palsy, autism spectrum disorder, and asthma in some children.

Oncological diseases

Several epidemiological studies have shown an association between high levels of omega-3 fats and a lower risk of certain types of cancer. People who consume more long-chain omega-3s (EPA and DHA) have a reduced risk of developing colorectal cancer and may have a lower risk of developing breast cancer.

A 2014 study showed the positive effects of circummin, the active ingredient in turmeric, in fighting pancreatic cancer, especially when combined with omega-3 supplements.

Eye diseases and retinal atrophy

The retina contains a lot of DHA. Extensive evidence has accumulated that the long-chain polyunsaturated fatty acids DHA and EPA are essential for retinal health and help prevent future eye disease. In particular, high omega-3 levels are significantly correlated with a lower risk of age-related macular degeneration (retinal atrophy), which is the leading cause of blindness in people over 60 years of age.

Inflammation

One reason omega-3 fats are beneficial for many aspects of health is because they are associated with a reduction in system-wide inflammation. Inflammation underlies most diseases, including chronic ones, therefore, consuming foods rich in omega-3 helps fight them and is an effective way to prevent them.

Laboratory assessment of omega-3 levels

Fatty acids accumulate in cell membranes, so a blood test can measure omega-3 concentrations and determine what percentage of that level is made up of EPA and DHA (8% is the goal for optimal heart health).

Is it possible to drink Omega 3 during pregnancy?

Taking essential fatty acids is beneficial from the period of conception until childbirth. The nutritional supplement promotes the proper formation of organs and systems of the fetus during intrauterine development, preventing various pathologies.

In addition to the benefits for the baby, Omega 3 is necessary for women. The medicine improves cognitive activity, calms the nervous system and has a positive effect on heart function, immunity and hormonal levels.

The use of lipids is completely justified during pregnancy. However, taking it is permissible after a doctor’s prescription, since the drug has contraindications.

Omega-3 capsules: features of production and administration

Each brand manufacturer provides recommendations on the use of Omega-3 capsules and instructions on how to take the drug. General advice includes the use of a food supplement as an auxiliary source of PUFAs for the full development of almost all organs, tissues and systems. The Omega-3 drug is usually available in the form of gelled (gelatin) capsules, the shell of which dissolves not in the stomach, but in the intestines, which helps to avoid “fish burps”. The capsules have no foreign taste, and the fish oil contained inside is protected from the negative effects of light and air. The capsule shape makes it easy to swallow with a minimum amount of liquid. Most often, Omega-3 capsules are packaged in glass or plastic tinted containers that protect the contents of the capsules from light. If the package does not indicate how to store Omega-3, then it is better to keep the jar in the refrigerator to slow down the oxidation of fats.

Dosage

Taking nutraceuticals with fish oil (or with Omega-3 acids already isolated from it) should be done strictly according to the manufacturer’s instructions after consulting with your doctor. The standard dosage of gelatin capsules for adults and adolescents over 12 years of age is 1 piece 2-3 times a day. The most effective time to take is during or after meals.

Course duration

Unless your doctor prescribes otherwise, the standard course of taking Omega-3 supplements is 4 weeks. If necessary, courses are repeated 3-4 times a year. But some experts recommend taking a preventative dose of fish oil on an ongoing basis. After all, fatty acids do not accumulate and are not synthesized in the body, so periodic intake is not as effective as regular intake. The main thing is not to exceed the dosage, taking into account the intake of fatty acids in the body through food.