A well-balanced diet is essential for the proper functioning of our bodies, providing us with the necessary energy and valuable nutrients. Healthy eating should include fats, which have the highest energy value. It's crucial to ensure that we get an adequate supply of Essential Polyunsaturated Fatty Acids, as our bodies do not produce them independently, yet they play an incredibly significant role. In this article, you'll learn how to properly supplement omega-3 fatty acids.
Types and Sources of Omega-3 Fatty Acids
Omega-3 fatty acids come in several types, including:
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Eicosapentaenoic acid (EPA), primarily found in fatty sea fish (such as salmon, mackerel, sardines, tuna, and cod) and seafood.
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Docosahexaenoic acid (DHA), also found in fish, is crucial for brain health.
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Alpha-linolenic acid (ALA), which can be obtained from sources like walnuts, flaxseeds, and plant oils (e.g., flaxseed oil, rapeseed oil).
Are Omega-3 Fatty Acids Essential?
Omega-3 fatty acids belong to the group of Essential Polyunsaturated Fatty Acids (PUFAs), and the term "essential" in their name is not without reason. They impact various functions in the human body, including supporting the cardiovascular system, regulating cholesterol levels, protecting blood vessels, and reducing the risk of diabetes and cardiovascular diseases.
Omega-3s are also crucial for the brain, making up to 60% of the cerebral cortex's composition. They influence the central nervous system, play a vital role in proper vision, reduce inflammation, support the immune system, blood clotting, and cell differentiation. Additionally, these fatty acids participate in serotonin production, often referred to as the "happiness hormone," and have a positive effect on hair, skin, and nails.
Can Omega-3 Fatty Acids Help with Weight Management?
Omega-3 fatty acids have a multifaceted positive impact on the human body. Research indicates their role in preventing and treating obesity. According to scientific publications, omega-3s support appetite suppression and increase the feeling of fullness.
The actions of polyunsaturated omega-3 fatty acids are extensive, and the functions mentioned above only scratch the surface of their potential benefits.
Who Should Take Omega-3s?
Omega-3 fatty acids have a positive impact on individuals of all ages. Their supplementation is crucial even before birth. To ensure proper development, pregnant women should consume an adequate amount of omega-3s during pregnancy and while breastfeeding. Supplementation with polyunsaturated fatty acids during this period influences brain development, improves brain blood flow, and provides benefits in terms of faster and better development, improved concentration, and enhanced motor skills in children.
Maintaining a healthy brain is crucial at every stage of life. In older adults, omega-3 intake can prevent Alzheimer's disease, dementia, and reduce the risk of cancer.
Dosage of Omega-3 Fatty Acids
Daily omega-3 fatty acid requirements may vary depending on age. For children under 2 years old, it's recommended to consume 100 mg of DHA daily. For children over 2 years old and adults, the recommended intake is 250 mg of EPA and DHA.
Unfortunately, research indicates that most of us do not consume enough omega-3-rich foods to meet our daily requirements. Therefore, if our diet lacks these essential fatty acids, it's advisable to turn to a reliable dietary supplement to replenish the deficiency.
When Should You Take Omega-3s?
To ensure optimal absorption of omega-3 fatty acids, they should be taken with fats. Typically, lunchtime meals are the richest in fats, so taking omega-3s during lunch is recommended for better absorption.
How Long Can You Take Omega-3s?
The human body needs a constant supply of omega-3 fatty acids from external sources. Therefore, omega-3s can be taken throughout the year, even throughout one's lifetime. However, it's essential to remember that supplementation should be conducted consciously and tailored to individual needs.
Side Effects of Omega-3 Fatty Acids
Potential side effects associated with omega-3 supplements are generally mild and related to the form of the supplement, such as a fishy aftertaste, burping, or bad breath. However, some manufacturers now offer supplements with natural flavors to eliminate these issues.
It's advisable for individuals with fish or shellfish allergies and those taking certain blood-thinning medications to consult a doctor before starting omega-3 supplementation.
Best Omega-3 Supplements
Omega-3 polyunsaturated fatty acids in supplements typically come in the form of oil or capsules. Here are some options:
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MyBestProtect: Ideal for immune support, this supplement provides a substantial dose of omega-3s (300 mg EPA and 740 mg DHA) along with numerous other nutrients to support the immune system. It contains vitamins A, D, E, shark and cod liver oil, extracts of thyme, black cumin, lady's mantle, elderflower, eucalyptus, and pine.
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MyBestComplement: This supplement offers a rich blend of oils and vitamins to help maintain skin health and a radiant appearance. It includes fish and plant oils, such as hemp, evening primrose, and black cumin oil. Additionally, it contains rosehip oil, sea buckthorn oil, oregano, vitamins A, E, D, astaxanthin, and coenzyme Q10.
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MyBestOmega-3: If you prefer not to consume supplements in oil form, this option provides a high dose of omega-3s from fish oils in easy-to-swallow, rose-flavored capsules. It also includes flaxseed oil, astaxanthin, and evening primrose oil.
Conclusion
Omega-3 fatty acids, including DHA, EPA, and ALA, are essential throughout our lives, from conception to old age. They play a significant role in the proper functioning of the brain, heart, circulatory system, and have anti-inflammatory properties that reduce the risk of various diseases, such as cardiovascular diseases, depression, cancer, and neurodegenerative diseases.
The daily omega-3 requirements depend on age and physiological status. Pregnant and breastfeeding women should consult their doctor to adjust their omega-3 intake to their specific needs for optimal brain development.
In a typical Polish diet, the most common sources of omega-3s are fatty sea fish, flaxseeds, walnuts, and certain plant oils. However, due to low consumption of omega-3-rich foods, daily supplementation is recommended.
To preserve the valuable properties of omega-3s in supplements, ensure that the oils are derived from wild-caught fish, cold-pressed, and have certifications confirming the absence of heavy metals.
Remember that long-term use of omega-3 supplements should be discussed with a healthcare professional to monitor potential side effects, interactions with other medications, and optimize the dosage according to individual health goals.
If you have any questions or concerns about omega-3 supplementation, it's always best to consult with a healthcare provider for personalized guidance.
