Omega 3s have many health benefits. When food intake is not enough, it is possible to take omega 3 in food supplements. When to take it? How to choose them?
Omega 3 are essential fatty acids but the human body does not know how to make them. In some cases, the intake of a precursor (through food for example) allows the body to manufacture essential fatty acids. In particular, the precursor of two omega 3 is alpha-linolenic acid (TO THE). The latter must necessarily be provided by food so that the body can then synthesize eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). If the omega 3 intake is insufficient, it is possible to supplement by taking food supplements, available in pharmacies. What are the benefits omega 3 capsules? How take them ? What are the side effects and dangers omega 3 capsules? How to choose them?
What are the benefits of omega 3 capsules?
Omega 3 can help maintain the proper functioning of the nervous system, retina especially in the prevention of age-related macular degeneration (AMD) and in the dry eye syndrome, and brain functions (prevention of dementias such as Alzheimer’s, bipolar disorders, depression, anxiety, behavioral disorders, etc.). Benefits at the level cardiovascular such as a prevention of lowering blood pressure, blood triglycerides and cardiovascular morbidity and mortality are also attributed to omega 3, in addition to a healthy lifestyle and regular physical activity. Also, omega 3 can contribute to reduce inflammatory states and in particular those related to osteoarthritis and arthritis. They also help in maintaining optimal weight and the rebalancing of body composition (fat reduction and muscle development). The benefits of omega 3 are also found in the skinwhere they have a nourishing effectt. Sufficient intakes of omega 3 are all the more important in the pregnant woman in order to cover the needs of the baby, as well as during breastfeeding And in the child.
What are the dangers of omega 3?
Because they are often derived from certain fish, the main health hazard is presence of lead, depending on the origin of the fish and the quantities consumed. Omega 3s are sensitive to oxidation and this is why it is advisable to keep cool and away from heat once the bottle is opened.
When to take omega 3?
Taking omega 3 in the form of dietary supplement should not be the first choice in terms of intake of these fatty acids. Indeed, the foods that contain it are numerous and a balanced diet is enough to cover our needs, in addition to being an effective way to avoid any type of deficiency. When food alone is not enough to cover the recommended intakes, it may be advisable to take omega 3 food supplements, in regular or occasional cures depending on the situation. In Europe particularly, the foods eaten regularly tend to contain too many omega 6s compared to omega 3 and the risk of omega 3 deficiency is very real. On the other hand, supplements based on omega 3 do not constitute drugs on their own and do not make it possible to treat or reduce the symptoms of certain pathologies. They can contribute to the maintenance of normal body functions under the condition of contain at least specific amounts of DHA and EPAdepending on the desired effects.
How much omega 3 per day?
The recommended daily allowances are approximately 2 g/day for ALAand of 250 mg/day for EPA and DHA. It is not recommended to exceed the recommended doses due to possible toxicity on the body (in the event of very high doses) and an increase in adverse effects. Fatty acids are best taken twice a day in order to optimize their effectiveness; they are also better assimilated by the body when taken during meals. This also avoids certain inconveniences such as reflux (sometimes odorous) of oils from fish.
All Omega 3 capsules are not equivalent, both in their composition and in the source of their extracts (it is important to know where it comes from omega 3 contained in the product). Often, the omega 3 content of the capsules marketed by the different brands is 500 mg or 1000 mg. The ratio EPA / DHA compared to ALA must be sufficient for this contribution to be fully effective (generally a ratio of at least 30% is recommended). Indeed, the body’s conversion of ALA into DHA and EPA is relatively limited. Capsules based on vegetable ALA, with little DHA and EPA are therefore not optimal in terms of effectiveness. It’s better to favor simple forms, without excipients or contain as little as possible. Finally, omega 3s oxidize very quickly, the presence of a antioxidant (natural if possible) in the composition can be a guarantee of quality concerning the conservation of the product.
What are the side effects of omega 3 supplements?
Do not consume omega 3 during chemotherapy
There are no adverse effects per se of omega 3, especially if they are consumed in reasonable proportions (respecting the quantities provided for the cure). A unpleasant aftertaste, discharge, acid reflux, skin and/or allergic rashes, loose stools and nausea may occur with the intake of omega 3-based supplements, adverse effects more marked with supplements derived from fish oils.
What are the contraindications of omega 3 supplements?
There are few contraindications to omega 3, these fatty acids being necessary for the proper functioning of the body. The only contraindications to certain omega 3-based supplements are food allergy (with fish and shellfish, nuts, etc.). Nevertheless, in case of treatment for hypertension or in case of taking a anticoagulant medication, medical advice should be sought before taking omega 3 supplements. Before surgeryit is also advisable to stop taking omega 3. Similarly, you should not consume a supplement based on omega 3 for a chemotherapy nor during the 24 hours preceding and following it (this being also valid for the consumption of oily fish). It is also not recommended to consume substances rich in omega 3 (fish oils) in case of prostate cancer.