Omega-3 fatty acids are essential fatty acids (EFAs), which means that they must be obtained from food because they cannot be synthesized by the body.
Many studies have proven the multifaceted effects of essential fatty acids on the human body. Omega-3 fatty acids: - Regulate blood pressure (especially in people with hypertension) - lower both systolic and diastolic blood pressure.
- They strengthen the immune system and help fight infections.
- They have anti-inflammatory and anti-allergic properties.
- They inhibit lipogenesis and thus counteract obesity.
- They have a beneficial effect on the skin thanks to their anti-inflammatory, moisturizing, and
regenerating.
- They improve its hydration and elasticity.
- They have an antidepressant effect - they promote the proper functioning of membranes.
nerve cells of the cerebral cortex.
- They have an anticoagulant effect (they reduce the tendency of platelets to stick together).
- They have anti-atherosclerotic properties (they regulate triglyceride levels and lower blood pressure).
blood).
- They have a beneficial effect on fetal development and the course of pregnancy.
- They reduce headaches.
Omega-3 is found mainly in fatty sea fish, fish oils, certain vegetable oils (rapeseed, linseed, evening primrose), nuts, soybeans, eggs, milk, and seeds (chia, flaxseed).
The fish richest in Omega-3 acids are:
- Mackerel (approx. 4.5g of omega-3 per 100g),
- Herring (approx. 2.1g per 100g), Salmon (approx. 2g per 100g),
- Sardines (1.5g per 100g)
- Rainbow trout (1.5 g per 100 g). Others
Fish that are slightly less rich in omega-3 fatty acids include tuna, halibut, carp, sturgeon, eel, and sprats.
Omega-3 deficiency leads to many disorders, such as:
- Limitations of ATP production in mitochondria
- Deterioration of visual acuity
- Excessive appetite
- Decreased immune system function
- Dysfunction of multiple tissues and organs
- Increased cholesterol levels and impaired cholesterol transport
- Increased susceptibility to bacterial infections
Due to the difficulty in meeting the demand for omega-3 fatty acids through diet alone, many of us turn to various types of supplements. Numerous scientific studies show that omega-3 supplementation can have many health benefits, especially if our diet is low in fish or does not include fish at all. However, it is important to use the correct dosage of each supplement. The European Food Safety Authority (EFSA) has conducted numerous scientific studies on the health benefits of consuming omega-3 fatty acids. They concluded that the minimum daily dose of Omega-3 for adults is 250 mg. However, adults with high triglyceride levels need to consume between 2 g and 4 g of omega-3 per day. For pregnant and lactating women, the recommended MINIMUM dose of omega-3 is 200 mg/day, which should be increased to 600 mg/day if fish consumption is limited.
When it comes to athletes, the recommended daily dose of Omega-3 is 1 to 3g, and for faster muscle regeneration, even up to 5g/day. Remember that supplementation should not replace your diet, but only supplement it. The best solution is to combine a healthy diet rich in fatty sea fish, nuts, vegetable oils, and seeds with possible supplementation (not exceeding the recommended daily dose).
The following Omega-3 preparations are available on the market:
- Fish oil capsules (most popular)
- Algae oil - Ideal for vegetarians and vegans
- Krill oil - better bioavailability and astaxanthin content (a powerful, natural antioxidant)
antioxidant)
The ratio of EPA to DHA (in most supplements, this ratio is 3:2—however, sometimes we need a higher proportion of DHA, e.g., in pregnant women, and sometimes a higher proportion of EPA, e.g., in people with depression).
Oil purity - It is best to choose companies that subject their supplements to a purification process to remove impurities.
Quality certificates that certify that the supplement meets the relevant quality and purity standards
Omega-3 fatty acids prolong blood clotting time, which has a beneficial anticoagulant effect. However, when combined with drugs such as heparin or warfarin—blood thinners—the risk of bleeding may increase. Therefore, if you are taking these drugs, it is advisable to consult your doctor before starting Omega-3 supplementation.
Omega-3 fatty acids are essential in our diet for the proper functioning of our body. Among other things, they have antidepressant, anticoagulant, and anti-atherosclerotic properties, and have a beneficial effect on our skin and eyesight. They occur naturally in fatty fish, oils, seeds, nuts, and eggs. Due to the difficulty of meeting our Omega-3 requirements through diet alone, we should ensure adequate supplementation, remembering to take the appropriate doses and not to replace our diet with supplements.
Bibliography:
https://food-forum.pl/artykul/suplementacja-diety-czlowieka-kwasami-tluszczowymi-
marine-sourced omega-3
The book "Sports Nutrition" - Justyna Mizera and Krzysztof Mizera
https://www.youtube.com/watch?v=eLyGj4yzXLQ
https://przemekjurek.pl/blog/suplementy/omega-3-korzysci-dawkowanie-dzialanie/
https://www.sciencedirect.com/science/article/pii/S0031393910705606
Prepared by: Wiktoria Kubicka
