What does omega-3 affect and how to take it?

by Lyricsng · August 11, 2022

Since childhood, we know that fish oil is healthy, and seafood is rich in vitamins. We found out from the general practitioner of the Atlas clinic Kirill Belan why the body needs omega-3 acids and how to take them correctly.

Table of Contents

Is fish oil really healthy?

If you remember, children in the USSR and the former Soviet Union were given fish oil to increase the nutritional density of the diet. Fish oil contains polyunsaturated fatty acids (PUFAs), as well as vitamins D and A, iodine and phosphorus. We can say that this is a comprehensive product. It helped protect children from developing rickets, stunted growth and development.

CHECK: How to tell if you have osteoporosis

The fish oil capsules were made from the liver and muscles of large cold-sea fish — herring, mackerel, cod-so they were quite nutritious. The European Society of Cardiology recommends eating fish at least twice a week. Fatty fish – such as salmon, tuna, sardines, mackerel, or herring-are high in omega-3 PUFAs, resulting in a cardioprotective effect.

Why do you need Omega-3 PUFAs?

Our cells use PUFAs to produce signaling molecules (eicosanoids) that control the initiation and termination of inflammation. An omega-3 PUFA deficiency means persistent systemic inflammation in the body.

More omega-3s are needed for:

maintaining the plasticity of membranes, that is, the transport of substances into the cell
vascular tone management
blood clotting
lipoprotein metabolism
development of neurons

Is it normal to get PUFA from dietary supplements?

Omega-3 polyunsaturated fatty acids are produced both in the form of medicines and in the form of dietary supplements.

CHECK: Right Method on How to feed your baby - expert opinion

When choosing dietary supplements, pay attention to the composition: the priority is the liver of small fish that do not have time to accumulate heavy metals. Some manufacturers do not use fish livers for cooking, and this reduces the risk of toxic load. Also, the composition sometimes includes vitamin E to eliminate the possibility of oxidation of PUFAs.

Remember that supplements are a supplement, and the basis is a daily balanced diet.

Where are PUFAs in their natural form?

Fatty fish are especially rich in omega-3 PUFAs. Fish accumulate the necessary alpha-linolenic (ALA), eicosapentaenoic (EPA), and docosahexaenoic (DHA) acids in their cell membranes and adipose tissue through the consumption of microalgae and plankton.

Linseed oil, ginger oil, and hemp oil contain a lot of ALA. In the body, ALA is converted to EPA and DHA by enzymes. The activity of these enzymes is genetically determined, and also very much depends on the sufficiency of zinc and vitamin B6 in the body. Therefore, not everyone can produce enough EPA and DHA from ALA.

CHECK: Accidentally ate a damaged product. What to do?

Chia seeds, spinach, and seaweed are high in EPA and DHA.

Can I only take omega-3s or 6 and 9 too?

All fatty acids are important for the body, and there is a balance between omega-3 and omega-6 PUFAs. In some cases, you can additionally use some omega-6 PUFAs (gamma-linolenic acid), which also have additional benefits.

But, in general, we often face an imbalance in the direction of reducing the level of omega-3 PUFAs. This is what the modern diet and increased needs for anti-inflammatory potential are pushing us to do.