How Should Omega 3 Supplements Be? Why Use Omega 3 Supplements?

How should an omega 3 supplement be? The three most important omega-3 fatty acids recommended today are; α-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Foods containing these fatty acids are generally found in plant seeds, nuts, green leafy vegetables and beans, and in animal products, in seafood. What is important in omega 3 supplements is the ratio of EPA and DHA. While taking omega 3 supplements, EPA and DHA ratios should be checked.

What Happens in Omega-3 Deficiency?

Dietary intake of omega-3 fatty acids has decreased by 80% over the past 100 years, while intake of omega-6 fatty acids has increased substantially. Therefore, the incidence of many diseases, from vascular occlusion to kidney failure , from diabetes to autoimmune diseases such as goiter and rheumatism, increases and causes fatal results.

What are the Benefits of Omega 3?

Benefits of Omega 3

The importance of these preventive effects of omega-3 fatty acids from diseases was revealed for the first time by research on Greenland Eskimos. Although the foods consumed by Eskimos contain high levels of fat, it has been observed that Eskimos almost never suffer from cardiovascular diseases .

What does an omega 3 supplement do? The effectiveness of 500 mg of Omega-3 fatty acids taken daily against bacteria that cause pneumonia in the elderly such as Streptococcus pneumoniae, Pseudomonas aeruginosa, Escherichia coli and Staphylococcus aureus has been experimentally proven. In addition to these, Omega-3 is effective in all age groups against viruses such as influenza and Herpes Simplex .

What are the benefits of omega 3 supplements? EPA, which is one of the omega-3 types, increases the calcium density in the bones by ensuring the absorption and storage of calcium in the bones, and thus prevents the formation of osteoporosis (bone resorption), which is usually seen in old age and causes movement restriction in the elderly.

Are omega 3 supplements necessary? One of the surest ways to prevent obesity , which is the biggest epidemic and the most deadly disease of our age , is Omega-3. Some scientific studies show that Omega-3 will play a key role in the treatment of obesity, which paves the way for dozens of diseases from cardiovascular diseases to high blood pressure , Alzheimer ‘s, stroke, emphysema, sleep apnea, skin problems, joint problems and insulin resistance.

When should omega 3 supplements be used during pregnancy? The most important area that Omega-3 affects during pregnancy and lactation is the brain and cognitive area. In particular, docosahexaenoic acid (DHA), one of the omega 3 fatty acids, should be consumed in sufficient quantities for brain and retinal development. In the report of the American Academy of Nutrition and Dietetics (AND), it was reported that omega-3 fatty acids taken with seafood consumed at least 227 g per week support the visual and cognitive development of the baby. Every individual should use omega 3 supplements, whether they are pregnant or not. During pregnancy, it is recommended to take at least 250 mg of omega 3 daily. The period when the baby needs omega 3 most is the last 3 months of pregnancy.

You should consult your doctor before using omega 3 and similar supplements.

What Should Be Considered While Taking Omega-3 Supplements?

What are the omega 3 supplement recommendations? The reason why omega-3 is commonly taken from animal foods and supplements in the world is that our body cannot obtain omega-3s directly from plant foods. Alpha linolenic acid needs to be converted into EPA and DHA in our body. However, this conversion rate is so low that it does not exceed 5 to 7 percent in EPA and 1 to 3 percent in DHA. For this reason, scientists recommend omega-3 supplements of animal origin. In other words, it is more important to give priority to supplements such as fish, krill (a shrimp type sea creature), caviar oil.

How should an omega 3 supplement be? When taking nutritional supplements and omega 3, they should be researched in the best way, their content should be learned, and most importantly, the ratio of their content should be known.

How should an omega 3 supplement be? While taking omega-3 supplements;

• It should be noted that the ratio of EPA and DHA must be specified on the label of the product.
• The ratio of EPA to DHA in omega-3 supplements varies. This ratio is usually 2/3. (This means that there is 200 mg of DHA for 300 mg of EPA in a 500 mg capsule.) Products below this ratio should not be preferred. The higher the EPA and DHA ratio, the better the quality of the omega 3 supplement.
• In order to get the most benefit from omega-3, supplements that do not contain extra omega-6 should be preferred.
• When omega-3 oils come into contact with air, they oxidize and their structure is destroyed. Therefore, the capsules in which these oils are placed must be airtight. The capsules, which are in a soft form and stretch when you squeeze them in your hand, leak air. Never take such omega-3 supplements.
• It is very important to have an IFOS certificate that the reinforcement product purchased does not contain mercury, lead and other heavy metals . For this reason, in order to ensure that the Omega-3 supplement to be used does not contain mercury, lead and other heavy metals, it is necessary to check whether the product complies with the “The International Fish Oil Standards Program – IFOS” (International Fish Oil Standards).
• Omega-3 supplements should be in triglyceride form because omega-3 products in ethyl ester form are not suitable for use.
• Supplementary products are licensed by the TR Ministry of Food, Agriculture and Livestock in accordance with the legislation of our country. The Ministry gives a separate “Food Supplementary Approval Number” for each product. Check if this number is on the label of every product you buy.
• Some manufacturers put nitrogen gas (Nitrogen) inside the capsule to prevent oxidation of Omega-3 capsules. Capsules taken with nitrogen gas prevent the deterioration of the structure and effectiveness of fatty acids. It also prevents gas formation in people who consume supplements. For this reason, products sold in this way are more suitable for use. (Nitrogen makes up about 78% of the earth’s atmosphere and is not harmful to health.)
• Not every fish oil purchased is omega-3. The milligram of fish oil written on the supplements you take indicates the amount of fish oil, not the active and beneficial ingredients in the supplement. It should be noted that the ratio of EPA and DHA is high. Omega-3 supplements containing a total of 100 milligrams of EPA and DHA do not work. The total amount of EPA and DHA to be taken during the day is around 1000 milligrams.

Foods Containing Omega 3

When to Drink Omega 3

How long should omega 3 supplements be used? Since there is not enough fish and herbal product consumption in Turkey and sufficient omega-3 cannot be taken, Omega 3 supplements can be used by all age groups and have no side effects. Omega-3 supplements can be taken on a full stomach in the morning or evening. However, individuals who consume enough fish (2-3 times/week) should talk to their doctor about how long they will use Omega-3 before using it.

Distribution of omega 3 intake by age group;

• 6-120 is: 250-500mg
• 5-14 years: 500-700mg
• 14-18 years: 700-900mg
• 18 years and older: Minimum 900mg