How much omega 3 should you drink for prevention? Contraindications and side effects

The benefits of polyunsaturated fatty acids for the human body is difficult to overestimate. Regular intake of Omega 3 helps protect internal organs from diseases, prevent blood thickening and joint inflammation. Omega helps blood vessels, hair, vision, the birth of healthy children, and is also famous for many other beneficial properties. In this article, we will tell you how to choose a supplement with Omega-3 fatty acids and share our own rating of the 16 best capsule supplements.

How to choose the right Omega three

When choosing omega-3, remember that under the bright and beautiful packaging There may be a drug that is not sufficiently absorbed by the body. To choose the best remedy To maintain female attractiveness, the following rules must be observed:

1. Read the composition. In the description of the medicine, pay attention to which acid is contained in the medicine (EPA, DHA or ALA). To improve tissue regeneration and maintain the cardiovascular system, you should choose products that contain DHA and EPA.
2. Calculate Omega-3 Amount. The percentage of EPA and DHA must be at least 60%.
3. Check the authenticity of the drug. The pharmaceutical industry has quality and safety standards - GMP and GOED. You should not buy products that do not have this abbreviation on the packaging.

The main types of drugs containing Omega-3 acids

What types medicines with omega-3 can be found in pharmacies and well-known online stores like:

• preparations with eicosapentaenoic acid (EPA / EPA), which is found in seafood and fatty fish - salmon, mackerel, tuna.
• products with docosahexaenoic acid (DHA / DHA), which is extracted from salmon, salmon, trout and algae.
• preparations with alpha-linoleic acid (ALA / ALA), which is found in foods of plant origin - spinach, flax and chia seeds, walnuts.
• products made from krill oil and seal subcutaneous fat.

Omega-3 preparations and prices - which manufacturer is better

No. 1. Solgar Omega-3

The Solgar company offers omega dietary supplements in three different concentrations - 700 mg, 950 mg, 1300 mg. Fatty acids are obtained from fish species such as anchovy and mackerel. The unique technology for processing fish oil allows the manufacturer to guarantee quality and a high degree of purification from metal impurities. Take 1 capsule daily with meals.

No. 2. Carlson Labs Super Omega-3 Gems, 180 caps

This dietary supplement created a sensation among fish oil buyers. The main features are a large dosage (1200 mg), the use of only deep-sea fish varieties and generosity. It is Carlson Labs that offers customers as many as 30 capsules for free! Considering that the product must be taken once a day, then when purchasing a package of this dietary supplement, the monthly norm is included as a bonus.

Main advantages: 30 capsules free, 500 mg. DHA and EPA, free of gluten, cholesterol and preservatives.

No. 3. Doppelhertz Active Omega-3, 30 caps.

Doppelgerz Active is a favorite of many women and men, who speak about it mainly in a positive way. Patients note the disappearance of chronic neuroses, dry skin and brittle nails.

This product is a natural source of polyunsaturated acids, which are obtained from salmon fish. The combined effect of fish oil and vitamin E helps to increase the protective properties of cells from the effects of toxic substances. Regular use of the complex strengthens the body's immune system, rejuvenates the skin and normalizes the functioning of the cardiovascular system. Directions for use: 1 time per day only during meals.

No. 4. Country Life Omega-3

Country Life presents Omega-3 - a dietary supplement from cold-loving fish varieties. The main advantage of this tool is unique technique removing heavy metals from fat, namely: molecular distillation. However, one capsule only contains 180 mg. EPA and 120 mg. DHA. This is a very low figure when compared with other companies. Directions for use: 1 capsule per day.

No. 5. Vitrum Cardio Omega-3, 60 caps.

Vitrum Cardio Omega-3 – a good American drug, which contains, in addition to DHA, fats of plant origin. As you know, ALA-based products are less effective, so this product is inferior to its analogues. Vitrum Cardio helps get rid of atherosclerosis and angina. The supplement should be taken 2 times a day.

No. 6. Möller Omega-3 Vitamins from Finland

The Finnish manufacturer Moller Tupla produces the following dietary supplements containing omega-3:

• Fish oil to strengthen the immune system, 100 caps. (from 1030 rubles);
• Fish oil for strengthening joints, 76 caps. (from 1320 rubles);
• Fish oil to strengthen the heart, 76 caps. (from 1270 rubles).

Each drug is developed according to a unique formula that combines fish fat, vitamins A, D, E and other auxiliary components. To ensure the daily requirement of Omega-3 in the body, the manufacturer recommends taking 2-3 capsules per day.

No. 7. Aquamarine Omega-3 from Vitabiotics, 60 caps.

This drug belongs to premium-level dietary supplements and occupies a leading position in the rating. This is due to the fact that Aquamarine contains not only highly purified fatty acids, but also cod liver oil. The manufacturer also enhanced the formula with vitamin E, which allows the product to exhibit antioxidant properties. Directions for use: 2 capsules per day.

No. 8. Norvesol Omega-3, 100 caps.

Norvesol has established itself as a high-quality drug made in Norway. The product contains all three fatty acids that the body needs: EPA, DHA and ALA. Omega three is extracted from the tissues of marine mammals (seals) and goes through several stages of purification. You should pay attention to the features of using this product. To maintain beauty and youth, you need to take 4 capsules after meals.

No. 9. Jointace Omega-3 (Vitabiotics), 30 caps.

A unique drug with an expanded composition:

• fatty acid;
• cod liver oil;
• glucosamine sulfate;
• vitamins E and D3;
• copper.

It is the combination of the above components that allows the product not only to affect the cardiovascular system and immunity, but also to restore bone tissue.

Duration of administration is 30 days, 1 capsule with meals.

No. 10. Madre Labs Omega-3, 100 caps.

A biological supplement that contains DHA and EPA, including tocopherol. Fatty acids are extracted from sardines, anchovies and mackerel, and the complex also includes soy derivatives. The production of the product includes a molecular distillation stage, which has a positive effect on the quality and digestibility of fats by the body.

No. 11. Omacor Omega 3 from Abbott, 28 caps.

A lipid preparation containing fats in a ratio of 46% to 38% (EPA:DHA). The composition of the dietary supplement is enriched with tocopherol. The drug should be used during myocardial infarction and during diet therapy. Attention! The supplement is strictly not recommended for use during pregnancy.

No. 12. Trimegavital: Siberian flax and Omega-3, 30 caps.

A domestic drug that is not inferior to imported analogues. Trimegavital contains lipids from deep-sea fish and fats isolated from Siberian flax. For better absorption of this product by the body, the manufacturer has enriched the composition with vitamin E. Distinctive feature This dietary supplement is that the medicine is made using the Less Fish Smell technology (the absence of the taste and smell of fish oil is achieved). Directions for use: 2-3 capsules per day.

No. 13. Omega-3 complex from Oriflame, 60 caps.

A unique supplement that contains all three types of fats - EPA, DHA and ALA. The Omega-3 complex has a quality certificate and complies with FOS standards. The downside of the product is that the manufacturer does not indicate the type of fish from which the fats are extracted.

No. 14. Nordic Omega-3 (Siberian Health), 30 caps.

Lipid concentrate containing vitamin complex essential acids obtained from marine fish. After a course of treatment, a person experiences normalization of functioning nervous system, skin elasticity improves, mental activity is stimulated. You must take the product for at least 30 days, 3 capsules per day.

No. 15. Fish oil Unique Omega-3 (Polaris), 90 caps.

The best drug from a domestic manufacturer, which has earned extremely positive recommendations from doctors. Contains 450 mg of fat extracted from Norwegian salmon. With regular use (5-6 times a day), there is an improvement in brain functioning, reproductive system, blood supply to the epithelium improves, vision normalizes. High quality is combined with a fairly low price. Directions for use: 2 capsules daily with meals.

No. 16. Omega Forte (Evalar), 30 caps.

A Russian remedy that contains lipids extracted from linseed oil. Despite the fact that the drug does not contain acids such as EPA and DHA, this dietary supplement has a positive effect on the heart and blood vessels. The course of administration is designed for a month, 1 capsule per day.

Directions for use: 2 capsules with meals.

Price comparison table

Supplements are sorted in descending order from more expensive to budget. Available variations in the number of capsules are indicated. Prices are given for the smallest pack. By clicking on the links, you can find detailed information.

Where to buy Omega-3 vitamins

Omega-3 preparations can be purchased in online stores, brick-and-mortar and online pharmacies, and on the official websites of manufacturers.

pay attention to. They have a wide selection of products, prices are 1.5-2 times lower than in pharmacies. Free delivery within the Russian Federation and all over the world is available.

Indications for use and dosage

• prevention and treatment of atherosclerosis;
• preventing the appearance of cholesterol plaques;
• prevention of pathologies of the heart and blood vessels;
• normalization of metabolic processes;
• improvement of nerve fiber conductivity;
• increasing immune defense;
• skin age-related changes.

The dosage of the drug depends on the concentration of polyunsaturated fatty acids per unit of the additive.

Regulated standards for adults and children can be found in the table.

After a course of taking a drug based on omega-3, the following changes are observed in the body:

• tissue regeneration accelerates;
• the process of collagen destruction slows down;
• the development of neuroses is prevented;
• metabolic processes are normalized;
• cholesterol levels decrease.

Contraindications and possible side effects of Omega-3

Even such a useful drug as omega-3 can harm the body. It is especially not recommended to take supplements containing fats to patients suffering from hypercalcemia, tuberculosis, pathologies of the thyroid gland, liver and kidneys.

Negative effects that may occur when taking Omega three:

• headache;
• dyspeptic disorders;
• pain in the chest area;
• uterine bleeding.

Is it possible to overdose Omega-3?

Exceeding the recommended dose leads to an overdose, the manifestation of which can cause significant harm to the body. Before giving the drug to children, it is imperative to consult a doctor, since excessive consumption of omega-3 between the ages of 7 and 14 years can lead to the development of chronic heart disease.

Comparison of drugs with Omega three (video)

Share your opinion (poll)

Omega 3 are polyunsaturated fatty acids essential for the healthy functioning of the human body. Taking this supplement daily can significantly improve your health and well-being.

What is Omega 3 good for?

They were discovered relatively recently: scientists drew attention to the fact that the inhabitants of the Far North, despite the unfavorable climatic conditions and a monotonous diet, have excellent health and very rarely get sick. It turned out that the food of these peoples is rich in special substances - omega 3-acids, in large quantities contained in sea fish. Omega 3 acids have a unique function - to protect the body's cells from adverse effects. environment, preserving primary genetic information. Further research showed that polyunsaturated fatty acids are found in both animal and plant foods.

The champions in Omega three content are:

• fish fat;
• salmon and other fatty sea fish (mackerel, trout, tuna);
• flax seeds;
• rapeseed and olive oils;
• walnuts.

Diet modern man, as a rule, is not rich in polyunsaturated acids, and this is fraught with many adverse consequences for the body. Let's find out why our body needs these miracle microelements.

Mom's assistant

Omega-3 fatty acids are necessary at the very beginning of development - if a pregnant woman lacks these substances, then her unborn child is likely to have various neurological diseases.

Beauty vitamin

A lack of omega 3 in the body can be noticed by the condition of the skin, hair and nails. Hair becomes dull, brittle, dandruff appears, nails flake and break off, and the skin reacts to a deficiency of fatty acids with dryness, increased irritation and redness, and sometimes with acne and other more serious problems. skin diseases. That is why omega 3 is called the “beauty vitamin” - its use has the most favorable effect on appearance the beautiful half of humanity. Omega 3 can smooth the skin, increase its elasticity and remove fine wrinkles, make hair and nails strong and shiny.

Natural antidepressant

Omega-3 has a blocking effect on stress hormones in the body. Therefore, foods with polyunsaturated fatty acids are quite capable of lifting your mood, relieving irritability and increasing vitality and energy. For depression, emotional disorders and others neurological diseases Omega-3 must be included in complex therapy.

Slimness without dieting

We are accustomed to the idea that when dieting for weight loss, we need to exclude fatty foods from the diet. This is partly true. But, do not forget that fat is divided into harmful and healthy. The harmful one actually contributes to weight gain, but the beneficial one, which includes omega 3, on the contrary, promotes weight loss and perfectly fights obesity! Omega 3 improves metabolism in the body and is not deposited in problem areas in the form of subcutaneous fat. Instead, it is an excellent source of energy, replenishing energy lost after training and fitness.

Matters of the heart

It has been proven that the use of polyunsaturated fatty acids reduces the risk of cardiovascular diseases. Omega-3 reduces cholesterol levels in the blood, promotes normalization blood pressure, strengthen blood vessels and reduce the risk of blood clots.

It is worth noting that all the wonderful properties of this substance do not end there. Omega 3 application successfully fights diseases such as arthritis, arthrosis and rheumatism, hypertension, peptic ulcer stomach, constipation, osteoporosis and psoriasis. Omega 3 acids also have a pronounced anti-inflammatory effect, promote accelerated tissue healing and reduce pain.

Omega 3 contraindications

Despite all the obvious benefits of polyunsaturated acids for the body, there are cases in which the use of omega 3 is contraindicated.

Omega 3 has blood thinning properties. Therefore, their use should be excluded in the postoperative period, in case of bleeding disorders, as well as in case of injuries, bleeding and internal hemorrhages.

Omega 3 should be used with caution by people who are prone to allergies, especially to seafood.

If you have diseases of the kidneys, liver or biliary tract, you should consult your doctor before using omega-3 acids. But we should not forget that even healthy person An individual reaction may occur to taking medications with omega-3 acids, such as nausea, digestive disorders, diarrhea. In these cases, you should also avoid consuming polyunsaturated acids.

Doctors also advise limiting the intake of omega 3 in the first trimester of pregnancy and during lactation. In children, an excess of polyunsaturated acids in the body can cause Negative consequences Therefore, the recommended age for children to start taking omega-3 medications is 7 years.

Instructions for use Omega 3

What is the best way to get the amount of useful microelement necessary for the body - with food or as part of nutritional supplements?

This question cannot be answered unambiguously. Let's try to understand the intricacies of the correct use of omega 3.

In principle, this dose is easy to obtain if you slightly adjust your diet. To do this, include fatty foods in your diet. sea ​​fish 3 times a week, eat 5-7 walnut kernels daily, and also season vegetable salads with a tablespoon of rapeseed or sesame oil, or eat a teaspoon of flax seeds in the morning on an empty stomach.

But do not forget that getting omega-3 from food has its own characteristics. Firstly, different kinds culinary processing helps to reduce the content of omega-3 acids in food, and secondly, not all of their quantity that enters our body is completely absorbed.

Here are a few rules to help you get the most omega-3 from your food:

1. remember that omega-3 acids are absorbed much better from plant foods than from animal foods.
2. Before use, it is best to grind flax seeds in a coffee grinder and add them to your morning breakfast - muesli, yogurt or porridge.
3. If you don't have sesame or rapeseed oil on hand, replace it with olive oil. When frying beneficial features oils disappear, so add these oils only to prepared dishes.
4. When eating fish, do not forget that fresh, unfrozen carcasses contain the most omega-3 acids. Smoking and prolonged heat treatment also cause the destruction of polyunsaturated acids. Therefore, it is best to spray the fish lemon juice and cook by steaming or in the oven for no more than 15 - 20 minutes. Oddly enough, canning fish in oil also preserves omega-3 acids. Therefore, sometimes allow yourself such canned fish.

That's all the tricks. It would seem that there is nothing complicated and you can start on Monday new life! But in practice, unfortunately, the rhythm of life of a modern person leaves him little chance to carefully monitor his diet and consistently follow all the subtleties of a healthy diet.

Therefore, the pharmaceutical industry has long invented easy-to-use and carefully balanced nutritional supplements containing omega-3 acids. Omega 3 tablets are a great way to get the amount you need useful substances, without unnecessary problems with the formation of a diet and other inconveniences. In addition, recommendations for use will help you maintain the right dosage - exactly as much as your body needs.

Omega 3 – reviews

Basically, reviews of omega 3 are left by girls and women who have seen firsthand the magical power these active additives. Here's what they write:

“After my divorce from my husband, I began to feel depressed - everything was falling out of my hands, my mood was at zero, complete apathy. Soon it was reflected in my appearance, my hair began to split and became dull, my face was somehow gray. And my hairdresser recommended omega-3 in dietary supplements. I drank for 2 months. I don’t know whether time has passed, or whether the dietary supplement helped - I came to life, became prettier, became interested in my surroundings, my hair also became better - as if thicker and more voluminous. The skin is smooth. Girls, try it, it definitely won’t get worse.”

“I read in a women's magazine that omega 3 (fish oil) capsules help with dry skin. I have a problem in winter - the wind and frost cause red spots to appear on my face and peel. Sometimes even cracks) I think I'll drink it. It helped! My skin has become softer, the irritation has almost gone away, and I hardly use foundation. Plus my hair and nails started growing faster!”

"Very good remedy for weight loss! When I'm on a diet, I buy omega-3 tablets! There is no bad mood from dieting, it increases energy, in general, it is an indispensable tool when you are losing weight to support your well-being!”

Take Omega-3 when you feel your diet is not meeting nutritional deficiencies. This will help maintain your health and improve your athletic performance.

Omega-3 are polyunsaturated acids that normalize the condition of the skin and blood vessels. Also, these compounds stimulate metabolism, strengthen the immune system, and optimize blood composition. To improve the functioning of the body, you should take omega-3 capsules. Pharmacies sell high-quality drugs from different manufacturers.

Types of Omega-3 Fatty Acids

There are 3 types of omega-3 acids:

• alpha-linoleic acid - ALA, which eliminates depression and the effects of stress, removes harmful cholesterol from the bloodstream, prevents the occurrence of oncology and heart disease;
• docosahexaenoic acid - DHA, which is involved in the formation of brain and eye tissues, cell membranes, sperm, necessary for the proper development of the embryo in the womb;
• eicosapentaenoic acid – EPA, which stimulates metabolism, participates in the formation of cell membranes, strengthens the immune system, and has an antioxidant effect.

EPA and DHA are compounds of animal origin. They are absorbed in the human body more actively than ALA, which is common in plant products. But scientific research has found that EPA and DHA can be formed in the body from alpha-linoleic acid. However, this transformation of some acids into others is insignificant in volume, especially in male body. Therefore, to prevent omega-3 deficiency, it is necessary to either make the diet as complete as possible, or take pharmaceutical food supplements.

The effect of omega-3 on the human body

Omega-3 acids are essential compounds for the human body that have a variety of positive effects. Both adults and children need these substances because they:

• lower the concentration of cholesterol in blood vessels;
• prevent the formation of atherosclerotic plaques;
• make blood vessels strong and elastic;
• reduce the likelihood of developing pathologies of the heart and circulatory system;
• stimulate the flow of calcium into bone tissue;
• improve metabolism;
• reduce appetite, prevent obesity;
• normalize the functioning of nerve fibers;
• increase strength and mobility of joints;
• reduce the likelihood of developing cancer;
• have anti-inflammatory and antioxidant effects;
• eliminate depression, chronic fatigue, nervous and mental disorders;
• have a beneficial effect on the condition of the skin, hair, and nail plates;
• participate in the formation of the embryo in the womb.

The positive effects of fatty acids on the human body cannot be overestimated. We should remember the indigenous people of the northern regions globe. The diet of these peoples consists mainly of fish and seafood rich in omega-3. Therefore, representatives of northern nationalities practically do not suffer from diseases of the heart, blood vessels, or nervous system. And the blood of these people contains the optimal amount of cholesterol.

Indications for use

Omega-3-based drugs can be taken to prevent and treat certain pathologies. Typically, these dietary supplements are recommended for use when:

• atherosclerosis;
• diabetes;
• obesity;
• rheumatoid arthritis;
• ischemic disease;
• deterioration of the condition of blood vessels;
• tendency to thrombosis.

Also medications and vitamins, including fatty acids, effectively help cope with psoriasis, eczema and other skin diseases.

Symptoms of Omega-3 Deficiency

Preparations based on omega-3 should be taken when severe symptoms of a lack of polyunsaturated acids appear in the body. The deficiency state is accompanied by the following unpleasant phenomena:

• powerlessness;
• depression;
• emotional disturbances;
• deterioration of the condition of the skin, hair, nail plates;
• acne, peeling skin;
• bowel dysfunction;
• insomnia;
• difficult awakening after a night's sleep;
• weakening of memory, decreased concentration;
• constant thirst;
• increased blood pressure;
• joint pain.

Instructions for use of omega-3 capsules

Capsules are taken orally with water. The optimal dose per dose for an adult and a child over 12 years of age is 2 capsules. Children from 7 to 12 years old should be given 1 capsule per dose. The drug is taken 3 times a day.

A standard capsule contains 500 mg of fish oil. But drugs are produced in which 1 capsule contains 1000 mg of the active ingredient. This must be taken into account when planning a course of medication. The daily dosage for an adult should not exceed 3000 mg. Small children are given only a drug in which the capsule contains 500 mg of the active ingredient. If a medication with a standard fish oil content is used, administration is indicated in the morning, mid-day and evening. But if a drug with a high content of active substance is used, then it is taken 2 times a day, preferably in the morning and afternoon.

The specific time of administration is not indicated in the instructions. Capsules can be taken before and after meals. Doctors recommend taking the drug 30 minutes after meals, since after this time nutrients are absorbed as much as possible. But before eating, it is advisable to drink capsules if there are problems with the digestive tract.

It is important not to exceed the duration of treatment. The standard course of treatment is 3 months. Treatment can be extended if necessary, if the doctor gives permission.

Separately, it should be said about how to properly use food supplements for bodybuilders and athletes. For people who are intensely involved in sports, a special dosage is selected to promote active fat burning, rapid growth muscle fibers, increasing endurance, stimulating testosterone synthesis. It is recommended that an athlete take 2000 to 3000 mg of fish oil per day. Reception is carried out after meals. The course is set by a medical specialist or trainer. But usually athletes take the drug for 3 months, then take a month-long break. Bodybuilders who are actively building muscle use fish oil constantly, without pausing.

Should you take high doses of omega-3 if you are obese? Preparations based on fatty acids are classified as effective means for weight loss. But their use must be combined with physical training, otherwise a positive result will be difficult to achieve. When treating obesity, you should take from 3000 to 4000 mg of fish oil per day. The medication is taken three times a day after meals. Treatment lasts until weight normalizes.

The best dietary supplements

In pharmacies you can ask for fish oil and flaxseed oil - drugs that are sources of polyunsaturated acids. Various pharmaceutical companies produce effective dietary supplements based on omega-3.

1. Omega-3 fromMadre Labs. The most frequently purchased drug. Popular all over the world. Natural and chemically pure supplement in capsule form. The capsule contains 360 mg EPA, 240 mg DHA.
2. Omega-3 fromSolgar. The product of the famous American pharmaceutical company is purified by molecular level, so its quality cannot be doubted. 1 capsule contains 504 mg of EPA and 378 mg of DHA.
3. Ultimate OmegafromNordic Naturals. The capsules have a lemon flavor and contain purified active substance. 1 capsule contains 650 mg EPA, 450 mg DHA.
4. EPA-DHA BalancefromJarrow Formulas. The drug contains active ingredients purified by molecular distillation. As a result of purification, omega-3 is better absorbed in the body. The capsule contains 400 mg EPA, 200 mg DHA.
5. Omega-3 fromMoller. A popular Finnish drug recommended for people with any physical condition. The capsule contains 1020 mg of the active ingredient, so it is recommended to take no more than 2 capsules per day.
6. Tupla fromMoller. Finnish vitamins including omega-3. The complex contains fatty acids, vitamin A, E and D. Vitamins help acids to be more actively absorbed in the body, so the drug is highly effective.
7. KalanmaksaolgyfromMoller. The active ingredient in this drug is cod liver extract. The complex contains fatty acids, vitamin A and D. Active substances in this combination they bring maximum benefit to brain tissue, heart muscle and blood vessels.
8. Nivelille fromMoller. A highly effective complex for maintaining healthy joints. The drug contains vitamin E and D, fish oil, copper and extract ginger root. These substances have a positive effect on bone and joint tissues, muscles, and blood vessels.

Contraindications for use and side effects

It is prohibited to take drugs based on omega-3 if:

• infectious pathologies of the digestive tract;
• hemorrhagic syndrome;
• intolerance to the components of the pharmaceutical product;
• children under 7 years of age.

Pregnant women and breastfeeding mothers can take food supplements, but only after permission from a medical specialist. The doctor must prescribe the optimal dosage and course of administration for the pregnant patient.

You should not use drugs for a long time or in excessive quantities. Overdose is accompanied by the following symptoms:

• nausea;
• diarrhea;
• belching;
• allergic skin rash.

If such symptoms appear, you should stop taking the medication and consult a medical specialist for advice.

IN Lately healthy eating enjoys increased interest and this naturally leads to many questions. One of the most popular products outside the sports community is fish oil or omega 3. This article will tell you how to properly take fish oil, the amount, the optimal time relative to meals and the duration of its use. Fish oil is not as simple a product as it seems. This is not only an unpleasant additive familiar to the inhabitants of Soviet kindergartens, but a very important element that even has omega 3 quality standards on a five-star scale.

This is a very important substance for human health, and everyone needs its timely and sufficient use. Comprehensive information about Omega 3 is extremely important and will make your purchase convenient, useful and safe. Buy omega 3 You can simply follow the link, but this material is about something else.

It is recommended to consume fish oil along with main meals and meals. This option has double benefits. Omega 3 should not be consumed on an empty stomach, as this can cause digestive problems. On the other hand, unsaturated light fats will help in the absorption of fat-soluble vitamins. Recommended daily norm This substance is about 1500 mg of omega 3. Calculate the required amount depending on the size of the capsules and the percentage of fatty acids in them. There are no special recommendations regarding the technique of reception. Experts do not advise quickly swallowing gelatin capsules to avoid damaging them and to avoid experiencing the unpleasant taste and smell of pure fish oil. You need to drink them in large quantities cold water(hot will instantly dissolve the capsule shell).

Cook Store Omega 3

Store Omega 3 in a cool, dry place away from direct contact sun rays. The ideal place for such storage is the refrigerator. Such storage will allow you to preserve all the beneficial properties. food additives. There is no need to consume a product that has expired; as a rule, it has significantly lost its beneficial properties, and if stored improperly, it can be dangerous to the body.

Is it possible to consume Omega 3 regularly?

To maintain the health of the body, doctors and nutritionists advise taking fish oil in the amount of 1500 mg per day in courses lasting one month. Four such courses are recommended per year. It will be quite effective to use this supplement together on this schedule with multivitamin complexes. There is also the option of taking this product continuously. Then the recommended dosage should be halved. Following these simple recommendations will allow you to get maximum benefits for your body.

Omega-3 polyunsaturated fatty acids are included in the list of essential fatty acids because they are not produced by the body on its own.

The optimal functioning of the body depends on the regular intake of Omega-3 with food.

I repeat that food is the only way to replenish the balance of these substances in the body. Fatty fish can be considered the richest source of these acids among the entire variety of foods.

However, small fans of fatty fish, which must be consumed at least twice a week to ensure the required level of Omega-3 in the body, can resort to special nutritional supplements.

Omega-3 fats include two essential acids for health: EPA (eicosapentaenoic acid - EPA) and DHA (docosahexaenoic acid - DHA).

Why are omega-3 fatty acids needed, that everyone around is talking about them now? It turns out that taking them is good for heart health; it prevents the onset and progression of cardiovascular diseases, as well as problems with the digestive tract.

PUFAs can also eliminate joint pain, improve vision and normalize metabolism.

It is imperative to consume Omega-3 for people who belong to at least one of the following categories:

• athletes and bodybuilders – acceleration of the recovery process after intense training;
• pregnant women - increased immunity;
• children – optimal growth and development of the body;
• people suffering from vitamin E deficiency;
• those wishing to reduce the risk of heart and vascular dysfunction, digestive and metabolic disorders.

However, if you decide to take Omega-3 supplements, you should familiarize yourself with the possible negative factors and know how harmful these acids are, especially in overdose.

Before using such drugs, read the instructions carefully.

The health benefits of Omega-3 fatty acids

Nutrition experts advise regularly monitoring Omega-3 balance for those who are being treated for cardiovascular disorders or arthritis.

Unsaturated fatty acids play a significant role in improving the condition of blood vessels, reducing the level of bad cholesterol, maintaining healthy joints and bones, as well as positive impact on the skin and lungs.

However, the most outstanding benefit for which it is useful to take Omega-3 is the prevention of breast, prostate and intestinal cancers.

That is why fatty acids should not be neglected by those who have never complained about their heart.

What does Omega-3 contain?

Advice : You don't have to rely on Omega-3 supplements or fish oil to stay healthy. A tablespoon of flax seeds contains the daily requirement of fatty acids.

You can replenish Omega-3 reserves naturally by eating foods rich in it: fatty fish, legumes and some vegetables.

Many nutrition experts agree that two to three servings of oily fish per week is enough to keep you healthy.

What is the optimal dose?

Now let's figure out how to take Omega-3 correctly, different countries the maximum daily dose differs significantly. If you take capsules with fatty acids, they are advised to be taken 30 minutes after meals with plenty of water.

For an adult, one capsule per day is enough to maintain the health of men and women.

Children should take a special children's Omega-3 supplement.

Carefully study the instructions to determine the required number of capsules or chewing candies for children of different ages.

Signs of overdose

Always follow the dosage instructions for Omega-3 supplements.

Otherwise, you may develop overdose symptoms, which include:

• vomiting;
• acute attacks of pancreatitis;
• nausea;
• abdominal pain;
• diarrhea.

If you experience any of the above symptoms, you should immediately stop taking the supplement and get treatment.

Side effects from use include :

• catharsis;
• belching accompanied by a fishy taste;
• the appearance of a fishy taste in the mouth during the course of taking supplements;
• allergic reactions, although they occur quite rarely.

Contraindications

Advice : While taking Omega-3 supplements, you should avoid taking other medications that contain vitamin E.

Preparations containing polyunsaturated fatty acids are contraindicated for people suffering from:

• exacerbation of cholecystitis or pancreatitis;
• cholelithiasis;
• hypersensitivity to the substances included in the composition;
• pathological conditions.

Omega-3 fatty acid supplements will be safe for health if stored under proper storage conditions.

Such medications have a shelf life of no longer than 3 years. However, they should be in a cool, dry place.

Omega-3 and pregnancy

According to many scientific research The consumption of unsaturated Omega-3 fatty acids, in particular DHA, is necessary before, during and after pregnancy.

The generally accepted dosage method involves adding an additional 200 g of DHA to the normal recommended dose for adults during pregnancy and lactation.

The connection between Omega-6 and Omega-3

The average person in the Western Hemisphere consumes tens of times more Omega-6 than Omega-3.

A noticeable preponderance of Omega-6 fatty acids in the diet is due to an excess of refined vegetable oils, often added to processed foods.

The ideal ratio of Omega-6 and Omega-3 is considered to be within 2:1, respectively.

Omega-3 deficiency increases with the amount of Omega-6 ingested, since the same enzymes are involved in their metabolism.

Increased intake of Omega-6 requires accumulation more Omega-3 in the body.

Difference from fish oil

The main difference between fish oil and omega-3 polyunsaturated acids is that it also contains vitamins A and D, and also contains EPA and DHA. This is an excellent option for getting omega three, as this form is highly absorbable, unlike plant sources.

What dose of Omega-3 is considered to be exceeded?

According to the US Food and Drug Administration, if you consume no more than 2000 mg of Omega-3 per day, no adverse effects are expected.

However, the European Food Safety Authority has stated that it is safe for health to consume 5,000 mg of unsaturated fatty acids daily in the form of dietary supplements.

Such restrictions are not introduced without reason.

Numerous experiments confirm that Omega-3 drugs lead to blood thinning and bleeding in some people.

It is because of this that it is advised to stop consuming Omega-3 a couple of weeks before surgery.

Also, the presence of Omega-3 in food implies the presence of impressive doses of vitamin A (especially in cod liver oil). The high toxicity of this vitamin when it is in excess fully justifies limiting the permissible Omega-3 standards.