What is omega 3 good for?

Formulations containing omega-3 polyunsaturated fatty acids are currently enjoying tremendous consumer interest in Western countries. Many people have high hopes for dietary supplementation with omega-3 fatty acids (especially EPA and DHA), which are widely viewed as bioactive substances with very broad beneficial effects on the human body.

• What are the distinctions between omega-3 fatty acids?
• Omega-3 acids - properties
• What is the daily requirement for omega-3 fatty acids?
• Products rich in omega-3 fatty acids
• Omega-3 supplementation - effects
• How to use omega-3 fatty acids?

What are the distinctions between omega-3 fatty acids?

Polyunsaturated omega-3 fatty acids owe their name to the corresponding position of the first double bond in the carbon chain, which is located at the third carbon atom, counting from the CH3 methyl group. Omega-3 polyunsaturated fatty acids include:

• Alpha-linolenic acid (ALA) - belongs to the group of essential
  unsaturated fatty acids (EFAs),
• Eicosapentaenoic acid (EPA),
• Docosahexaenoic acid (DHA).

Omega-3 acids - properties

Current research shows that omega-3 polyunsaturated fatty acids have beneficial effects on the cardiovascular system, mental health and cognitive abilities. In particular, the long-chain polyunsaturated fatty acid DHA is extremely important for the development of the nervous system and the proper functioning of the brain and visual organ, as well as intercellular signaling. DHA acid plays an important role in brain neurotransmission, cognitive functioning, energy metabolism and blood pressure regulation. Little DHA acid exhibits anti-inflammatory, antioxidant, anti-allergic, anti-cancer, and cardio- and neuroprotective properties. Regular supplementation with DHA acid at a dose of at least 2 g per day exerts a protective effect against nerve cells in contact sports athletes.

EPA acid is also essential for the proper development and function of the nervous system and the organ of vision. This long-chain polyunsaturated fatty acid of the omega-3 family has anti-inflammatory and anti-thrombotic effects, as well as supporting the immune system. EPA acid reduces serum triglycerides, normalizes blood pressure, alleviates symptoms of depression and improves cognitive functioning.

What is the daily requirement for omega-3 fatty acids?

According to the current dietary standards for the Polish population developed by the National Institute of Public Health - National Institute of Hygiene**, the daily requirement for omega-3 polyunsaturated fatty acids for children and adolescents and adults at the adequate intake (AI) level is as follows:**

• EPA and DHA acids: 250 mg (combined) - 2 servings of fish per week, including.
  once an oily species (e.g., salmon, rainbow trout or Atlantic mackerel
  Atlantic). Pregnant and breastfeeding women 250 mg EPA + from
  100 to 200 mg DHA.
• Alpha-linolenic acid (ALA) - 0.5% of total energy in a daily ration
  diet (i.e., 10 kcal for a diet with a caloric level of
  2000 kcal).

Products rich in omega-3 fatty acids

Most omega-3 fatty acids are found in such foods as flaxseed, chia seeds, hemp seeds, walnuts, good quality soft margarines, flaxseed oil, canola oil, soybean oil, wheat germ oil, fatty fish species (among others.including: salmon, herring, Atlantic mackerel, sardines, anchovy, sprat, rainbow trout), seafood (e.g., shrimp, oysters, clams), marine algae and oils from the microalgae Schizochytrium sp, cod liver oil (cod liver oil) and Antarctic krill oil. Depending on the fishing season, oily fish contain from 1.4 to as much as 2.5 grams of omega-3 fatty acids: EPA and DHA (combined) in 100 grams of muscle tissue.

Environmental pollution has led to contamination of fish mainly with dioxins and methylated mercury, which pose health risks to regular consumers. However, current scientific reports make it clear that the health benefits of consuming fatty fish species at 1-2 servings per week far outweigh the potential risks of contamination. It's also worth mentioning that the naturally present omega-3 polyunsaturated fatty acids EPA and DHA and antioxidant vitamins (A and E) in fatty fish are known for their potent antioxidant and anti-inflammatory properties, which mitigate the effects of exposure to environmental pollutants such as TCDD dioxins, polycyclic aromatic hydrocarbons (PAHs), and polychlorinated biphenyls (PCBs).

Omega-3 supplementation - effects

The literature reports that regular use of fish oil providing large amounts of EPA and DHA acids contributes to a significant reduction in blood triglyceride levels and improved mood in patients with severe depression, as well as a moderate reduction in blood pressure values in patients with hypertension. Fish oil also has positive effects on cognitive function, post-workout skeletal muscle recovery and cardiovascular performance in endurance athletes.

How to use omega-3 fatty acids?

After all, as it turns out, the potential health benefits of taking dietary supplements providing the omega-3 polyunsaturated fatty acids EPA and DHA are not immediate, but appear only as a result of long-term use. With this fact in mind, supplements containing omega-3 fatty acids can be taken at any time of the day, although it is very important to consume them with a meal that is a good source of fat each time in order to increase their absorption in the gastrointestinal tract and minimize the risk of certain side effects, such as backflow of gastric contents into the esophagus, belching, or nausea.

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