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Omega 3. Benefits, uses and what is this natural supplement for.
What are the Omega-3?
They are polyunsaturated fatty acids that the organism needs for its correct functioning, having its adequate intake importance, since the body itself cannot synthesize some of them.
There are three types of omega-3 fatty acids:
- Alpha linoleic acid (wing), which is mainly found in vegetable oils such as soybeans or flaxseed, nuts and seeds such as chia
- Eicosapentaenoic acid (EPA), whose natural source is blue fish
- Docosahexaenoic acid (DHA), found in fish and fatty seafood of cold water such as salmon, mackerel, tuna, sandwiths or sardines.
They are also sources of omega 3 fatty acids 3 fortified foods such as yogurt, eggs, some juices or soy drinks or even children's foods.
The wing is an essential fatty acid, this means that the organism does not produce it. It is necessary to consume it from food or drinks. The organism can transform part of the wing into EPA and subsequently into DHA, but in marginal quantities. That is why the only way to increase the concentrations of omega-3 fatty acids in the body is from the EPA and DHA, which can be consumed through the diet or through supplements.
Dietary supplements containing Omega 3, are manufactured from fish oil, krill oil, cod liver oil and algae oil, this being a vegetarian option and source.
What are Omega-3 fatty acids for?
Omega-3 fatty acids are linked to cell membranes. In the ocular retina, brain and sperm appear important concentrations of DHA.
They also provide energy and attribute cardiovascular and vasomotor functions, as well as beneficial effects on respiratory, immune and endocrine systems, associated with hormone production.
When to take Omega-3?
To obtain the greatest benefits of the consumption of omega 3 fatty acids, a diet with varied and rich foods in omega 3 is recommended, as well as the possible use of products of maximum purity, avoiding concentration of saturated fats that sometimes appear in contamination supplements, according to processing technologies. Therefore, and in case of resorting to fish oil supplements or supplements with Omega 3, it is recommended to use quality products and trusted brands.
Omega 3 fatty acid supplementation amounts, in case of low fat diets, deficiencies or insufficiency states, can be between 200 to 2000 mg/day (EPA+DHA) for almost any time of the day, but preferably. However, to optimize its absorption, consumption is recommended before the end of the afternoon, since its bioavailability is better during the day. It can be consumed before or during meals with plenty of water.
As for the necessary period of supplementation, the accumulation of Omega 3 is considered more effective for at least 2-3 months continuously, than the acute and punctual administration.
Benefits of omega-3 fatty acids
During the practice of physical exercise, omega 3 fatty acids increase blood flow to the muscles. In this way, it tends to reduce muscle problems, as well as inflammation or possible tissue damage caused by repeated contractions or movements with impact and or continued, as well as a possible optimization of aerobic metabolism.
He Increase in omega 3 fatty acids In the organism, it improves insulin sensitivity, which allows optimizing the lipolytic effect. It is possible that the consumption of Omega 3 regulates muscle growth, helping athletes during prolonged periods of inactivity or rest (injuries or periods between training seasons) to avoid excessive loss of muscle mass and worsening of bone mineral density.
There is also a certain effect on muscle function and growth, favoring the improvement of strength, physical performance and functional capacity, reducing recovery times due to the increase in protein synthesis.
High doses of omega 3 have positive effects on resistance sports. 3 grams of EPA and DHA added to training can favor chronic adaptations such as the decrease in resting heart rate and improvements in respiratory functions.
Omega 3 fatty acids can help in increasing antioxidant enzymes, fighting high intensity oxidative stress.
Multitude of scientific studies describe other benefits of Omega 3 for health. Among the outstanding benefits, cardioprotective effects, associated with the prevention of cardiovascular diseases are of special relevance. The consumption of EPA and DH through food or supplements Omega 3 may reduce triglycerid concentrations. It is recommended to achieve this effect the consumption of blue fish or shellfish at least twice a week seeking to reduce the risk associated with heart problems.
Consumption of up to 1g to EPA and DHA supplements day is recommended, apart from food, to favor this cardioprotective effect.
Another effect of Omega 3 consumption is during pregnancy and breastfeeding, being able to favor is correct child development. As a benefit for women and the baby, the consumption of rich foods in Omega 3 is suggested, but given the special care that the mother must have during pregnancy with the consumption of fish with possible contamination with metals such as mercury, some studies propose the use of omega 3 supplements to obtain the benefits and avoid pollution. As data of special relevance in child development, breast milk is rich in DHA.
On the other hand, there also seems to be some relationship between taking Omega 3 and the possible cancer prevention, although there is no direct influence. Benefits related to protection against degenerative factors have also been found. People who consume Omega 3 regularly in their diet and through the extra contribution offered by supplements, seem to present a lower risk of diseases such as Alzheimer's or dementia. There is a certain relationship between taking omega 3 and a correct cognitive function.
Due to the high presence of the Omega 3 in the eye, they can influence the protection of Macular Degeneration associated with age. The loss of vision in older adults can be slowed in situations of senile degeneration. Similarly, eye pathologies, such as dry eye could be prevented with the consumption of EPA and DHA.
Some clinical trials have also shown that Omega 3 consumption could help control rheumatoid arthritis, associated to a greater extent with pain and inflammation factor.
Thus, the intake or supplementation with omega 3 fatty acids can have multiple benefits in different aspects, being positively evidenced with scientific support its anti -inflammatory effect, muscle recovery or the impact at the cardiovascular level. Its intake is always recommended with a varied and rich diet containing foods rich in Omega 3. However, athletes or people with low fat or vegetarian diets can incur in cases of deficit, so it would be recommended to supplement, always under the supervision of an expert and qualified person.
