The omega 3 acids are among the increasingly popular supplements. They are mostly used as a natural mean of supporting the body’s immunity, but there’s a growing use of them in preventing heart diseases or to slow down the body’s aging processes. Just like with every diet supplement out there – the key issue is choosing a preparation of good quality. There’s also always the question of the risk of overdosing a particular preparation and potential health consequences. Which means it’s time to make everything clear about the omega 3 acids and their supplementation.
The omega 3 fatty acids belong to the biggest group of unsaturated fatty acids, which also includes omega 6 and omega 9 acids.
The major omega 3 acids are:
– DHA acid (docosahexaenoic)
– EPA acid (eicosapentaenoic)
– ALA (a-Linolenic acid)
Among the omega 6 acids, the most common is the linoleic acid, and among the omega 9 acids – the oleic acid. Each of the unsaturated fatty acids has a beneficial influence on health, but only if we administer them in the right amounts and at optimal proportions to one another.
The omega 3 acids support the proper functioning of the body in many areas. They ensure both perfect physical and mental well-being, prevent development of many diseases of affluence and slow down the aging processes in the body.
The role of the omega 3 acids in the body boils down to:
– supporting the functioning of heart, normalizing the blood pressure and heart rate, ensuring the right blood flow through the vessels by making the wall of blood vessels more elastic and preventing excessive blood clotting; minimizing the risk of arteriosclerosis, arrhythmia and heart attack
– enhancing the functioning of brain and the blood flow to the brain, supporting memory and concentration; protecting from progressing neurodegenerative lesions (i.e. Alzheimer disease)
– supporting immunity, limiting development of allergies and autoimmune diseases
– increasing physical resistance of the body and supporting the post-workout recovery
– keeping the skin, hair and nails in good condition
– supporting eyesight
– normalizing the blood lipid level
– strengthening bones
– providing the right fetal development
– limiting the prevalence of cancer
It makes it easy to figure out that deficiency of omega 3 acids can quickly lead to serious disorders in functioning of the body. And what about the excess of omega 3 acids?
Overdosing omega 3 acids in the diet is not very likely – the modern diet is dominated by the omega 6 acids. It is the disturbed balance between the omega 6 and omega 3 acids that is the main dietary error. The recommended proportions are the omega 6 to omega 3 ratio of about 4:1 – and the modern diet often disrupts this proportion by reaching values as high as 15:1. And it is the harmful impact of consuming too much of omega 6 acids that we know the most about – the omega 6 fatty acids generate a chronic inflammation, they may have a bad influence on functioning of the cardiovascular or nervous system.
And what about the omega 3 acids? No dosages of omega 3 harmful to health have been determined. It is also known that no excessive doses of omega 3 acids consumed with the diet have been determined. But can omega 3 acids be overdosed through supplements? If a preparation was taken according to the dosage specified on the packaging – it is not very likely.
If too much of omega 3 acids is consumed, it is possible to get diarrhea – which is a consequence of consuming too much of any acid. Some caution should be exercised by people taking anticoagulants – high doses of omega 3 acids may increase their effects.
One should also pay attention to the quality of the consumed fish or supplements with the omega 3 acids – if their source is fish oil contaminated with heavy metals, i.e. mercury, the health benefits will be dubious. That’s why one should choose good quality dietary supplements with purified fish oil as well as fish free from pollution – rainbow trout, mackerel, herring, sardines or salmon. The highest mercury content, on the other hand, is present in golden perches, swordfishes, tunas and halibuts.
Quite a lot is known, on the other hand, about the deficiencies of omega 3 acids. Of course there are no precisely defined norms for the blood or possibilities to test the fatty acid level in blood at a regular laboratory. It is a known fact, however, that low supply of omega 3 acids in the diet is correlated with a higher risk of getting atherosclerosis, hypertension, autoimmune or neurodegenerative diseases, and even cancers or heart attacks. In conclusion – one has to take care of a big enough supply of omega 3 acids, as it provides a scientifically proven prevention of many diseases.
Dietetyk i certyfikowany ekspert żywienia i ketozy. Zwolenniczka zdrowego stylu życia i zdrowej diety, propagatorka trendu clean label, praktyk diety ketogenicznej i postu przerywanego. W pracy i życiu prywatnym stawia na brak kompromisów – sięga wyłącznie po produkty i suplementy diety najwyższej jakości.
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