- 1 When is it recommended to take Omega 3 supplements
When is it recommended to take Omega 3 supplements
INDICATIONS OF SUPPLEMENTS OMEGA 3 EPA and DHA
When should I take foods rich in omega-3?
It is recommended to increase the omega 3 in your diet in the following cases where the daily requirements are probably not met:
- People who do not eat enough oily fish (especially aged and growing people)
When to introduce these omega 3 supplements?
Yogurt with ground chia seeds
For these situations, one of the best omega 3 supplements daily is to introduce one of the following supplements rich in omega 3:
Overall 1 serving of walnuts a day, or 1-2 teaspoons of crushed seeds is recommended, with a glass of water, 1-2 times a day.
* Related Information: Can you eat too much omega-3?
Situations in which omega-3 supplements are recommended
In certain situations, diet alone can not provide enough omega 3. This may be due to special conditions such as allergies, to life stages that require increased amounts, or health situations and diseases that could be improved with the contribution of this type of fat.
We recommend taking supplements of omega 3 EPA and DHA in the following cases:
Special dietary situations:
- People who do not eat bluefish
- Allergy to fish, seeds and / or nuts
- Vegetarian pregnant women
- Children and young vegetarians
- Menopause (at this stage cardiovascular risk increases)
Health affectations that can improve with omega 3:
- Premenstrual syndrome
- Loss of memory or lack of concentration
- High bad cholesterol
- High Triglycerides
Omega 3 supplements for diseases
Omega-3 improves circulation by providing elasticity to blood vessels and blood thinning
- Heart disease: hypertension, heart failure, arrhythmia, tachycardia, etc.
- Nervous system: hyperactivity, autism, multiple sclerosis, etc.
- Rheumatoid arthritis
- Lupus erythematosus
- Irritable colon
- Inflammatory bowel diseases (Crohn’s disease, ulcerative colitis)
Attention! Before taking omega 3 supplements, you should consult with your doctor because they can interfere with some medications. Supplements do not replace a diet rich in omega-3.
Types of omega 3 supplements
Supplements should be taken according to the dosage or quantities indicated on the package. It is not recommended to exceed the recommended dose unless directed by your doctor:
- Krill oil cold pressed is omega 3 EPA and DHA which has more powerful given its phospholipid content and choline effects. It has a high cost compared to other omega 3 supplements.
- Pearls of fish oil are the most commonly used. They contain omega 3 EPA and DHA. Encapsulated supplements are recommended in cold and free of heavy metals.
- Vegetarian DHA: There are DHA supplements of plant origin (algae). The body can produce EPA from DHA, so it is a fitting complement, especially for vegetarian diets.
- Best omega 3 supplements of plant origin are evening primrose oil and borage oil, because they provide GLA (gamma linolenic acid), which is the precursor of EPA and DHA.
- Flaxseed oil is rich in omega 3 (linolenic acid), but requires transformation in the liver to become gamma linolenic acid and later in EPA and DHA, so supplements mentioned above are more effective.
More information on Omega essential acids.
5 August, 2022