We always hear advice about the importance of eating fish or seafood as part of a healthy diet routine, because these foods contain omega-3s that help strengthen the body and maintain its overall health. These benefits include improving heart health, boosting brain function, and more. Here’s everything you need to know about omega-3 pills and their amazing effect on the body.
Table of Contents
What are omega-3 fatty acids?
They are polyunsaturated fats that perform important functions in the body. The body cannot produce the amount of omega-3s it needs to survive, so omega-3 fatty acids are essential nutrients, which means the body needs to get them from the foods it eats.
What are fatty acids?
The two main types of fatty acids are saturated fats and unsaturated fats, and unsaturated fats are broken down into polyunsaturated fats and monounsaturated fats.
Fatty acids are chain-like chemical molecules made up of carbon, oxygen, and hydrogen atoms, with carbon atoms forming the backbone of the chain as oxygen and hydrogen atoms bond to the available carbon atoms.
Saturated fats have no double bonds; monounsaturated fats have one double bond while polyunsaturated fats have more than one double bond.
Saturated fats are sometimes known as “bad” or “unhealthy” fats because they increase the risk of certain diseases such as heart disease and stroke, while unsaturated fats (polyunsaturated and monounsaturated) are considered “good” or “healthy” fats because they support heart health when used in moderation.
Omega-3s are considered a form of polyunsaturated fats and are healthier alternatives to saturated fats in the diet.
Omega-3 benefits for women
Omega-3s provide many benefits, especially for women. They help lower cholesterol levels, which protects heart health. As for other benefits, it helps regulate hormones and relieve premenstrual pain. If we want to talk about omega-3s for pregnancy and their impact at these stages, they are essential for fetal brain development and reduce the risk of premature birth. It can also help relieve symptoms of depression and increase energy to accomplish daily tasks. However, you should always consult your doctor if you take capsules without fish, especially in cases of pregnancy and childbirth.
Omega-3 benefits for men
Brain health is one of the most important benefits of omegas, whether for men or women. As for energy, it is essential for athletic endeavors, especially when lifting heavy weights, as it keeps bones and joints healthy and protects them from inflammation, especially as we age.
What are the benefits of omega-3 fatty acids?
Omega-3 fatty acids help all cells in the body function properly and are a vital part of cell membranes, helping to provide structure and support interactions between cells.
Although important for all cells, omega-3s are concentrated at high levels in the cells of the eyes and brain.
In addition, omega-3s provide the body with energy (calories) and support the health of many body systems, including the cardiovascular system and the endocrine system.
- Promoting heart health
Numerous studies have shown that increased consumption of fish oil, a source of omega-3s, may reduce the risk of cardiovascular disease, reduce the risk of heart failure, and lead to a lower mortality rate.
It also positively affects the function of the cardiac endothelium, reducing the risk of ventricular fibrillation.
- Lowering triglyceride levels
Omega-3 protects against atherosclerosis because it reduces the amount of triglycerides, and treatment with 3-4 grams of fish oil per day has been shown to lower triglyceride levels by an average of 30%.
- Reduced risk of preterm birth
Research has shown that pregnant women who were at risk of preterm labor and were treated with a fish oil dose of 2.7 grams per day experienced less preterm labor.
It should also be noted that a lack of omega-3 consumption during pregnancy causes a lack of docosahexaenoic acid in pregnant women, which may increase the likelihood of postpartum depression.
- Supporting brain health
The brain is made up of more than 50% fat, and the omega-3 component docosahexaenoic acid (DHA) contributes to proper brain development. The supplement also boosts cognitive functions while improving memory, reducing the risk of serious chronic diseases such as Alzheimer’s and dementia. It also relieves symptoms of lethargy and sluggishness and reduces anxiety.
- Promoting eye health
Docosahexaenoic acid (DHA) is an essential component of the retina, so omega-3s help protect the eyes from drying out by producing tears, and protect older adults from macular degeneration, which can lead to vision loss with age.
- Keeping skin healthy
Omega-3 maintains moisture levels in the body and protects the skin of the head from dandruff. It also contributes to keeping the skin youthful and minimizing acne. Omegas protect against sun damage by shielding the skin from UV rays.
- Contribute to the fight against depression
Several researches have shown the relationship between omega-3 consumption and depression:
- The higher the consumption of fish and fish products, the lower the incidence of depression.
- The higher the consumption of omega-3s, the lower the incidence of postpartum depression in women and behavioral disorders.
Sources of Omega-3
Omega-3 fatty acids are found in many foods, most notably the following:
- Fish, especially salmon, tuna and sardines.
- Vegetable oils, such as: Flaxseed oil and soybean oil.
- Fortified foods, such as: Some types of eggs, yogurt, juices, and milk
It is important to note that the concentration of acids in fish is influenced by the following factors:
- The quality of its food.
- Their area of growth and life, such as: Fish farming facilities, or their natural environment such as seas and rivers.
- The part of the fish’s body that is eaten.
- Fishing season.
What are Omega-3 fatty acids?
Omega-3 fatty acids are unsaturated fats that play a key role in the human body. The three main types are:
- ALA (alpha-linolenic acid): Found in plant foods such as flaxseed, walnuts, and chia seeds.
- EPA (eicosapentaenoic acid): Found in fatty fish, some of the best sources of omega-3 are salmon, sardines, and mackerel.
- DHA (docosahexaenoic acid): Also found in fatty fish and algae, DHA is essential for brain health and development.
Omega-3 harms
In general, omega-3 is largely safe if consumed in the recommended amounts, as the US Food and Drug Administration (FDA) and the US National Institutes of Health (NIH) recommend not consuming more than 3 grams of omega-3 per day.
In addition to the various benefits of omega-3, it can cause some minor side effects in some people, or potentially more serious effects if consumed in large quantities, so the individual should inform their doctor or seek urgent medical attention if these effects occur.
Minor Omega-3 side effects
Here are the most common side effects that omega-3s can cause:
- Headache.
- Unpleasant taste in the mouth.
- Unpleasant odor in the mouth.
- Dry mouth.
- Altered sense of taste.
- Indigestion.
The most serious omega-3 harms
Consuming large amounts of omega-3s may increase the risk of the following:
- Allergic reactions, especially if you are allergic to fish or shellfish.
- Chest pain or shortness of breath.
- Irregular heartbeat.
Omega-3 drug interactions
Omega-3 has some therapeutic effects that help reduce blood clotting, in addition to its ability to reduce the level of triglycerides in the blood.
Omega-3 can cause some drug conflicts with some medications that work on these effects, so you should consult your doctor before using omega-3 if you are using any of the following types of medications:
- Anticoagulants or blood thinners
- Contraceptive medications
- Medications to treat high blood pressure
- Weight loss medications
What are the symptoms of omega-3 deficiency?
Research on omega-3 deficiency symptoms is still new and needs more support to prove its validity, which may include the following:
Dry skin
According to some research, omega-3s may help keep skin moisturized and protected from the sun:
- In a small study, women who took half a tablespoon of omega-3-rich flaxseed oil for 3 months showed a 40% improvement in skin moisture and smoothness compared to women who did not.
- In another 20-week study, people who took omega-3-rich hemp seed oil showed a significant improvement in both dryness and itchiness.
- Another study suggests that maintaining normal levels of omega-3s indirectly helps protect against acne because omega-3s may help reduce inflammation, which is a factor in acne outbreaks.
Depression
A possible symptom of omega-3 deficiency is depression, as omega-3s may help preserve brain cells and may be used in the treatment of certain brain-related diseases, such as dementia, Alzheimer’s, and depression: Dementia, Alzheimer’s, and depression, but this research is still preliminary and needs more support to prove its validity.
Dry eyes
Omega-3s may help prevent dry eyes and may even contribute to tear production, but research on this is conflicting, as some studies conducted for several weeks indicated a significant improvement in eye moisture in people who took two omega-3 capsules per day compared to those who took capsules containing olive oil.
Omega-3s are a type of unsaturated fatty acid that the body needs for immunity, respiration, and maintaining a healthy heart.
What is the allowable dose of omega-3?
After finishing talking about the symptoms of omega-3 deficiency, we will move on to talk about the permissible dosage, which depends on age, as follows
1.Children under the age of 18
There is no specific dose of omega-3, and there are some types of milk that contain omega-3 for infants, while fish pill capsules are not recommended for children, and you should avoid eating fish that contain a high amount of mercury, such as: Shark.
2.Adults
It is not recommended to take more than 3 grams of omega-3 pills per day, and if you take it, you should consult your doctor, as for its sales sources, it can be taken as follows:
- Two servings of fish per week for adults with no health issues.
- 1 gram each of eicosapentaenoic acid and docosahexaenoic acid in fish oil per day, which are omega-3s for people with heart disease.
- 2 – 4 grams of fish oil pills containing both eicosapentaenoic acid and DHA per day for people with high cholesterol.
Who can’t use omega-3 supplements?
While fatty acids that can be used by everyone have many benefits for the body and health, they are not recommended for use by some people. People who are allergic to fish, people who use blood thinners, and people with certain chronic conditions should use them on the advice of a doctor. While its use for these people may pose a risk to their health, it should be taken on the advice of a doctor during pregnancy.
In addition, it is not recommended for infants before the age of one year due to the risk of food allergies. These babies receive the necessary nutritional supplements from breast milk.
Frequently asked questions
Can you eat too many omega-3 fatty acids?
Talk to your health care provider if you’re going to have 3 grams or more of omega-3 fatty acids in your diet each day, as high levels of these fatty acids can cause bleeding or other issues
Does Omega-3 grow hair?
While it has a preventive role in the treatment of hair loss, it provides rapid growth and thickening of hair. It also revitalizes the hair in terms of appearance and gives it a brighter look. It fulfills the need for vitamins and minerals in the hair.
Do Omega-3 pills make you gain weight?
Taking fatty acids from outside with some supplements is beneficial and important for human health. If the daily consumption is not excessive, it does not cause any weight gain or side effects in a person. The recommended daily consumption is two capsules.
Conclusion
Omega-3s are not just a dietary supplement, they are a necessary and effective part of the health of the body in general and joints and nerves in particular. These fatty acids contribute to bone health, nerve support, improved muscle strength and endurance, as well as playing a key role in strengthening joints. Eating foods rich in omega-3s or turning to supplements can be an important step towards achieving a healthy and active lifestyle.
