How to Choose and Take Omega 3 Supplements
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Omega 3 essential lipids play a very important role for the health of both adults and youngsters. The Western diet is highly Omega 3 deficient and it results in biochemical imbalances. Thus, finding the right Omega 3 supplements is vital. There are many possibilities and finding the best Omega 3 fish oil is a matter of knowing what you are looking for and doing some research.
So why are Omega 3 Fatty Acids So Essential?
Omega 3 lipids are vital because they assist the functioning of the cardiovascular system, control inflammatory responses and affect the production of prostaglandins– hormone-like substances that regulate many bodily functions.
Prostaglandins are responsible for blood pressure regulation, the manner in which the blood clots, inflammatory responses, nerve transmission and allergic reactions.
Omega 3 essential fats keep the heart healthy because of the control over prostaglandin production. Additionally, the fatty acids help lower bad cholesterol that can build in arteries and trigger heart attacks.
Omega 3 helps control inflammatory responses like the ones linked to asthma and rheumatoid arthritis. They are also essential for mental health because they can be used as an effective dementia preventive method. Omega 3 is also important during pregnancy because it helps the neurological development of the baby.
Choosing Supplements: Determine Where Omega 3 Comes From
Omega 3 fatty acids can be derived from both animal and plant origins. Specialists have figured out that Omega 3 essential fats coming from fish are more important for health.
EPA and DHA are the two types of Omega 3 lipids derived from fish. ALA is a fatty acid of plant origin that is mainly available in flaxseed. If you are a vegetarian, look for Omega 3 supplements that contain ALA
. Omega 3 fish oil supplements are the most potent and advantageous ones. Make sure that the supplement you are interested in contains sufficiently high quantities of EPA and DHA.
In order to come to you in the form of capsules, the Omega 3 from a natural source will have to undergo some form of processing. Take a look at the label to figure out what the production method is.
A label that says “molecularly distilled” is a good thing. Molecular extraction means that the Omega 3 in the supplement is free from contaminants and toxins. Some of the possible toxins include heavy metals, mercury and dioxins.
To diminish the risk of getting toxins together with your fish oil, choose supplements that have been produced from small fish. These include sardines, mackerel, pollock and anchovies. Large fish like tuna and salmon include lots of Omega 3 but the mercury content increases.
Do You Need Omega 6 and 9?
Some Omega 3 supplements are “fortified” with Omega 6 and 9 lipids. It may sound like a great thing but there is no need to pay for such extras.
Omega 6 and 9 are actually fats of plant origin. They are derived from inexpensive products like sunflower oil and olive oil. These fatty acids are rich in your diet and there is no need to pay extra for such supplements.
Dosage is Important
Omega 3 plays an important role for good health but a high dosage could be connected to some risks. Sticking to the recommended daily dosage is the best way to guarantee that you are enjoying solely the benefits of the supplement.
Higher dosages of Omega 3 essential fats should be looked at with your doctor. Going over the recommended amount could be potentially dangerous. Since Omega 3 affects blood clotting, high amounts of the supplement may raise the risk of uncontrollable bleeding.
The dosage varies according to your body’s needs. Pregnant women should take roughly 400 milligrams of DHA and 100 milligrams of EPA per day. In the case of children, the supplement should contain 100 milligrams of DHA and 50 milligrams of EPA. For adult men, the recommended dosage is up to 500 milligrams of DHA and up to 800 milligrams of EPA per day. For women, the dosage is up to 1000 milligrams of DHA and up to 500 milligrams of EPA per day.
Take your time and do some research before choosing Omega 3 supplements. Some have better quality than others due to the source of the fatty acids and the extraction methods. Talk to your doctor to determine your daily needs and to get an extra recommendation in terms of supplement selection.