Of course, this is not to create suspense. I mean it, because the benefits of Omega-3 really can’t be ignored. So, without further ado, let’s learn about the world of Omega-3 together!
First, what are Omega-3s? It is an essential fatty acid in our body. We cannot produce it ourselves, so we must obtain it from our diet or supplements. And make sure you get enough Omega-3s, as they have many benefits.
One of the best-known benefits of omega-3s is improved heart health. Studies show they can lower triglycerides, lower blood pressure, and reduce the risk of heart disease and stroke. But that’s not all! Omega-3s also reduce inflammation, one of the main causes of many chronic diseases.
However, the benefits don’t stop there! Omega-3s may also improve brain function and reduce the risk of mental health disorders such as depression and anxiety. In addition, they are also very beneficial for the eyes, skin and joints. In short, Omega-3s are a very important substance.
Now, you might be asking, “OK, that’s great, but how do I get enough of this amazing fatty acid?” Omega-3 fatty acids are available in a variety of foods and supplements. The main dietary sources of Omega-3s are fatty fish, such as salmon, mackerel, and sardines, and certain types of nuts and seeds, such as flaxseed and walnuts. Other sources include vegetable oils, such as canola and soybean oil, and fortified foods, such as certain types of milk and yogurt.
Omega-3 supplements are also a popular source of these fatty acids. They are usually made from fish oil, which is extracted from the tissues of fatty fish. Some Omega-3 supplements are made from krill oil, a small crustacean that lives in the ocean. There are also plant-based Omega-3 supplements that are derived from algae.
It’s important to note that not all omega-3 supplements are created equal, and quality and purity can vary widely between brands. When choosing an omega-3, it’s best to choose a reputable brand that uses high-quality and pure ingredients.
The optimal amount of omega-3 intake depends on many factors, including age, health status and food intake. The American Heart Association recommends that adults get at least 250-500 mg per day of Omega-3s (EPA and DHA combined) per day. However, some health experts recommend higher doses of omega-3s for certain conditions, such as those with high triglycerides or depression.
Then the total EPA and DHA of some products on the market are higher than the recommended amount, is it safe?
In general, consuming no more than 3,000 mg of EPA and DHA per day is considered safe by most people, as recommended by the World Health Organization. But take into account the total amount of Omega-3 you’re getting from your diet and other sources. Some people may experience mild side effects from consuming high amounts of Omega-3, such as a fishy smell, nausea, or diarrhea.
It’s important to note that consuming too much omega-3 may also have adverse effects, such as thinning of the blood and increased risk of bleeding. Therefore, it is best to speak with your doctor or a qualified healthcare professional to determine the proper dosage of Omega-3s for your specific needs or those requiring surgery, and be sure to let your doctor know that you are taking Omega.