Do you have a friend who takes omega-3 supplements without consulting a doctor and advises you to do so, stressing that their benefits are countless? Here are the most important facts about the benefits of omega-3 supplementation.
What is omega 3?
Omega-3 is an acronym for “omega-3 fatty acids”, which is a type of fat found in foods and in the human body, and is also sold as dietary supplements, according to The National Center for Complementary and Integrative Health in the United States.
Types of omega 3 acids
- Omega-3s EPA (eicosapentaenoic acid) and mega-3s DHA (docosahexaenoic acid) are known as long-chain omega-3s because of their chemical structure.
- Omega 3 Alpha Linolenic Acids.
Foods containing omega-3 acids
- Seafood like fish and shellfish contain the omega-3 EPA and the omega-3 DHA.
- Flaxseed, soybean, canola and chia seed oils contain omega-3 alpha-linolenic acids.
Supplements containing omega 3
Several types of nutritional supplements contain omega-3s, such as:
- Fish oil supplements.
- Fish liver oil supplements.
- Krill oil.
- Algal oils.
- flaxseed oil.
When to take omega-3 pills?
There are some potential benefits of omega-3 supplements, however, only take them as recommended by your doctor.
High doses of omega-3s can lower triglyceride levels, and may help relieve symptoms of rheumatoid arthritis.
Do omega-3 pills protect against heart disease?
Research indicates that omega-3 supplements do not reduce the risk of heart disease. However, those who eat seafood 1 to 4 times a week are less likely to die of heart diseaseThis is according to the National Center for Complementary and Integrative Health in the United States.
Do you protect omega-3 pills from eye diseases?
Omega-3 supplementation has not been shown to convincingly slow the progression of eye diseases associated with age-related macular degeneration.
For most other conditions for which omega-3 supplements have been studied, the evidence is inconclusive or does not indicate that these supplements are beneficial.
What are the side effects of omega 3 pills?
Side effects of omega-3 supplements are usually mild, and they include:
- Bad taste in the mouth.
- Bad breath.
- Foul-smelling sweat.
- Headache.
- heartburn
- Nausea.
- diarrhea.
- Omega-3 supplements may interact with medications that affect blood clotting.
Omega 3 pills and prostate cancer
Several large studies have linked higher blood levels of omega-3s with a higher risk of prostate cancer. However, other research has shown that men who frequently eat seafood have lower rates of death from prostate cancer, and that dietary intake of long-chain omega-3s is not associated with a risk of prostate cancer. The reason for these conflicting findings remains unclear.
What is the daily dose of omega 3?
There is no official recommendation for a daily dose of omega-3, so you should check with your doctor first.
In general, a minimum total intake of 250-500 milligrams of the omega-3 EPA and DHA per day is recommended for healthy adults. According to Healthline.
This amount can be obtained from about 250 grams of fatty fish per week.
If you take supplements, consult your doctor to determine the appropriate type and dosage for your situation.
Diseases and conditions for which omega-3 fatty acids have not been proven effective in reducing their risk
heart disease
In 2016, the US government’s Agency for Healthcare Research and Quality (AHRQ) conducted a comprehensive evaluation of 98 studies on omega-3s and heart disease, including studies of diet and nutritional supplements. It did not find evidence that omega-3s can reduce the risk of heart attack or death from heart disease.
Depression
It is uncertain whether omega-3 fatty acid supplementation is beneficial for depression. Although some studies have had promising results, a 2015 evaluation of 26 studies involving more than 1,400 people concluded that if there is an effect, it may be too small to be meaningful.
Omega-3 has not been shown to relieve symptoms of depression that occur during pregnancy or after childbirth.
Attention Deficit Hyperactivity Disorder (ADHD)
Research on omega-3s for ADHD has had conflicting results. It is uncertain whether omega-3s are of any benefit for the symptoms of this condition.
Alzheimer’s disease
Some research suggests that people who eat more seafood may have a lower risk of cognitive decline. However, omega-3 supplements have not been shown to help prevent cognitive impairment or Alzheimer’s disease or improve symptoms of these conditions.
autism spectrum
Omega-3s have also been studied for autism spectrum disorders, borderline personality disorder, multiple sclerosis, and schizophrenia, but evidence regarding their effect on these conditions is inconclusive.
