Omega 3 vitamins how to take. What are fatty acids. Instructions for use.

Fashion for a healthy lifestyle is very good, but you should not too much to cherish. For example, chasing the pharmacies for all possible vitamins. Especially often in the past few years, the so-called omega-3, -6, -9 are mentioned. Are they so necessary for our organism as omega-3? For which it is useful to take fatty acid and to whom?

What is it?
Are the benefits of real and scientifically proven?
Is it really safe?

Damn, it doesn't even matter if you exercise, pay attention to your diet or take care of improving how your body looks or works first. You still have to take it.

What are the benefits of fish fat?

In the most important sense, fishery fat is only oil contained in fatty fish. You know how to eat so-called " good fats"And" bad fats "? Additives for fish fat Just are the most common and convenient source of this. Fish fat improves the ability of your body to do everything around!

What

We all know that the products contain three main nutrients categories: proteins, fats and carbohydrates. But not everyone knows what they are useful or harmful. Proteins and carbohydrates are a building material of most of the cells of our organism, which makes them vital. But fats we perceive as something completely unnecessary and even harmful ( excess weight, atherosclerosis, etc.) for beauty and health. But why then do the doctors recommend that drugs, like omega-3? The price of their low, and we often neglect them.

Building muscles and fat loss

Well, let's first start with the advantages that help us build muscles, lose fat and mainly improve what our bodies look like. Will fish oil really burn fat or independently build muscles? But this will definitely play a role in these processes and will help improve your body's ability to come.

It was shown that the same omega-3 fatty acids contribute to the oxidation of fats, improve the sensitivity to insulin and improve the separation of calories. This is calorieness, and fish oil helps to improve it in the right direction. In addition, the supplements for fish fat can also increase thermogenesis, to have an anti-catabolic effect, to have an anti-lipogenic effect and serve as anti-inflammatory.

First of all, because the fats are the energy supply of our body. The amount of them in the diet of a healthy person should be at least 40%. And besides, they are a nutrient medium for cells, many compounds needed for the normal operation of all organs and systems are synthesized on them.

But in its influence on the body, fats are very different. The overaffect of saturated fatty acids contained in the food of animal origin leads to the occurrence of diseases of the cardiovascular system and to obesity, and their disadvantage - to dry hair and skin, lethargy and general irritability, depression.

What makes it mine?

If you think that these benefits impressed you, hold on. As for the overall state of the health and functions of the human body, the list of fisher benefits is even more. In particular, omega-3 fatty acids found in fish oil showed. In addition, it was shown that fish oil helps improve or prevent the following.

Fish fat can also help improve and improve mental clarity, concentration and memory. Some people inform about improved mood and the overall feeling of well-being, taking it. Better skin and hair is another common effect that is often heard.

Polyunsaturated fatty acids, such as -9, are indispensable for our health. They participate in most chemical processes in the body. But the most valuable, as the most missing, are precisely Omega-3 acids. For which it is useful to use them - pregnant women and young mothers know best.

What is the benefit of omega-3?

Indications for use

And if you dig enough deeply, you will find people who will tell you that the reception of fish oil additives reduces their back pain, improves their eyesight, helps their eczema and mainly has a certain impact on fixation or improving countless other similar problems.

And advantages that can not be 100% advantageous? Most of them still look pretty promising. Fishing supplements are largely safe. Again, you must understand that it is only the oil that is contained in the fish.

Omega-3 most of all affect the work of such functions and systems of our organism:

The cardiovascular system. A sufficient amount of this substance provides a normal level of cholesterol in the blood, that is, lowers the level of "bad", which is deposited on the walls of the vessels. Also, the use of omega-3 in the treatment of cardiological problems reduces the risk of blood formation, makes the vessels more durable and elastic.
Musculoskeletal system. Omega-3, Omega-6 contributes to the best digestibility of calcium, thereby strengthening bone tissue, protecting against osteoporosis. Omega-3 also protects the joints, makes them more movable, that is, prevents arthritis and varieties.
Nervous system. With a long deficiency of Omega-3 in a human diet, communication between nerve brain nerve cells is disturbed, which provokes the development of diseases such as chronic fatigue, depression, schizophrenia, bipolar disorder and some others.
Leather, hair, nails are the first reflect the lack of omega-3. What is useful to take this vitamin in capsules? So you can get the most quickly to get an external effect: the hair cease to get lazy, become smooth and shiny, acne disappear on the face, and the nails become strong and smooth.
Many oncologists argue that the lack of omega-3 can cause the development of breast cancer, prostate and colon.

Omega-3 pregnant and children

The most needed polyunsaturated fatty acids to women during the period of tooling and feeding the child. During pregnancy, they are actively involved in the formation of the brain and the peripheral nervous system of the kid, therefore female organism Daily gives a child about 2 grams of Omega-3. Capsules with natural fish fat or synthesized acid in this case will be very effective, as it is problematic, especially with toxicosis, to ensure the arrival of the required number of vitamins with food.

Dosage and compatibility with drugs

Yes, its advantages are impressive, but it is almost more food than the addition. Thus, for a medium healthy person, it is almost 100% safe, if you do not exceed the optimal daily dose. But while you use a high-quality brand, you will never have this problem. The most funny, even in those cases that your doctor can really be a fish oil recommender first.

When and how should it be taken?

For example, most pregnant women are already taking fish oil, as recommended by their doctor, and many people with heart disease also have a doctor's order to take it. Fishing supplements should always be taken with food, not an empty stomach. If you take more than 1 capsules per day, you must distribute it throughout the day.

If you do not provide a pregnant woman with the necessary omega-3 norm, then the threat of late toxicosis, premature genera and depression may occur.

Signs of fatty acid deficit omega-3

The most apparent sign of the deficit of polyunsaturated fatty acids omega-3 is the deterioration of the condition of the skin of the hair and nails. The hair becomes dull and dry, with secting tips and dandruff. Acne on the face, rash and peeling on the skin can also talk about the lack of this acid in the body. Nails begin to get lazy and break, become dull and rough.

You know how one capsule in the morning, one in the afternoon, one at night or something like that. Well, in order to answer it, you first need to know which optimal dosage of fish oil per day to get all the advantages of which you just heard.

What products contain

As soon as you know it, you just need to find out how many capsules of your particular brand you need to take to achieve this optimal dosage. For this reason, the optimal dosage of fish oil should be based specifically on them, and not on the total amount of fat, fish oil or omega-3 contained in one portion.

Other features include depressive condition, constipation, joint pain, hypertension.

Daily rate

When determining daily norm Omega-3 receipts (Capsules are either feeding with food - it does not matter) It should be remembered that these acids are not synthesized by the body, respectively, we must constantly receive the entire reserve. Daily healthy person Must receive from 1 to 2.5 grams of polyunsaturated ohomega-3 fatty acids and from 4 to 8 grams of omega-6.

Set of muscular masses

Required fatty acids must be taken from food, as they are not produced naturally by human body. Our quality commitment is the highest in our industry to provide best quality Food additives that can buy money.

Take three capsules with a soft gel daily, preferably when eating. Ingredients in bold. No artificial colors, flavors or sweeteners. No starch, without corn, without milk, without lactose, without soybeans, without gluten, without wheat, without yeast, without a pig.

During pregnancy and breastfeeding Child The need for women in Omega-3 increases to 4-5 grams per day. In addition, the recommended dose of Omega-3-based drugs (instructions for use must be studied necessarily) increases in the following cases:

Food supplements should not be used as a substitute for a variety and balanced diet and a healthy lifestyle. If you are pregnant, breastfeed, take any medicines or under medical supervision, consult your doctor or health care professional before use. Stop using and consult a doctor if adverse reactions arise. Store the place out of the reach of children. Do not use if the seal under the lid is broken or missing.

Indications for use

Traditionally, breakfast was a favorable time for taking drugs, food additives and cod liver oils. However, a new study began to bind the effectiveness of treatment with timing - and the results make a serious case to revise our subprogrammes.

in the cold season;
in cardiovascular diseases (hypertension, atherosclerosis);
under psychological depression, depression;
in the treatment of oncological diseases.

In the summer and under reduced arterial pressure, it is recommended to limit the products containing Omega-3.

High omega-3 products

There are three main categories of products, which contain the maximum amount of polyunsaturated fatty acids. These are vegetable oils, fish and nuts. Of course, Omega-3 is in another food, but in much smaller quantities. More details about the content of polyunsaturated fatty acid Omega-3 in 100 grams of products available to us will tell the table.

Why do you need to take medicine at night?

Currently, several studies have shown that aspirin, drugs that reduce cholesterol levels can be improved in the evening, as well as preparations for the treatment of blood pressure and against reflux. Scientists believe that when we sleep, the circadian rhythm of our body affects our hormonal balance and the body's ability to absorb drugs. In addition, since many symptoms deteriorate overnight, a dose intake before bed can help improve health care facilities.

Very strongly, the content of useful and nutrients in certain products depends on the method of their cultivation, preparation and use. For example, in the salting or smoking the fish, its whole stock omega-3 is lost, but canning in oil retains fatty acids.

Therefore, it is very important to monitor not only the diet, but also for the correctness of the preparation of dishes.

Conditions of holiday and storage

Let's look at an example of taking medication against reflux at night. Moreover, heartburn usually worsens when lying. These factors can explain why one study showed that 70% of people who took the reflux drugs later on the same day, experienced relief from their symptoms, compared with 42% of people who took medicine in the morning.

In the same way, it was well documented that heart attacks and strokes occur most often in the early morning. This phenomenon can explain why one five-year study from Spain showed that patients who took medications from blood pressure at night were reduced by the risk of cardiac attacks and strokes by 33% compared with patients who took their medicine in the morning.

Omega-3: instructions for use

If you still decided to fill the deficit of fatty acids in the body using pharmacy drugs, it is best to seek advice on your doctor and read the instructions for the recommended medium.

The standard way to eat all drugs containing omega-3 (the price of them depends on the quality of the raw materials and starts from the mark of 120 rubles per pack), presupposes two options - treatment and prophylaxis.

Potential advantages of receiving omega-3 at night

Since the preparation of a sufficient amount of omega-3 can be positively influenced by states such as high blood pressure and number of lipids, should I reconsider best time? A short answer - "Maybe yes." It is extremely rich in nutrients compared to other Omega-3 oils on the market.

This is a high quality oil containing more than 70 different fatty acids, vitamins and natural antioxidants, ensures ideal power to restore and the normal functioning of each cell in the body. In addition to the above-mentioned health health problems, there are two more reasons here to take into account when taking Omega-treatment at night.

With the disadvantage of these fatty acids in the body, the drug should be taken 2-3 capsules per day after eating for a month. The recommendation of the doctor may differ from the doses written in the manual, depending on the patient's condition.

In order to prevent prevention, you can take the whole family during the cold season, the drug from Omega-3, for which it is useful for children over 12 years old and adults take 1 capsule per day for three months. For a child of younger, the dose must be prescribed a pediatrician.

Researchers found that arthritis and joint pain are often more intense in the morning. Other studies also show that the adequate omega-3 content in the body is important for good sleep, relaxation and reducing the risk of apnea in a dream. Although there were no special time in these studies when their participants consumed omega-3 additives, we believe that it is likely that the benefits of receiving fish oil at night can help improve sleep than to take oil earlier on the same day.

Until now, the feedback was definitely positive. Not only people feel better sleep and more energy during the day, but also a stronger impact on dry eyes, pain in the joints and the health of the gums. Take the time that works for you, and stick to it.

Contraindications

With caution and supervision, the doctor should take preparations with Omega-3 people with diseases of the kidneys, liver and stomach, as well as in old age.

with allergies on fish oil;
with renal failure and stones in a bile or bladder;
during the active form of tuberculosis;
for diseases of the thyroid gland.

How to use fatty acids?

Of course, the maximum of useful substances and vitamins is contained in fresh products or minimal processing. It should also be treated to products with a high content of omega-3, for which it is useful to follow the following rules:

Basic sources of polyunsaturated fatty acids

When is the best time to receive drugs? A mixture of essential fatty acids reduces test alarm. Sleep apnea and inflammation - getting a good night's sleep with the addition of Omega-3. The level of omega-3 docosagseanic acid membranes is associated with the seriousness of obstructive sleep apnea. Journal of Clinical Medicine Sleep.

Omega-3 fatty acids are essential fats that your body needs for healthy work. They are found in fish, such as salmon, halibut and tuna and vegetable products, such as flaxseed and olive oil. Omega-3 fatty acids are also called polyunsaturated fatty acids and play a key role in the healthy development and development of the brain and nerves. They also help reduce the risk of heart disease and stroke. Omega-3 is also a popular food additive for health and sold in the form of cod liver oil, fish oil and flaxseed; However, to achieve the best results, it should be accepted as much as possible.

Vegetable oils Use in salads, since with frying most of the fatty acids will be destroyed. By the way, it is necessary to store the oil away from the Sun - in bottles of dark glass.
Flax seeds are also better added in raw form in salads or as seasonings in already ready-made dishes.
Fish need to choose raw, and not frozen.
Esieving the kernel of 5-10 walnuts, you will provide yourself with the daiety rate of Omega-3.

Remember that high-quality and healthy foods are able to fully provide us with polyunsaturated fatty acids. With a properly developed diet, no additional preparations will be required.

In addition, it is important to consult a doctor before taking Omega-3 fatty acids and other food additives. Maryland University Medical Center notes that Omega-3 fatty acids help reduce risk chronic diseases, such as heart disease, arteriosclerosis and arthritis, reducing inflammation in the body. These basic acids are in high concentrations in the brain and may be crucial for cognitive tasks, such as memory, solving problems and thinking, as well as functions of behavior and mood.

Omega-3 is one of the substances that are important for the optimal metabolism of a person, but not capable of producing by the body. To maintain health, it is necessary to eat products containing omega-3 fatty acids - first of all, marine fish and oils of some plants.

Fish fat is the most preferred form of omega-3 intake, since it is absorbed 5-10 times better than fatty acids from flaxseed oil, seeds (CHIA) and others (1). To cover the daily rate of Omega-3, you can take both fish oil in capsules, and simply regularly use fish.

The benefits of fish fat for health

Fish fat and Omega-3 fatty acids are struggling with inflammatory processes in the body, speeding up restoration and refreshment of tissues (including skin and muscle). They also reduce the level and reduce blood viscosity, normalizing blood pressure.

In the absence or chronic lack of omega-3, the risk of inflammation is increasing in the diet, the metabolic processes of the body are violated, immunity decreases. This is summarized in increasing the risk of developing cardiovascular diseases and level growth (2).

How to take Omega-3?

It is important to note that the lack of omega-3 is an indication that the diet is incorrect. Reception of fish oil in capsules is not able to translate harm created by improper nutrition consisting mainly of fast carbohydrates and poor vegetables and natural fish.

Eat fish more often. About 30-50% fat salmon, salmon and other sea fish Omega-3 polyunsaturated fatty acids are the fatty fish, the greater the useful substance in it. To cover the need for Omega-3, it is enough to eat 100-150 g of marine fish 2-3 times a week.
Eat vegetable Omega-3. The leaders in the content of plant omega-3 are Chia and Kiwi seed oils - 60-65% of their composition fall on these healthy fatty acids. Linseed oil It consists of omega-3 approximately 55%, hemp - by 20%, walnut oil and rapeseed - by 10%.
Take Omega-3 constantly. To combat inflammatory processes of omega-3, fatty acids are constantly necessary. It is not enough to "feed" their course once a few months, since they cannot accumulate in the body. The best solution will be the normalization of the diet and periodic reception of fish oil in capsules.
Fish fat in capsules is not a medicine. The use of fish fat for metabolism is manifested exclusively when you cover the deficit existing in the body. Regular reception of higher doses of Omega-3 not only does not have a positive effect, but can be dangerous.
Do not chase at low price.Cheap fish oil may contain extremely few active ingredients. It is likely that to cover daily need In Omega-3 you will have to use 3-5 capsules - as a result, it will be more expensive. Trust fish oil in capsules exclusively from well-known brands.

A simple male diet and a description of the ration for burning fat is all about that.

Daily rate of omega-3 and fish fat

For adults, the minimum daily rate of omega-3 consumption is 0.25 g (250 mg). Optimum dose for health - 1 g (1000 mg). The maximum safe figure depends on the sources of omega-3 - not more than 7-8 g per day of fish oil in capsules (3) and unlimited in the form of ordinary food.

Best Fish Fat in Capsules

Choosing the best fish oil in capsules, pay attention to the content of eico-seated (EPA) and docosahexane (DHA) fatty acids, as well as on the recommended dosage. Remember that the daily rate is consumption of approximately 1 g of Omega-3 per day in the form of these EPA and DHA.

In an effort to make the product cheaper, manufacturers often reduce the number of active ingredients. Despite the fact that on the packing of fish fat will be mentioned that it will be necessary to take several capsules at once to cover the daily norm, the buyer will not pay any attention.

Omega-3 is similar to vitamins - they are important for proper metabolism, but are not produced in the body and must come with food. In this case, the lack of omega-3 is one of the indicators of the wrong diet. The reception of fish oil in capsules only partially solves the problem and is not able to improve the diet.

Scientific sources:

Efficiency of Conversion of Alpha-Linolenic Acid to Long Chain N-3 Fatty Acids in Man,
cOM: A Compendium on Supplements, Nutrition, Fitness, and Health - Fish Oil.,
Kris-Etherton PM, Harris WS, Appel LJ; Aha Nutrition Committee. American Heart Association. Omega-3 Fatty Acids and Cardiovascular Disease: New Recommendations from the American Heart Association. (2003)