Which fish is the healthiest for the heart and blood vessels, and what effect do omega 3 fatty acids have?

What are omega-3 acids?

We started talking about omega-3 a very long time ago, when scientists noticed the excellent health of Eskimos. They extremely rarely suffered from cardiovascular diseases, their lipid profiles were within normal limits, and the Eskimos had a long life expectancy. It turned out that the secret of their longevity and health lies in nutrition, in eating large amounts of fatty fish. Fatty acids were found in sea fish, which were named eicosapentaenoic and docosahexaenoic: they are omega-3.

Alphalinolenic acid is also a polyunsaturated fatty acid from the omega-3 class; it is found in large quantities in vegetable oils.

Fatty acids are part of cell membranes and are essential for the human body: cells are not able to synthesize them; these compounds must be supplied with food or dietary supplements. Most people have a deficiency of omega-3 acids, which is associated with dietary patterns in certain regions.

PUFAs have many effects: their regular use is an excellent prevention of cardiovascular pathologies, improves vision function, skin and hair condition. Fatty acids have anti-inflammatory, antioxidant, regenerating effects, etc.

Statins and ω-3 fatty acids

Treatment with ω-3 fatty acids (4 g/day) in combination with simvastatin (40 mg/day) for 8 weeks in a randomized, double-blind, placebo-controlled study of 254 patients resulted in a greater reduction in TG levels (29.5 vs 6 .3%) and caused a small but statistically significant increase in HDL levels (2.4 versus 1.2%) compared with the use of statins alone [17].

The use of ω-3 fatty acids in combination with pravastatin and fenofibrate as part of a triple treatment regimen caused a further decrease in TG and homocysteine ​​levels, including in patients with diabetic dyslipidemia. There were no significant interactions of ω-3 fatty acids with other drugs.

In the JELIS (Japan EPA lipid intervention study) study [18], which included more than 18.5 thousand patients with high cardiovascular risk, 100% of the subjects received statins (80% for primary prevention, 20% for secondary prevention). Taking EPA at a dose of 1.8 g/day against the background of standard therapy led to a statistically significant reduction in the number of cardiovascular events (by 19%) compared with placebo. This study was conducted in a Japanese population that initially had a high ω-index, since this country has a historically high culture of consumption of fish and seafood. The use of EPA in combination with low-dose pravastatin, compared with the use of statins alone, reduced the incidence of coronary pathology without affecting the incidence of sudden coronary death. These effects were achieved without significant changes in TC, LDL, or HDL levels and with only a slight decrease in TG levels. Eicosapentaenoic acid may possibly reduce the risk of CVD through mechanisms other than lowering LDL levels. In a subgroup analysis, this combination therapy regimen also reduced the incidence of coronary artery disease in high-risk patients with metabolic syndrome with high TG levels and low HDL levels [19].

Benefits for blood vessels

Omega-3s have gained popularity due to their beneficial effects on blood vessels. For almost all pathologies of the cardiovascular system, it is recommended to take them as part of complex therapy under the supervision of a physician.

For arterial hypertension

A large number of people suffer from high blood pressure. The disease is dangerous due to its complications: with sudden surges in pressure there is a high risk of developing a heart attack and stroke, the vessels of the kidneys, eyes and brain suffer. Lifelong use of antihypertensive medications is recommended for patients with hypertension to minimize these risks.

Cardiologists recommend regularly eating foods containing PUFAs. Studies have shown that they lead to a significant decrease in systolic and diastolic pressure. In some cases, this allows you to reduce the dosage of antihypertensive drugs, reducing the risk of side effects. Naturally, the decision to reduce can only be made by your attending physician!

For atherosclerosis

Omega-3 and clean blood vessels are connected: these acids have a positive effect on the lipid spectrum in patients with atherosclerosis. This disease leads to cardiovascular diseases, often accompanied by thrombosis, strokes and many other severe, disabling complications.

When taking statins (cholesterol-lowering drugs), omega-3 PUFAs are able to regulate the content of low- and high-density lipoproteins. Fatty acids help reduce “bad” cholesterol, which is deposited on the walls of blood vessels - even in capillaries. At the same time, omegas increase “good” cholesterol, which has the exact opposite effect: it cleanses blood vessels of plaque.

For myocardial infarction

During myocardial infarction, a change in the structure of cardiomyocytes is observed, a necrosis zone is formed, and these cells are subsequently switched off from work. Omega-3 acids in some cases can reduce the affected area due to their membrane-stabilizing and antioxidant properties, improving blood flow in the ischemic area.

Therefore, their use is advisable in the event of diastolic dysfunction of the left heart. PUFAs are used in the form of medications, always in combination with the main therapy for myocardial infarction. Only a doctor can calculate the required dosage.

Prevention of cardiovascular diseases

Pathologies of the heart and blood vessels can and should be prevented with the help of fatty acids. Additional intake of these acids in prophylactic dosages leads to a decrease in the magnitude of the pulse wave, which protects the vascular wall from overstretching and strengthens it, improving its elastic properties. This significantly improves the future prognosis and increases the body’s resistance to high blood pressure and its negative effects.

Introduction

Diseases of the cardiovascular system (CVD) are the leading cause of premature death and loss of years of life.
The most common diseases are coronary artery disease, ischemic stroke, and peripheral artery disease [1, 2]. The development of dyslipidemias may be caused by other diseases (secondary dyslipidemias) or a combination of hereditary predisposition and adverse environmental factors. Prevention and treatment of dyslipidemia are considered within the framework of preventing the development of cardiovascular diseases - CVD [3]. In addition to elevated total cholesterol (TC) and low-density lipoprotein (LDL) levels, some other types of dyslipidemia also increase the risk of developing CVD. The most common is a certain combination called the atherogenic lipid triad. This triad includes an increase in very low-density lipoprotein (VLDL) remnants, which is manifested by a moderate increase in triglycerides (TG), an increase in small LDL particles, and a decrease in high-density lipoprotein (HDL) levels. Data from clinical studies aimed at assessing the effectiveness and safety of influencing these factors to reduce the risk of CVD are limited. Therefore, this triad and its individual components should be considered as additional targets for the prevention of CVD diseases.

When prescribing drug therapy, the greatest attention should be paid to reducing the level of TC and LDL, which can be influenced by changing the patient’s lifestyle (reducing excess body weight, increasing the level of regular physical activity, anti-atherosclerotic diet, etc.). Therapy for lipid metabolism disorders is currently based on the degree of risk of a particular patient, identified using special tables [3]. The target LDL level in patients at high and very high risk is 1.8 mmol/L. Today, it is not enough to limit ourselves to achieving target levels only for LDL, it is also necessary to focus on target levels of non-HDL cholesterol, HDL and apo-B levels, especially for individuals with obesity, metabolic syndrome and type 2 diabetes mellitus. Prevention and treatment of dyslipidemia should be considered from the point of view of preventing the development of cardiovascular diseases.

The table shows comparative characteristics of drugs that correct blood lipid levels [4]:

Note. LDL - low-density lipoproteins, HDL - high-density lipoproteins, Apo LP - apolipoproteins, LP(a) - lipoprotein (a). ↑ – increase in level, ↓ – decrease in level, 0 – no effect (the number of crosses indicates the severity of the effect).

As can be seen from the table, statins and bile acid sequestrants have the strongest hypocholesterolemic effect. They are rightfully considered hypocholesterolemic drugs, although they can moderately affect HDL and TG levels. These drugs are prescribed for hypercholesterolemia and moderate hypertriglyceridemia.

Fibrates have a pronounced hypotriglyceridemic effect and a very moderate hypocholesterolemic effect. Therefore, they are prescribed for isolated and combined hypertriglyceridemia. Nicotinic acid combines equal hypocholesterolemic and hypotriglyceridemic activity. The drug quite significantly increases the concentration of HDL and lowers the level of Lp(a), so it is prescribed in cases of mixed hyper- and dyslipidemia. Cholesterol absorption inhibitors moderately reduce LDL levels and are mainly used for combination therapy. Fish oil preparations are used for hypertriglyceridemia and low HDL levels.

Thus, each group of drugs has its own niche in the spectrum of lipid disorders, but absolute importance in practice remains with statins due to the highest prevalence of hypercholesterolemia among the population.

Where to get omega-3 for blood vessels?

It is already clear that omega-3s are important for the body, regardless of the presence of cardiovascular diseases. The problem is exacerbated by the fact that a significant proportion of the world's population has an overconsumption of omega-6 acids. This results in an imbalance of the two groups of fatty acids, which interfere with each other's work.

Omega-6 acids are found in fast food, chips, sugar and other high-carbohydrate foods: these foods now make up the majority of many people's diets. Those who care about their health should maintain a balance of these two types of fatty acids from a very young age.

Omega-3 acids are most found in fatty sea fish, greens (for example, spinach), nuts, tofu, and vegetable oils. The most effective and richest source of polyunsaturated fatty acids is fish oil; plant foods contain less of them.

Biological supplements and preparations with omega can now be purchased at any pharmacy: these acids are most often produced in capsules and in the form of syrup with added vitamins. There are many brands and manufacturers that produce omega-3 for blood vessels.

Among such a large number, it is very difficult to choose a high-quality and natural product that exclusively benefits the cardiovascular system.

When purchasing, it is important to pay attention to the degree of purification of the drug and the amount of omega-3 in this particular supplement. Fish oil is still produced using outdated technologies; along with beneficial fatty acids, harmful and toxic substances that were in the liver of the fish enter the capsule. Therefore, it is also important to look at what tissue the fish oil was removed from: the one obtained from the muscle tissue of fatty fish is considered more useful. It is from it that serious pharmaceutical companies produce drugs.

But numerous studies suggest that the best way to compensate for omega-3 deficiency is through diet. Natural fatty acids are absorbed better. Isolated and purified drugs should be taken in courses, making sure to take breaks.

Before taking omega 3 for blood vessels, you must read the instructions. Better yet, consult your doctor to find out your daily dosage of the drug. If you follow a diet rich in sea fish and vegetable oils, no breaks are needed: fatty acids in their natural form are well absorbed, cleanse blood vessels and do not harm the body.

For the brain and memory

In addition to its cardioprotective effects, fish oil also has incredible benefits for brain structures and memory, as well as overall mental well-being. The benefits of fish oil for the brain are manifested in many factors such as antidepressant and brain-stimulating effects, reduction of aggressiveness, etc.

Beneficial properties of Omega-3

Since 2/3 of the brain consists of fatty substances, polyunsaturated fatty acids are extremely important for it. Experts note that fish oil has the following benefits:

1. Stimulates the development of brain structures. Pregnant women and infants benefit from taking fish oil for proper brain and neurodevelopment.
2. Helps avoid severe depressive conditions. Scientists have proven that people who often have fish in their diet are less likely to suffer from stress and depression. If there is a shortage, alcohol-dependent women or women who have given birth, people with multiple sclerosis, who often endure strong emotional experiences, etc., risk falling into depression. Fish oil activates the brain production of serotonin, which has a beneficial effect on a person’s mental well-being.
3. Reduces aggressiveness. Taking dietary supplements with Omega-3 helps suppress the production of stress hormones, improves mood and reduces aggressive manifestations.
4. Reduces the degree of brain damage. Studies have shown that regular consumption reduces the severity of alcohol-related brain damage. Moreover, fish oil prevents degenerative changes that cause memory loss or dementia, which is extremely important for patients with Alzheimer's pathology.
5. Affects behavioral reactions. For children suffering from neurological disorders, pediatricians recommend giving fish oil, which will help solve the problem of distracted attention, hyperactivity syndrome or excessive impulsiveness, sleep disorders and anxiety.

The use of fish oil for multiple sclerosis deserves special attention. Taking capsules slows down the progression of sclerosis and reduces the risk of exacerbations of the pathology. Additional use helps reduce disorders caused by multiple sclerosis, especially when the pathological process is mild.

Drugs

Omega-3 preparations are quite common among patients, since polyunsaturated acids have a beneficial effect on many areas of the body. Supplements are usually produced in capsules or as a liquid solution.

On iHerb you can purchase the TOP 3 supplements with Omega-3 for the brain, which, according to customer reviews, have the most pronounced effect:

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There are also other drugs on sale in pharmacies, such as Omega 3 Coenzyme Q10 and Ginkgo biloba, Omega Intelligence for schoolchildren, Omega-3 Polaris, etc. You should not select polyunsaturated acid preparations on your own; it is better to leave this to doctors who are more experienced in this question and will be able to choose the preferred supplement and its dosage.

Instructions for use

Polyunsaturated acids for the brain are prescribed to strengthen memory and improve intelligence, increase concentration or calm the nervous system, intellectual acuity, etc. Typically, Omega-3 capsules are recommended to be taken in 1-2 pieces. together with food, then PUFAs will be absorbed best. You can take the capsules with water or milk drinks. You should not use coffee or tea to wash it down, otherwise the bioavailability of Omega-3 may decrease. Doses for prophylactic use are usually standard and range from 250 to 500 mg/day.

For therapeutic purposes, Omega-3 is prescribed in slightly different dosages:

1. Taking 0.2-2.2 g/day Omega-3 reduces anxiety and depression. If mental disorders occur, then supplementation with more EPA than DHA is recommended.
2. For pregnant and lactating women, it is recommended to take an additional 200 mg of DHA.
3. Infants or young children are recommended to take 50-100 mg/day or as prescribed by the doctor.

This video talks about the benefits of polyunsaturated acid compounds for the body:

Contraindications and side effects

Despite all the advantages of using omega for blood vessels, in some cases their use can be harmful. They should not be taken if:

• exogenous hypertriglyceridemia;
• exacerbation of chronic cholecystitis and pancreatitis;
• individual intolerance to individual components of the drug;
• cholelithiasis;
• severe liver pathologies with the development of liver failure.

Omega for the heart and blood vessels should be taken with caution while taking anticoagulants and other blood thinners, as they can potentiate each other’s effects.

Under the mandatory supervision of a doctor, patients under 18 and over 70 years of age should take PUFAs due to the lack of research on safety at this age. In the first days of taking fatty acids, a laxative effect may be observed. Pregnant and lactating women are prescribed medications under the supervision of an obstetrician-gynecologist.

Dietary supplements with omega-3

Omega-3 unsaturated fatty acids are not available in pure form. Most drugs are purified fish oil or a combination with vitamins.

Associated substances have a positive effect on the absorption of omega-3 acids, their processing by the body, or have an effect similar to the main components. Dietary supplements do not belong to drugs, but can be used as an addition to standard therapy. Omega-3-containing products are available in the form of gelatin capsules. The frequency of administration depends on the dosage of the specific drug. For optimal absorption of the active ingredients by the body, capsules are taken during or after meals with water.

Dietary supplements and medications with Omega-3

Representatives of this group are:

1. Doppelhertz-Active Omega-3,
2. Doppelhertz-Active Omega-3 Clean vessels.
3. Vitrum Cardio Omega-3 is a vitamin complex that is a medicine.

Omega-3 acids are useful compounds, the intake of which will improve health and help in the fight against many diseases (such as cerebral atherosclerosis). Treatment and prevention are carried out after mandatory preliminary consultation with the attending physician.

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Worldwide, about 50% of the total mortality rate is due to cardiovascular diseases (CVD), thus ranking first among all causes of death. According to the statistical yearbook of the World Health Organization, the situation in the Russian Federation is assessed as unfavorable: more than 1 million people die annually from CVDs, which is significantly higher than the average in Europe, Japan, Australia and the United States. In addition, since the 60–70s of the 20th century in developed European countries, overall cardiovascular mortality (CVM) has been gradually decreasing due to a targeted, prepared and controlled program for the prevention and treatment of atherosclerosis and its complications. After all, the main causes of CVS are coronary heart disease (CHD) - 51% and cerebrovascular accidents - 27%, the development of which is mainly due to atherosclerotic damage to the coronary and cerebral arteries. All these depressing data indicate the need to improve the system of primary and secondary prevention and treatment of atherosclerosis in our country.

Price for omega for vessels in Moscow and Russia

We have a separate article dedicated to how to choose the right omega-3 supplement: Rating of fish oil and Omega-3 which is best to buy.

The cost of fish oil preparations in Moscow starts at literally 90 rubles for 100 capsules. However, you should check the dosage before purchasing. Otherwise, you will have to take almost 10 of these small capsules per day.

The most important factors of choice are the concentration of the essential fatty acids EPA and DHA, as well as the degree of purification of the raw materials. These indicators are due to the raw materials and the thoroughness of cleaning. Fish caught in polluted areas of the sea turns out to be enriched with salts of heavy metals, which is not at all indicated in the case of problems with the cardiovascular system. Fish oil made from farmed fish will be pure but low in the essential Ω-3 acids.

In terms of breadth of choice, an excellent option is the online store iHerb.com. It has a special section with fish oils for specialized purposes: Omega-3 and fish oil for blood vessels and heart. Purchases from this store are delivered to Moscow and the Russian Federation in about 5-10 days.

While in the section, use the filters on the left to select the dosage you need, and then sort the offers by popularity or number of ratings. Happy shopping!

A special coupon has already been added to this link, giving a discount of 5 to 10 percent on your purchases: HWP498

Contraindications

Fortunately, Omega-3 has no contraindications. The exception will be spoiled fish or vegetable products:

• best before date;
• bitter taste;
• cloudy appearance, sediment.

Special attention should be paid to fish oil, flaxseed oil and vegetable oil. Improper storage leads to the fact that the product turns from useful to harmful. To prevent this from happening, you must adhere to certain storage rules:

• bottles should be dark;
• Avoid direct sunlight, store in a dark place;
• observe the temperature regime, no more than 18 degrees Celsius;
• do not allow organic matter to enter (do not drink from the bottle);
• Immediately seal tightly.

If these rules are not followed, the product oxidizes and toxic substances appear in it, which poison the body at the cellular level. Most often this concerns linseed oil, the sale of which is prohibited in many countries.

Attention! Fish oil is perceived by children more as a punishment process than a healing process. You should replace it with fortified “balls”, which are offered by the pharmacy chain. They contain a carefully selected vitamin and mineral composition that promotes greater absorption of Omega-3. Children drink them with pleasure because of their pleasant color and shape.

Used sources

1. https://www.ncbi.nlm.nih.gov/pubmed/27692558
2. https://www.nutraingredients-usa.com/Article/2012/03/29/Omega-3s-may-improve-health-of-blood-vessels-Meta-analysis
3. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614
4. https://cyberleninka.ru/article/n/blagopriyatnye-effekty-omega-3-zhirnyh-kislot-pri-serdechno-sosudistyh-zabolevaniyah
5. https://www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2018/september/the-truth-about-fish-oil-and-heart-health
6. https://cyberleninka.ru/article/n/vliyanie-omega-3-polinenasyschennyh-zhirnyh-kislot-na-funktsionalnye-svoystva-sosudov-u-bolnyh-s-arterialnoy-gipertenziey
7. https://www.umj.com.ua/article/39321/vliyanie-omega-3-polinenasyshhennyx-zhirnyx-kislot-na-funkcionalnye-svojstva-sosudov-u-bolnyx-arterialnoj-gipertenziej
8. https://cyberleninka.ru/article/n/vliyanie-omega-3-polinenasyschennyh-zhirnyh-kislot-na-pokazateli-diastolicheskoy-funktsii-levogo-zheludochka-u-patsientov-s-ostrym

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About the author:

Natalya Aleksandrovna Lukina Pediatrician,

Tyumen State Medical University

Latest articles by the author: • Which Omega-3s are best to buy • Omega-3 for women • Omega-3 for men • Omega-3 for weight loss • What is lecithin and why does the woman’s body need it • Hyaluronic acid in tablets

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• Omega-3: benefits and harms
• Omega 3, 6, 7 and 9 - what's the difference?
• Which is better: Omega-3 or fish oil
• Which Omega-3s are best to buy?
• Omega-3 for women
• Omega-3 for children
• Omega-3 for pregnant women
• Omega-3 for men
• Omega-3 and men's health
• Omega-3 for immunity
• Omega-3 for weight loss
• Omega-3 sports nutrition
• Plant-Based Omega-3s for Vegans
• Omega-3 for hair
• Omega-3 for dogs
• Omega-3 for cats
• Omega-3 for eyes
• Fish oil and Omega-3 for joints
• Omega-3 to lower cholesterol
• Fish oil and omega-3 for the brain
• Omega-3 for oncology
• Fish oil and Omega-3 for the heart
• Fish oil and omega-3 for blood vessels
• Fish oil for face
• How to take Omega-3 for adults
• Benefits of Omega-3 for the body
• Krill oil
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How to take, dosage

As mentioned above, the body itself does not produce PLFA. They should be in the daily diet as food or specialized supplements. This can be pills, capsules or r/w in liquid form, which was given to our great-grandmothers.

Norm in the table

When preparing, you should use only gentle methods:

• steamed;
• boil in water;
• simmer in the oven;
• in its raw form.

It is allowed into the diet in canned form, since often the maximum amount of PMF can be obtained from products prepared in this particular way. We are mainly talking about cod liver.

When purchasing pharmaceutical products, you should read the instructions for the drugs. The concentration of Omega-3 is different everywhere. For example, a drug with the same name offers one capsule per day. While transparent fish oil balls should be consumed in large quantities.

We should not forget about the gifts of nature itself, especially for children, who cannot always be forced to eat fish. One dessert spoon of flaxseed or rapeseed oil at night will provide a sufficient amount of PUFAs. During the day you should also eat nuts (8-10 pieces) or a couple of sandwiches with caviar.

Fish oil does not improve brain function in healthy people

Eating more omega-3 fatty acids from fish is significantly correlated with improved brain function. However, these studies assessed the effects of fish consumption rather than fish oil supplementation.

Most higher quality controlled studies agree that adding fish oil to the diet does not appear to improve brain function in healthy people who do not have memory problems.

Likewise, multiple studies of older adults have shown that taking fish oil supplements does not improve measures of brain function in people who do not have memory problems.

Which type of fish is more beneficial?

According to scientists of the All-Russian Society of Cardiology (VNOK), ANY fish food , including fatty seafood, has a beneficial effect on the human body. Although this is a controversial issue: marine representatives have more fat, but also more nutritional content than freshwater inhabitants.

Let's look at the most common options:

1. Salmon family. It is known that the salmon family is considered the most abundant source of omega-3. Well-known species are trout, salmon, pink salmon, chum salmon and sockeye salmon, which can be bought at the grocery market and in shopping centers. The listed range has a different price range, therefore, everyone can find something according to the size of their wallet to enrich themselves with the necessary proteins and fats, microelements, vitamins and fish oil.
2. Halibut is a family of flounder. First of all, it is a good source of easily digestible protein, polyunsaturated fatty acids, and minerals. The price is two times lower than salmon.
3. Cod is a member of the cod family. It is common knowledge that cod is the lowest calorie option of the variety on the grocery market; at the same time, it is from it that fish oil is extracted, since its meat is rated for maximum usefulness. .
4. Herring is a popular type on the Russian food market due to its nutritional properties and low price. It has been proven that fried or baked herring has a particularly beneficial effect on the functioning of the gastrointestinal tract (there is a specific unpleasant smell), but it is better to neglect salted or smoked herring, since salt is not a preventive measure for CVD.
5. Mackerel is a favorite of many due to its good nutritional qualities and moderate cost.
6. Tuna - used as an ingredient in rolls, sushi, wok noodles. The delicate taste is compared to veal.
7. Capelin is a small fish from the smelt family. It has been proven that capelin has beneficial health properties and has a delicate and juicy taste when cooked correctly.

You can find out more about the sources of various fatty acids in the picture below:

Below we will familiarize ourselves with other facts about the positive effects of seafood on the human body.

See also:

TOP 10 nuts necessary for heart health.

Benefits and harms

For the body to function properly, it is important to consume at least 0.65 grams of omega per day. If the lipid level per day is below the critical minimum, “fat” deficiency develops.

Factors that provoke a lack of essential triglycerides in the body:

• prolonged fasting;
• unbalanced diet, including vegetarianism and raw food diet;
• adherence to strict mono-diets;
• digestive tract dysfunction.

Symptoms of omega-3 deficiency:

• constant thirst;
• dry skin;
• brittle nails;
• hair loss;
• dandruff;
• prolonged depression, apathy;
• allergic skin rashes;
• bowel dysfunction, constipation;
• pain in joints, muscles, tendons;
• slow healing of wounds, abrasions, scratches;
• increased blood pressure;
• deterioration of memory, attention;
• fatigue, weakness, loss of performance;
• mental retardation (in infants and preschoolers);
• decreased immunity, frequent colds.

Remember, a lack of omega-3 in the body threatens psychoneurological pathologies, autoimmune diseases, cardiovascular dysfunction, and hormonal disorders.

However, despite the fact that an overdose of polyunsaturated lipids is extremely rare, uncontrolled intake of fats can be harmful to health.

Signs of excess PUFAs:

• prolonged diarrhea;
• low blood pressure;
• digestive tract dysfunction;
• decreased blood clotting, and as a result, hemorrhages in the joints (hemarthrosis), internal and external bleeding.

Contraindications to taking substances:

• hypercalcemia;
• individual intolerance;
• hyperfunction of the thyroid gland;
• tuberculosis (in active phase).

In addition, it is important to discuss the possibility of taking essential fats together with oral anticoagulants or fibrates with your family doctor.

Omega-3 dosages and regimens

The average daily dose of omega-3 is considered to be the following:

• from 1000 to 1200 mg per day for adults and children over 12 years of age
• for women planning pregnancy up to 1500 mg per day
• children from 3 years old from 250 mg per day

If omega-3 deficiency is detected, the following dosage regimens are recommended:

Release form

On pharmacy shelves you can find omega-3 preparations in different forms. For very young children, these are syrups and drops; for middle-aged children, these can be chewable gelatin capsules or tablets, or candies. For children over 12 years of age and adults, gelatin capsules are produced for oral administration.

Flora and ALC

Fish rich in Omega-3 contains only two types of acids: DHA and EPA. The source of alpha-linolenic acid is plant products. You can also eat seeds, but the percentage of Omega-3 in them is many times lower. A specific comparison can be made using the example of flax, where the concentration of ALA in the oil is 55%. For seeds, the same value is 18.1%.

Another source that lowers cholesterol in the body with the help of Omega-3 are nuts. The percentage of ALA in them:

• gray walnut – 8.7;
• walnut – 6.3;
• pecan – 0.6;
• hazelnuts – 0.1.

When choosing vegetable oil as a means of preventing atherosclerosis and high cholesterol, you need to pay attention to the method of preparing the product. Preference should be given to cold pressing, since high-temperature processing processes reduce the content of active elements.

Daily requirement of the body

Daily requirement for polyunsaturated fatty acids for different categories of people, depending on health status:

1. For a healthy person, it is enough to take 250–500 mg (2–3 times/week);
2. Persons suffering from coronary heart disease or who have had a heart attack – 1000 mg/day;
3. Patients with high cholesterol levels – 2 – 4 g/day.

These data were derived by the American organization (AHA), which studies cardiac pathologies.

Another organization, called the American Food and Drug Administration, recommends using separate natural and synthesized sources of PUFAs. You should only get 2 g/day from dietary supplements. of the required 3 g.

The Russian Ministry of Health, in turn, advises citizens to consume no more than 1 g of Omega-3 unsaturated acids. The daily need for these useful elements in children is slightly higher. During the period of active growth, it is desirable to increase the intake of PUFAs into the child’s body to 1% of the total amount of lipids in the menu.