Omega-3 in every form is an extremely important element when it comes to health. It is essentially required to provide the body with protein and other nutrients. It is the type of nutrient that is not produced by our body but is required, nonetheless. Omega-3 can be acquired by our body through foods and supplements. Since today’s world is very fast-paced and instant, people are more inclined toward shortcuts.
OMEGA-3 SUPPLEMENTS
Omega-3 contains two types of acids namely, EPA and DHA. We can have these two types of acids and omega-3 in general, through foods. Fish is the primary source of these acids. However, it is difficult for everyone to consume it daily. Especially vegetarians, vegans, and people allergic to fish. Hence, the best possible way to consume omega-3 is through supplements.
There are two kinds of main supplements. First is the algal oil, especially useful for vegetarians, made from marine algae. The second type is very popular, fish oil. They are made from small fishes like tuna and mackerel, and are also rich in EPA and DHA. Both of these are mainly available in the form of capsules.
HEALTH BENEFITS
Omega-3 has several health benefits. Its main role is fighting inflammation inside the body. Along with this, it also boosts brain health by fighting anxiety and depression, eliminates the risk of heart disorders, and promotes eye health. It also helps in maintaining healthy skin and hair. Its supplements are useful during periods to reduce menstrual cramps.
DAILY DOSAGE OF OMEGA-3
It is important to know how much quantity of omega-3 is essential for your body. If the quantity you consume is less than the ideal quantity, you may lack the essential nutrients. Whereas if you consume more than the required quantity, it may harm your health. Most health organizations after a detailed study, have suggested the dosage amount. Consuming the quantity of 250g to 500g every day of EPA and DHA gives maximum benefits.
ADULTS
As mentioned earlier, both men and women should intake 250g to 500g of EPA and DHA. However, the quantity for ALA may differ. For ALA, a quantity of 1600g for males, and 1100g for females is suggested. Males require more quantity of ALA because they have a greater muscle mass compared to females. They also have more calorific needs.
CHILDREN AND PREGNANT WOMEN
For children, there is no specific quantity of omega-3 mentioned. They should focus on eating more fish and nuts which can help them to boost their health overall. As for pregnant women, the amount of intake should be doubled. They should have at least 300g of EPA and DHA, and at least 1400g of ALA. This is to support the women as well as the baby’s development.
TIPS TO NOTE BEFORE TAKING SUPPLEMENTS
- Dose is not the only thing that matters when it comes to taking omega-3 supplements. The quality of it matters as well. Ensure that the supplement brand has third-party certification and is a trusted one. Reputed brands like HealthWise and Foodvez are much safer and more secure compared to the other available brands in the market.
- Other than that it is also mandatory to check the freshness of the supplements. Once it starts getting rancid, the omega-3 content in it starts reducing. It may negatively impact your cholesterol levels. Certain peroxide levels determine the freshness of your supplement. The lower the level is, the fresher the supplement is.
- Next comes its concentration. Most manufacturers remove the nutrient factors from the supplement through concentration. It is unsafe as the more omega-3 is processed, the lesser benefits we get from it. Befor4e buying any supplement, make sure that it has more fatty acids apart from DHA and EPA.
- Another crucial step is to check its effectiveness/durability. Once you start taking the supplements, it is confirmed that you will experience the results. However, it can take up some time depending on how effective the product is. We recommend you wait for at least 4 months before checking your improved omega-3 levels. Keep in mind that consuming an increased dose of 0omega-3 is not the ideal solution to increase your omega-3 levels.
DEFICIENCY SYMPTOMS
Not getting enough omega-3 can also be harmful. It can lead to a deficiency of omega-3. So if you are measuring your daily dose a little too much, here are a few symptoms you should look out for.
- Poor attention span, restlessness
- irritability, mood swings, and mood-related changes
- changes in nails (become brittle), hair (increased hair fall), and skin (dry and rough)
- frequent urination and dehydration
- pain in joints and stiffness
- dry eyes and excessive ear wax
BOTTOM LINE
Omega-3 is one of the most common and beneficial independent nutrition today. It can be consumed through foods and other supplements. It is necessary to take the right amount of quantity for better and lasting results. You can find an array of products at foodvez.com. So start your health regime without regrets.