Omega 3 capsules: The miracle cure for your health?

Omega 3 fatty acids have become increasingly well-known in recent years. They are essential nutrients that our body needs to function properly, but which it cannot produce itself. Omega 3 fatty acids are best known for their positive effects on the heart and brain. Although they are contained in various foods, and some foods are even enriched with omega 3, not everyone can absorb sufficient amounts of the fatty acids through their diet.

For this reason, omega 3 capsules have become a popular dietary supplement in recent years. But what exactly is behind this supposed miracle cure for health? In this article, we will provide an in-depth insight into the topic of omega 3 and its effects on our health.

What is contained in omega 3 capsules?

Omega 3 capsules are dietary supplements that provide a rich source of omega 3 fatty acids. Omega 3 concentrate is usually obtained from fish oil, krill oil, algae oil or flaxseed oil. The capsules contain the two most important types of omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been shown to offer numerous health benefits. Compared to fish, capsules with high-quality fish oil have the advantage that the omega-3 fatty acids contained in fish oil are tested and freed from harmful substances [3].

More about the omega-3 fatty acids DHA and EPA: EPA is known for its anti-inflammatory properties, while DHA plays an important role in supporting brain function [1]. Some Omega 3 capsules contain both EPA and DHA, while others specialise in one of these two fatty acids. The precursor of EPA and DHA is alpha-linolenic acid (ALA).

The fatty acid is also available in combination with the antioxidant vitamin E, which can protect the unsaturated fatty acids in omega 3 capsules from harmful oxidation and prevent it. In this case, you also benefit from the vitamin E it contains, which can protect cells in the body from oxidative stress and damage caused by free radicals [6].

Further information on vitamin E and other important vitamins can be found here: https://vita-world24.de/en/blog/Vitamins-for-beautiful-skin

What are the health benefits of omega 3 fatty acids?

Omega 3 can provide health benefits and influence functions in the body. These include supporting normal heart function and normal brain function [1,7].

Here is an overview of the most important effects of an optimal omega-3 supply for the body [1,3]:

Anti-inflammatory processes
Normal blood flow properties
Normal blood clotting
Normalising blood pressure
Positive influence on triglyceride metabolism

In addition, omega 3 fatty acids could also provide support for depressive disorders [3,8]. Some studies have shown positive effects on mood with the additional administration of omega 3, but more research is needed.

Which foods contain omega 3?

Omega 3 fatty acids are found in a range of foods. The best natural sources of omega 3 include [1]:

Oily fish such as salmon, mackerel and herring
Flaxseed
Walnuts
Chia seeds
Algae

If you want to increase your omega 3 intake through your diet, you should include these foods in your diet. If this is not possible, you can take omega 3 products such as omega 3 capsules.

Who should consider omega 3?

Omega 3 capsules are particularly suitable for people who cannot adequately cover their omega 3 fatty acid requirements through their diet. This is particularly the case for people who eat little fish or follow a vegetarian or vegan diet. Omega 3 supplements are available either with fish oil or as a vegan version with algae oil or flaxseed oil.

Apropos vegan: Another important substance for our body is vitamin B12 - here you can find out more about the essential vitamin and why vegans in particular need to make sure they have an adequate supply: https://vita-world24.de/en/blog/Getting-all-the-vitamin-B12-you-need-in-a-vegan-diet

The following aspects ensure an increased need for the fatty acid omega 3 [3]:

Pregnancy
Lactation
Growth
Low fish consumption
Inflammatory and chronic degenerative diseases

People to whom these situations or diseases apply are advised to take omega 3.

What is the correct dosage of omega 3?

The recommended dosage of omega 3 can vary depending on individual requirements. It is advisable to discuss your intake with a doctor or nutritionist to determine the correct dosage for your specific situation. The daily requirement of EPA and DHA varies depending on the source and recommendations. The recommended minimum daily intake of DHA is 250 mg to reap the health benefits. This amount of docosahexanoic acid can contribute to the maintenance of normal brain function and vision.

For DHA and EPA, a minimum of 250 mg to 3000 mg per day is recommended to contribute to normal heart function, blood pressure and blood triglycerol levels.

Some recommendations mention higher doses, such as 8 g EPA/DHA per week for women and 10 g EPA/DHA per week for men, which corresponds to about 1140 mg and 1430 mg per day respectively. For therapeutic purposes, doses of around 3.5 g per day are recommended [3]. Please only take such doses in consultation with a doctor.

What are the effects of an omega 3 deficiency?

A deficiency of essential fatty acids can lead to dry, flaky skin and even cause dermatitis [1]. The following diseases increase the risk of a deficiency [3]:

Allergies
Alzheimer's disease
Multiple sclerosis
Psoriasis (psoriasis)
Rheumatoid arthritis
Macular degeneration (chronic retinal disease with vision loss)
ADHD

If omega-3 fatty acids are present in insufficient quantities, DHA levels in blood plasma and tissue decrease. However, there are no known thresholds for DHA or EPA concentrations below which certain functions, such as vision, nervous system or immune system, are negatively affected.

Can omega 3 capsules help with heart disease?

Omega-3 fatty acids play an essential role in the cardiovascular system and have been shown to have positive effects on maintaining normal heart function. Large clinical studies show that they can significantly reduce overall mortality and cardiovascular mortality, which can lead to a 40-60% risk reduction for cardiovascular disease [3].

In addition, omega-3 fatty acids have blood pressure lowering effects, protect against hypertension and have a positive effect on vascular health. They also play an important role in connection with metabolic syndrome and are used to reduce the risk of secondary diseases in type 2 diabetes [3].

The impetus for research into the nutritional components in fish was the fact that, despite living to over 60 years of age, deaths due to ischaemic heart disease in the Inuit in Greenland only account for 3.5% of all deaths. This has led to increased interest in the dietary components in fish or fish oil, particularly omega-3 fatty acids, and their potential role in the prevention of cardiovascular disease [4].

What role does omega 3 play in brain health?

Omega 3 appears to influence brain health. Scientists have found that a deficiency in omega-3 fatty acids over the course of a mouse's life results in impaired brain function [4].

In particular, those areas of the brain associated with mental disorders such as depression show abnormalities [5]: Mice whose diet was low in omega-3 fatty acids showed increased anxiety and decreased activity, similar to people suffering from depression. These findings emphasise the importance of omega-3 fatty acids for mental health.

Memory problems could also indicate a zinc deficiency. Find out more here: https://vita-world24.de/en/blog/Zinc-deficiency-important-facts-for-your-health

When to be cautious with omega 3?

Although omega 3 is generally safe and well tolerated, there are some situations in which supplements containing the fatty acid should be avoided or taken with caution. For example, people taking blood-thinning medication should be careful, as omega 3 itself has a blood-thinning effect and can increase bleeding time [1].

People with fish or seafood allergies should also be careful when choosing a supplement and pay close attention to the ingredients, as omega 3 is also obtained from fish oil or krill oil, among other sources. Algae oil capsules are a good alternative to fish oil in this case, as well as for vegetarians and vegans.

People who suffer from other health problems or who are taking special medication, such as blood thinners, for example. blood thinners, should consult a doctor before taking supplements such as Omega 3 to rule out possible interactions and contraindications.

Are there any side effects or risks when taking them?

Although Omega 3 capsules are well tolerated, some people may experience mild side effects. There have been reports of heartburn, nausea, an unpleasant taste in the mouth, headaches, gastrointestinal complaints and diarrhoea [1]. It is advisable to adhere to the recommended dosage and consult a doctor if you have any concerns.

The Federal Institute for Drugs and Medical Devices (BfArM) draws attention to an increased risk of atrial fibrillation in patients with established cardiovascular disease or cardiovascular risk factors and a high dosage of the active ingredient [2,9]. Please consult your doctor before taking these supplements.

What about pregnancy?

Taking omega 3 capsules may be beneficial during pregnancy, as omega 3 fatty acids can contribute to normal development of the baby's brain and eyes [1]. However, it is advisable to always consult your doctor first before taking supplements during pregnancy or breastfeeding to ensure that it is safe for both mother and child. The doctor can determine the correct dosage and the benefits for the pregnant woman's individual situation.

All in all, ensuring a diet rich in omega-3 fatty acids is beneficial to well-being and health - omega-3 capsules made from omega-3 algae oil or omega-3 fish oil capsules can be a valuable addition to a healthy diet and lifestyle.

Sources:
[1] https://ods.od.nih. gov/factsheets/Omega3FattyAcids-HealthProfessional/
[2] https://www.bfr.bund.de/cm/343/praeparate-mit-omega-3-fettsaeuren-koennen-bei-herzpatienten-das-risiko-fuer-vorhofflimmern-erhoehen.pdf
[3] https://www.aerzteverlagshaus.at/wp-content/uploads/2020/08/9783990522165_LE.pdf
[4] https://www.rosenfluh.ch/media/ernaehrungsmedizin/2009/05/Omega_3_Fettsaeuren_und_Hypertonie.pdf
[5] https://www. pharmazeutische-zeitung.de/ausgabe-092011/omega-3-fettsaeuren-fuer-hirnfunktion/
[6] https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
[7] https://n.neurology.org/content/99/23/e2572
[8] https://www.nccih.nih.gov/health/providers/digest/depression-and-complementary-health-approaches
[9] https://academic.oup.com/eurjpc/article/29/Supplement_1/zwac056.186/6583906

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