The balance of polyunsaturated fatty acids omega 3 and omega 6 in the human body is considered an indicator of fat metabolism. The majority of the population consumes them in insufficient quantities or in incorrect proportions, which causes increasing levels of heart and vascular disease. Prevention and treatment of atherosclerosis, coronary heart disease, hypertension, depression, decreased mental capacity and memory require the intake of PUFAs 3 and 6 in the form of supplements or certain foods.
Omega 3-6-9: what is it?
Longevity, vigor and excellent health depend on the constant supply of fatty acids to the body. However, despite everything, there is a lot of criticism regarding fats. It is known that our body is able to synthesize almost all types of saturated, monounsaturated fatty acids, but is not able to synthesize polyunsaturated fatty acids - omega-3 and omega-6. Omega-9 also cannot be produced by our body.
Just something complicated
Fatty acids, depending on their structure, can be saturated or unsaturated. The latter are monounsaturated (omega-9) and polyunsaturated (omega-3 and omega-6). In total, there are more than two hundred fatty acids in the body, but only about twenty are needed, and the most significant are three, which are discussed in the article. The great influence of these substances on the human body was discovered quite by accident in the 70s of the twentieth century, although they themselves were discovered at the beginning of the century.
Anthropologists from Denmark became interested in the reasons for the good health and longevity of the indigenous inhabitants of the coastal regions of Greenland. The study found that the low rate of cardiovascular disorders in Eskimos was associated with the consumption of polyunsaturated fatty acids from sea fish. Anthropological research has only confirmed this.
What is it for
Consuming fresh saltwater fish on a consistent basis can be difficult. It is not available everywhere, and prices in stores can be significantly higher. Therefore, nutritionists came up with the idea of combining all the most healthy fatty acids in one dietary supplement, and in proportions that are qualitatively suitable for the body.
The Omega 3-6-9 set has everything you need. Although some researchers say that taking only omega-3s is enough to prevent cardiovascular problems, it's better to be on the safe side. It is much better to get the whole range of healthy fatty acids “in one bottle.”
Difference between liquid and capsule acids
Today, on pharmacy shelves you can find two types of polyunsaturated fatty acids: liquid and capsule. They differ only in dosage and administration. Let's talk about this in more detail:
- Liquid form. Shake the bottle with the contents slightly. The daily allowance is calculated strictly based on the weight of the recipient. For 50 kg, the dosage is 25 ml per day, divided into 3 times.
- Tablet version (capsules). More convenient to use, you can take it with you to work. Take from 1 to 3 pieces per dose in the morning, afternoon and evening with meals. Be sure to drink a glass of clean water. The number of capsules will directly depend on the acid content in the supplement.
Before taking any drug, be sure to familiarize yourself with the contraindications:
- individual intolerance to the components of the drug;
- consumption of other polycomplexes to avoid excess vitamins;
- urolithiasis disease;
- stones in the biliary tract;
- thyroid dysfunction.
To avoid side effects, before taking it, you must visit your doctor to correctly prescribe the dose and course of treatment.
Benefits and harms of Omega 3-6-9
General indicators
Why exactly is it useful to take omega 3-6-9 acids?
- The cardiovascular system.
- Brain.
- General health.
- While on a diet.
- During intense training.
Choose your complex right now:
However, certain aspects of reception in this particular complex require consideration in more detail.
Advantages and disadvantages
Many of the fat-rich foods we eat are high in omega-6, but low in omega-3 and omega-9. Heavy consumption of fats dramatically increases the ratio of the first to the second and third, often bringing it to an alarming ratio of 30 to 1.
The main danger is that in too large quantities, omega-6 begins to destroy the body instead of benefiting it. Therefore, nutritionists recommend avoiding pork, sunflower oil, and butter. The only way to get the maximum benefit from all fatty acids and at the same time have them in the most balanced dosages is to take the appropriate medications. The healthiest ratio comes from the right vitamins.
Sources Omega 3−6−9
The main source of healthy fatty compounds is considered to be ordinary dishes included in the diet of every person.
Omega-3 content is highest in foods such as:
- sea fish: herring, pink salmon, halibut, mackerel, trout, salmon;
- unrefined vegetable oils;
- nuts: walnuts, almonds;
- domestic eggs;
- flax seeds;
- vegetables: cauliflower, spinach, broccoli, sprouted wheat grains.
Omega 6−9:
- unrefined oils: sunflower, corn, soybean, etc.;
- pumpkin and sunflower seeds (not heat treated);
- Pine nuts;
- lard;
- cod;
- tofu cheese;
- eggs.
Knowing food products that contain fats that are important for the human body, you can easily compensate for their deficiency.
How it works and where to get it from
We have already figured out the benefits and harms; it remains to understand exactly how it all works in our body. At the same time, it doesn’t hurt to find out from which products certain substances can be extracted in order to avoid problems with their deficiency. Please note that in no case should you “prescribe” yourself even seemingly harmless substances. First, go to your doctor, get tested, only after that he will determine what you are missing in this specific period of time.
Omega-3
This acid has a positive effect on the condition of the heart and blood vessels, which allows you to intensify your workouts. It improves the condition of bone tissue and joints, making them more mobile, suppresses depression and increased fatigue.
Symptoms of deficiency
Therefore, if your joints hurt, your skin is so dry that sometimes it even cracks, you need to pay attention to fatty acids.
- Brittle hair and nails.
- Constipation.
- Regular dry mouth.
- Excessive fatigue.
If you often get angry, experience uncontrollable attacks of anger, or cannot cope with stress, you also need to consume more of this vitamin. In case of vitamin deficiencies, lack of concentration, inability or a sharp decrease in mental abilities, you also need to take enriched omega-3 complexes.
What to get from
- Fish (trout, herring, halibut, mackerel, tuna, salmon).
- Fish fat.
- Cod liver.
- Meat.
- Egg yolks.
- Flaxseeds.
- White beans.
- Pumpkin seeds.
- Spinach.
- Chia.
- Vegetable oil (olive, rapeseed, avocado).
- Walnuts.
Omega-6
Omega-6 accelerates metabolism, strengthens the immune system, improves the condition of hair, nails and skin, and accelerates the elimination of toxins.
Symptoms of deficiency
- Frequent colds.
- Brittle hair and nails.
- Sharply “falling off” teeth.
- Slowing down metabolic processes.
- Slagging of the body.
- Jumps in blood cholesterol levels.
- Poor healing of wounds and skin damage, slow regeneration.
What to get from
- Safflower oil.
- Margarine.
- Soy.
- Oat protein and bran.
- Extra virgin olive oil.
- Poultry meat.
- Wheat oil.
- Sesame oil.
- Walnuts.
- Almond.
- Peanut butter.
- Sunflower seeds.
Omega-9
Omega-9 prevents the development of thrombosis and arthrosis, which professional athletes are often prone to. It reduces the amount of sugar in the blood and helps you recover faster after intense strength training. This acid is synthesized directly in our body under the influence of the previous two.
Symptoms of deficiency
- Constant weakness, drowsiness.
- Heart attack.
- Depression.
- Hair loss.
- Dry mucous membranes.
- Disruption of the digestive process.
What to get from
- Walnuts.
- Olive oil.
- Avocado.
- Dairy products.
- Hazelnut.
- Peanut.
- Linseed oil.
- Fish fat.
Application for weight loss
The original idea is to use fats for weight loss. Omega 3-6-9 may be advisable when losing weight. The presence of PUFAs will help you diet effectively, limiting yourself in flour products, sweets, meat and fish. It has a general strengthening effect on the cardiovascular system, Omega-6 accelerates metabolism, promotes longer workouts. A rationally selected diet and physical activity will help you quickly and effectively lose the required weight.
Omega-3 is the most beneficial for weight loss. This PUFA reduces appetite, maintaining a long-lasting feeling of fullness.
Omega 3-6-9 in bodybuilding
Omega 3-6-9 fat is no less useful in such a specific area as bodybuilding. PUFAs have a complex effect on the health of a bodybuilder. Strengthening nerves and blood vessels, improving the cardiovascular system, and increasing overall endurance.
They reduce high blood pressure, which is so important during exercise. Acids have a positive effect on hormonal levels and improve mood. Thus, drugs containing these substances have a positive effect on many strength indicators. They strengthen the body structure, making the process more uniform. In this case, the load time can be significantly extended.
How they affect the body
Linoleic acid controls metabolic processes, stimulates the production of hormones and digestive enzymes, removes waste substances from the cell, and normalizes the functioning of the nervous system.
Arachidonic acid is formed from linoleic acid. It stimulates the production of prostaglandins, thanks to which blood flows faster to the muscles and saturates them with nutrients that are necessary for their growth.
Gamma-linolenic acid is also a derivative of linoleic acid. It helps saturate cells with oxygen, normalizes blood composition, fat metabolism, and accelerates the regeneration of cell membranes. Under its influence, the immune system is strengthened, the functioning of the central nervous system is normalized, and the quality of sperm formation is improved.
How to take Omega 3-6-9
There are a huge number of manufacturers represented on the dietary supplement market. Which is better is difficult to say for sure. The set, which immediately includes all the fatty acids vital for the body, has the same composition and a precisely established ratio of fats, which has the maximum effect. Therefore, in most cases it does not matter which brand of supplement to take. As always in such cases, we recommend using the product of the manufacturer you trust more. For us this is MyProtein: //www.myprotein.ru/sports-nutrition/omega-3-6-9/10529442.html
* Instructions for use of Myprotein Omega 3-6-9 are simple: 1 capsule 1 time per day with meals. The dosage must not be exceeded.
Indications and contraindications
Fats from this group are recommended for use in diseases of the heart, blood vessels, hormonal imbalance, and mental disorders.
Indications for use of Omega-6-FA:
- Intensive training in strength sports.
- Multiple sclerosis.
- Frequent stress.
- Diabetes.
- Inflammation of the joints and surrounding tissues of an autoimmune nature.
- Fibrocystic mastopathy.
- Predisposition to allergies.
- Problems conceiving a child.
- Atherosclerosis (deposition of cholesterol on the walls of blood vessels).
- Inflammation of the prostate gland.
- Alcohol addiction.
- Inflammation of the veins due to blockage by a blood clot.
- High blood pressure.
- Asthma.
- Low concentration of sex hormones.
In addition, Omega-6 PUFAs are indicated for the prevention and complex therapy of malignant tumors.
Essential fats should not be taken unless you are hypersensitive. If the concentration of triglycerides and cholesterol in the blood is increased, then the daily dose should be reduced.
Tips for choosing
I advise you to buy dietary supplements based on Omega-3, since people get sufficient amounts of Omega-6 and 9 from food. A supplement containing all 3 acids is suitable only for those people who are on strict diets and have completely eliminated fats from their diet. But, if you eat normally, then taking such a drug will only increase the imbalance between fatty acids, and this, as you remember, is fraught with health problems.
When choosing a supplement, follow these rules:
- Decide on the release form.
- Pay attention to the lipid ratio.
- Study the composition, since in addition to the LCD, the supplement may contain other beneficial substances.
- Pay attention to the purity level of the product on the label, choose those that do not contain mercury and other harmful substances.
- Buy dietary supplements from trusted brands; the best quality supplements are those produced in Canada or America.
- If you decide to purchase a supplement containing only Omega-3, then pay attention to fish oil.
