In addition to proteins, our body needs to receive polyunsaturated fatty acids (PUFAs) for normal functioning. They strengthen the immune system, reduce the risk of heart disease, improve brain function, relieve depression and even prevent old age. A correctly calculated daily intake of omega-3 is a guarantee of good health, beautiful skin and a strong body.
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The importance of omega-3 balance in the body
Scientists have long noticed that people whose diets are rich in fatty acids are less likely to suffer from cardiovascular diseases. According to statistics, regular intake of omega-3 into the body reduces the risk of heart attack and stroke by 50%. Therefore, PUFAs are especially recommended for patients with vascular problems.
Fats are essential for normal brain function, as well as control of inflammation in blood vessels and blood viscosity. It has also been proven that a lack of essential fatty acids leads to disruption of cholesterol metabolism and the occurrence of atherosclerosis.
A properly selected diet with a sufficient amount of omega-3 (PUFA) reduces the risk of developing sclerotic vascular lesions, cleanses the blood, normalizes blood pressure, and prevents the formation of blood clots.
Omega-3 is used to prevent and treat the following diseases and eliminate the following conditions:
- deficiency or metabolic disorder of fat-soluble vitamins;
- diabetes mellitus (to reduce insulin resistance);
- diseases of the heart and blood vessels;
- neurological pathologies;
- impaired brain activity, memory loss, senile dementia;
- depression, overwork;
- bipolar affective disorder;
- deterioration of skin condition;
- menopause, PMS (in women);
- oncology.
Omega-3 also relieves pain in arthritis, arthrosis, and osteochondrosis. There is an assumption that this compound also restores the balance of acids in the body, improves the quality of life in obese people and prolongs youth.
Attention! Despite the fact that omega-3 is not a drug, it is recommended to consume the nutrient after consultation with a doctor.
Omega-6 supplementation may affect omega-3 requirements
The standard diet in Western culture contains approximately 10 times more omega-6 than omega-3. These omega-6 fatty acids enter the body primarily from refined vegetable oils that are added to processed foods. (, ).
Many experts believe that for optimal health care, this ratio should aim for 2:1 (omega-6: omega-3).
The absorption of omega-6 and omega-3 requires the same enzymes. These enzymes help convert fatty acids into active forms (,).
Thus, your omega-3 needs may depend on your omega-6 intake. If you consume a lot of omega-6s, you may need even more omega-3s.
IMPORTANT: The human body can function optimally if the intake of omega-6 and omega-3 is balanced. The more omega-6 fatty acids you consume, the more omega-3 you may need.
Daily value of omega-3
A simple analysis - the omega index - will help to assess the amount of PUFAs in the blood and the need for additional intake. The test will show a deficiency or excess of EPA and DHA fatty acids and will detect a predisposition to cardiovascular disorders and dyslipidemia. Based on screening, it is not difficult to select the optimal daily intake of omega-3 and adjust the diet.
Attention! Scientists have determined that an omega-3 index below 4% indicates a high risk of cardiovascular pathologies; from 4 to 8% indicates a low danger to the patient and more than 8% indicates no threat.
The daily requirement for essential acids depends on the purpose of intake, the individual characteristics of the patient’s metabolism, his age, and health status. The region of residence of a person, as well as the place of work, also plays a role.
During pregnancy, serious health problems, menopause, sports and childhood, the daily intake of PUFAs changes.
For children
Omega-3 or fatty acids are essential for women during pregnancy. These substances contribute to the full development of the child’s brain, heart muscle, visual organs, and nerves.
It is necessary for an already born baby to receive PUFAs. Polyunsaturated fatty acids are responsible for cognitive functions, as well as:
- vision, motor skills;
- coordination of movements;
- memory;
- attention, intelligence.
PUFAs also increase immunity, help the child cope with stress in kindergarten and school, and strengthen the nervous system.
The World Health Organization (WHO) recommends setting daily Omega-3 intake standards for children depending on age. Portions must be agreed upon with the pediatrician, who will determine the duration of the course and frequency of use.
Table 1 - Daily dose of omega-3 for children and adolescents
| Child's age, years | Requirement for essential acids, g |
| Up to 12 months | 0,5 |
| 1-3 years | 0,7 |
| 4-8 | 0,9 |
| 9-13 | 1-1,2 |
| 14-18 | 1,3-1,6 |
To avoid causing excess fat, you need to know how many calories your child consumes. For children under 14 years of age, the amount of omega-3 during the day should be 0.1% of the total energy volume, for adolescents - from 1.5 to 0.2%.
For men
Omega-3 fatty acids have beneficial effects on men's health. They increase fertility, improve spermatogenesis, regulate testosterone production, and support the reproductive system. They prevent PUFAs and the development of prostatitis and prostate adenoma.
A healthy man from 18 to 60 years old should consume 1-1.6 g of essential acids daily. This amount of nutrients is enough to maintain good health and prevent diseases. For men who want to be overweight, it is advisable to increase the percentage of EPA and DHA to the total amount of fish oil. It is better for them to select appropriate supplements.
Attention! For older men, the daily intake of omega-3 has been increased to 1.5-2 g.
For women
Omega-3 acids are useful for women to take to prevent aging and maintain a healthy skin appearance. The components contained in omega-3 strengthen the collagen framework, as well as:
- promote the production of elastin;
- reduce the manifestation of rosacea;
- normalize water-salt balance, the functioning of the endocrine and nervous systems;
- have a beneficial effect on female fertility;
- promote weight loss;
- moisturize the skin;
- prevent the early appearance of wrinkles, the development of inflammatory processes in the gynecological area, and metabolic disorders that are observed with omega-3 acid deficiency.
Large amounts of the nutrient are recommended for women to take during pregnancy or breastfeeding. Doctors believe that a component such as DHA (docosahexaenoic acid) must be taken not only during gestation, but also 3-4 months before conception to improve fertilization or subsequent pregnancy.
Attention! All official sources recommend that pregnant women add 200 mg of PUFAs to their regular diet. Nursing mothers can consume increased amounts of omega-3 - up to 2-2.5 g per day.
Patients during menopause should pay special attention to fatty acids. With a lack of this nutrient, vitamin D and calcium are poorly absorbed, which leads to the development of osteoporosis. Those who follow low-fat diets are also at risk. Their lipid metabolism is disrupted, estrogen synthesis slows down, and their overall health worsens.
According to WHO, the preventive daily intake of omega-3 for women is 0.8-1.2 g.
For athletes
The daily intake of omega-3 in athletes depends on physical activity. Eicosapentaenoic and docosahexaenoic acids, which are part of PUFAs, accelerate the growth of muscle mass, increase strength and endurance, and therefore are an essential component of the diet of athletes.
Regular exercise increases the body's need for omega-3 to 2.5 g daily. During the drying period, when it is necessary to lose weight but maintain a muscle corset, doctors allow athletes to increase the dose of the substance to 3.5 g per day.
Attention! Increased doses of essential acids are recommended not only for athletes, but also for people whose professional activities involve heavy physical labor.
Omega-3 deficiency
Omega-3 fatty acid complex deficiency occurs when less than 700 mg of PUFA is consumed in the body. A constant lack of nutrients can provoke disruptions in the functioning of systems and cause symptoms:
- dry skin, dandruff, slow hair growth;
- deterioration in performance;
- muscle weakness, joint pain;
- decreased mental abilities;
- frequent colds or viral infections;
- deficiency of tear fluid.
Due to dryness and irritation of the mucous membranes, vision may deteriorate, signs of conjunctivitis, and ulceration of the cornea of the eye may appear.
Attention! The supplement in capsules is not recommended for use by people with diseases of the thyroid gland, urinary tract and gastrointestinal tract. Even with a lack of PUFAs, the drug can cause dizziness, thirst, nausea, vomiting, and loose stools.
Biafishenol with Omega-3: fish oil capsules
Summarizing all that has been said, in order to satisfy the body's need for Omega-3, you should eat fatty fish every three days. And for all those who prefer eating other foods, Omega-3 supplements are the best way. It is better to give preference to trusted companies that have an impeccable reputation in the market, because this means peace of mind for your health and confidence in the contents of each capsule, which will eliminate the risk of deficiency or overdose.
Fish oil Biafishenol from BioPharm is an excellent option. The company has been producing fish oil since 2001, complying with all TR/TS requirements. Today, the Biafishenol line includes 30 drugs containing the Omega-3 that we all need.
Dosage
There are no strict standards regulating the daily portion of omega-3. To navigate the dosage, you need to refer to the recommendations of various official institutions.
Thus, the Ministry of Health advises taking 1.5-3 g of PUFAs per day. The American FDA in its general guidelines for adults (from 2000) indicates the need for preventive consumption of omega-3 2000 mg from dietary supplements and 3000 mg from food. And WHO, in order to prevent cardiovascular pathologies and atherosclerosis, recommends a dose of up to 2-3 g per day.
Thus, most prescriptions boil down to the fact that the minimum portion of fatty acids for adults is considered to be 1, and the maximum is 3 g.
Table 2 - Preventive standards for omega-3
| Age, years | Men, g | Women, g | Pregnant women, g | Nursing, g |
| from 19 to 59 | 1,6 | 1,2 | 1,4-1,6 | 2,5 |
| Over 60 | 2 | 1,5 |
In some cases, increased omega-3 intake standards may be established. Large doses of the substance are usually prescribed to people suffering from various diseases.
Table 3 - Daily therapeutic norms of omega-3 for adults
| Type of pathology | Requirement per day, g |
| Coronary heart disease (CHD) | 2-4 |
| Depression and anxiety | 0,2-2 |
| Atherosclerosis | 3-4 |
| Rheumatoid arthritis | 6-8 |
| Arrhythmia | 5-6 |
It has also been proven that increased doses of omega-3 reduce the risk of colorectal, prostate, and breast cancer. However, the optimal dosage to reduce symptoms of the disease has not been established. It is assumed that it should not exceed 10,000 mg per day.
You should not take omega-3 supplements all the time. An excess of acids can have a bad effect on your well-being . Experts recommend consuming PUFAs three times a year. One course should last 30 days. Athletes can take supplements every 60 days. Course duration – 1 month.
Watch the video for more details on omega-3 dosage for adults and children:
Overdose and its consequences
Violation of omega-3 consumption standards can lead to excess fat in the body. Although reference values >8% are a good sign, they should not be achieved. An overdose of essential acids can cause blood thinning and lead to bleeding during surgery or injury.
Attention! The cause of excess PUFAs is excessive consumption of foods high in omega-3 or uncontrolled supplementation.
Signs of overdose:
- decrease in the number of leukocytes in the blood;
- low-grade body temperature (37-38 °C) for a long time without symptoms of the disease;
- the presence of local inflammation;
- prolonged bleeding, poor wound healing;
- depletion of the body's strength.
A change in diet will help reduce excess acids and eliminate signs of overdose - vegetable oils, fatty fish, and seafood should be excluded from the diet. You should also reduce the amount of foods rich in vitamin D and calcium. Those who take fish oil capsules should stop taking the supplement for a while to restore the balance of acids in the body.
Indications for use
The benefits of polyunsaturated acids are great, but you should use moderation in everything. Experts recommend taking these fats in doses, in certain proportions. The human diet often does not compensate for the Omega deficiency, so it is necessary to look for other sources of these compounds. A good solution is biologically active nutritional supplements (BADS). They contain acids in ratios that are well absorbed by the body. In addition, the supplements are available in a convenient form (capsules), so there is no unpleasant smell or taste of fish when taken.
Before you choose and start taking medications, let’s learn a few simple rules. Let's take a closer look at how to properly take omega-3-6-9.
- Dietary supplements are best taken with food.
- Each capsule should be taken with plenty of water (at least a glass).
- Do not use juice, milk or other drinks (clean water only).
- Follow the recommendations specified in the instructions or the diagram from your doctor. It is unacceptable to exceed the dosage. A smaller amount will have minimal benefit.
- Set a reminder so you don't miss a single appointment.
- Use dietary supplements separately from each other.
- It is best to take the drug in a course: 2 months, then a break and repeat.
The dietary supplement is indicated for both adult women and men, as well as for children. The benefits of Omega 3-6-9 are especially great for older people.
Important! The method of application depends on the percentage of active ingredients.
