Omega 3

In this article we have tried as usual to make the subject as clear and accessible as possible, we hope that this will help you understand the subject and guide you in your possible needs.

What is Omega 3?

Omega-3 fatty acids (FA3) are essential nutrients for human health. They play a crucial role in many physiological functions, including the development and function of the brain, heart and eyes.

Sufficient intakes of omega 3 are therefore essential for women of childbearing age, pregnant women, breastfeeding women and children.

They are equally important at any age to maintain these functions.

What are the different types of omega-3?

There are three main types of AG3:

• Eicosapentaenoic acid (EPA): This fatty acid is found in fatty fish, such as salmon, tuna and sardines.
• Docosahexaenoic acid (DHA): This fatty acid is found in fatty fish and fresh algae.
• Alpha-linolenic acid (ALA): This fatty acid is found in plants, such as flaxseeds, chia seeds, and walnuts.

What are the natural sources of omega-3?

The main sources of Omega 3 are:

• Oily fish: Salmon, tuna, sardines , mackerel , herring, trout .
• Fresh algae (we said fresh): Spirulina, chlorella.
• First cold pressed vegetable oils: Linseed oil, chia oil, walnut oil. Or better the Omega 3 Oil Cocktail-Emile Noël
• Nuts and seeds: Walnuts (Walnuts), flax seeds , chia seeds .

Instead, favor small fish which are richer in Omega-3 and are of better quality.

And the benefits of omega-3 then?

Now seeing what interests us is the many health benefits, including:

Improved cardiovascular health : Omega-3s may reduce the risk of heart attack, stroke and high blood pressure.

Reduced inflammation : Omega-3s can help reduce chronic inflammation, which is associated with many chronic diseases.

Improved mental health : Omega-3s may help improve mood and reduce the risk of depression and anxiety.

Improved cognitive function : Omega-3s may help improve memory and learning.

Protection and prevention against chronic diseases : AG3 may help protect against cancer, diabetes and Alzheimer's disease.

To date, Anses recognizes the following benefits:

A decrease in blood pressure in people with high blood pressure.

A decrease in the amount of triglycerides in the blood, a type of lipid which, in excess, contributes to the development of heart disease.

In people with pre-existing cardiovascular pathologies, a reduction in cardiovascular morbidity and mortality.

What are the recommended intakes of omega-3?

Recommended intakes of omega-3 vary according to age, gender and health status. In general, adults should consume at least 250 to 500 mg of EPA and DHA per day.

What are the signs of omega-3 deficiency?

Symptoms of AG3 deficiency may include:

• Fatigue
• Dry skin
• Dry eyes
• Memory problems
• Mood swings
• Depression

Omega-3 supplementation

If you are not getting enough omega-3 through your diet, you may want to consider taking dietary supplements. It is important to choose a quality omega-3 supplement and follow the dosage instructions.

How to choose the right omega-3 food supplement

Choose a quality omega-3 food supplement, it is essential to maximize its benefits and minimize the risks. Here are some key points to consider:

1. EPA and DHA content:

• Choose supplements rich in EPA and DHA, the most bioavailable forms of omega-3.
• Aim for a minimum of 500 mg of EPA and DHA per day, or more depending on your specific needs.
• Make sure the EPA and DHA content is clearly stated on the label.

2. Origin of oils:

• Opt for sustainably sourced, high-quality oils.
• Choose wild fatty fish caught in the open sea, such as salmon, sardines or anchovies.
• Avoid oils from farmed fish or polluted sources.

3. Pharmaceutical form:

• Capsules are the most common and practical form but also those which will best preserve them. This is the best solution in our opinion!
• Olive or krill oil capsules can be an alternative for people sensitive to fishy tastes. Nowadays, most food supplements are deodorized (without the taste) to avoid any discomfort.
• Check the size of the capsules and the presence of artificial flavors.

4. Quality and certification:

• Choose supplements certified by independent organizations, such as Ecocert or Friend of the Sea.
• Make sure the manufacturer follows good manufacturing practices (GMP).
• Favor transparent brands that indicate the origin and composition of their products.

• Ask your doctor or a naturopath for advice to choose the supplement best suited to your needs.

Discover all our Omega 3 products available!

Thank you for reading us, I hope it has been useful to you.

sources:

Carrie et al., 2000a, Takeuchi et al., 2003, Fedorova and Salem, 2006

• Serhan et al., 2004 / Bazan, 2007
• Connor et al., 2007
• KALMIJN S et al. Dietary intake of fatty acids and fish in relation to cognitive performance at middle age. Neurology. 2004 ; 62:275-280
• Clandinin et al., 1980; Martinez and Mougan, 1998
• De Lorgeril, M., et al., Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation., 1999. 99: p. 779-785

Omega 3 fatty acids | Anses - National Agency for Food, Environmental and Occupational Health Safety

Dyerberg and Bang study, 1975 AmJ Clin Nutr. 1975 Sep;28(9):958-66