The Omega 3 fatty acids have been very popular among athletes recently. The main reason for this is their role in regulating immunity.
The regular intensive sports activities reflect negatively on our immunity and the insufficient intake of omega 3 and omega 6 essential fatty acids is a potentially ticking bomb.
The Omega fatty acids, and, in particular, omega-3, are called essential because the human body cannot synthesize them from other non-essential materials.
The consumption of sources of omega-3 is the modern diet is too little unlike the intake of omega-6 sources. This creates a strong imbalance.
The full deficit of omega-3 fatty acids is impossible, but very low levels in certain groups of people can be observed as the most common of them are vegans, because their fish and animal products consumption are low, and plant sources of omega-3 are not sufficient.
Insufficient levels of omega-3 and especially of DHA are the reason for adverse conditions such as anxiety, aggression, difficulties in memorizing and impaired carbohydrate metabolism
Table of Contents
What Are the Omega-3 Fatty Acids?
The Omega 3 fatty acids are a group of nine polyunsaturated fatty acids. Most important for human nutrition are the following three:
The common feature between the three fatty acids, which makes them a group, is the double carbon bond on position ω-3 (omega-3) in their molecular structure.
What Should We Know About Omega-3 Essential Fatty Acids (EFAs)?
The Omega fatty acids, and, in particular, omega-3, are called essential because the human body cannot synthesize them from other non-essential materials. They play important roles in many biochemical processes.
It has been found that the body synthesizes omega-3 faster (as in a rivalry) if there is a parallel synthesis of omega 6 fatty acids on the place of the synthesis. Otherwise, the body finds it easier to absorb omega-3 EFAs from food.
Perhaps you have already begun to wonder what is the connection between omega 3 and omega 6 EFAs? The common thing in the two groups of fatty acids is their participation as basic components for the chemical synthesis of specific molecules, called eicosanoids.
These molecules have short-term signal features for a number of processes in the body. Thanks to them, our cells interact with each other.
The eicosanoids’ signal network primarily covers the immune and nervous system, as well as the communication between cells in damaged tissues (wounds, infections, etc.).
Different omega 3 EFAs are used for the synthesis of eicosanoids with opposite actions of synthesized omega 6 EFAs eicosanoids. This means that the body must have a balanced amount of both groups of essential fatty acids of at least 1: 1 ratio.
The most common omega-3 EFAs:
What Is the Purpose Of Omega-3 Fatty Acids:
What Are the Possible Side Effects When Taking Omega-3?
There are 2 types of risks from the consumption of omega-3 EFAs:
Please, be aware that Omega 3:
As potent sources of omega-3, specialists recommend fish oil (tuna, salmon, anchovy) and krill oil. Flaxseed oil is a source of low bioactivity. The daily prophylactic dose varies between 600 and 1800 mg EPA + DHA.
The American Association of Heart Health recommends 1,000 mg daily. Athletes and people with health problems can take higher doses of approximately 3000+ mg daily.
It is important to note that the amount of daily dose in milligrams is made by the sum of both fatty acids EPA + DHA, and not by the total quantity of fish oil.
Way of Intake:
The parallel consumption of antioxidants and omega-3 EFAs reduces the effectiveness of additives.
There should be a few hours interval between the two additives. The intake should be with food- breakfast is a good time for that.
In Which Sports and Health Supplements Can We Find Omega-3?
Omega-3 EFAs are most often involved in complex formulas, together with the omega 6 and omega 9 fatty acids.
Complex formulas with vitamins, minerals, amino acids, herbal extracts, and ECN are also a popular product on the market.
In compliance with the FTC guidelines, please assume the following about links and posts on this site:
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition.
Free E-Book: How to Destroy Your Love Handles
My 4 Simple No Bullshit Steps To Follow
What's in this E-Book?