Omega 3 fatty acids are well known for their myriad benefits for health. Every day, millions of people around the world take omega 3 supplements to maintain health and protect them from the risk of heart disease. But, how much omega 3 needed daily? Recommended for children, kids, adults, and pregnancy.
What is Omega 3?
Omega 3 fatty acids are a type of fatty acids that are important and needed by the body for metabolism. Unfortunately, these fatty acids are not produced by the body so we need to get them from food. Besides omega 3 fatty acids, in addition, there are omega 6 fatty acids and omega 9 fatty acids.
Useful for what Omega 3?
Omega 3 is an essential fatty acid or polyunsaturated fatty acid that is able be useful in controlling the body so that it is free from dizziness, nausea to cholesterol. On the other hand, omega 3 is also very useful for brain health that can maintain the development of functions and nerves.
Want to control the body to be free from dizziness, nausea to the cholesterol you simply meet the intake of Omega 3 Benefits For Kidneys and For Sex which is now one of the popular solutions.
Know the Types of Omega 3
Based on their benefits, omega 3 fatty acids can be distinguished into three types, namely:
EPA (eicosapentaenoic acid)
EPA is an eicosanoid chemical compound that plays a role in maintaining the immune system, preventing inflammation, and relieving symptoms of depression.
DHA (docosahexaenoic acid)
DHA is one of the chief elements that play a part in encouraging the growth and development of the mind and nervous system.
ALA (alpha linolenic acid)
ALA is the easiest type of omega 3 fatty acids. This compound can be reshaped into EPA or DHA, but the body’s ability to form EPA and DHA from ALA is very small.
How much omega 3 needed daily? Recommended for children, kids, adults, and pregnancy
Each person’s omega 3 needs vary depending on age and gender. Here are the needs of omega 3 according to age:
- Infants and children: 500-900 mg per day
- Adult male: 1600 mg per day
- Adult women: 1100 mg per day
It should be noted, the need for omega 3 in women can change according to the conditions. When pregnant, a woman’s omega 3 needs to increase to 1400 mg per day. While when breastfeeding, the omega 3 needs of women to be 1300 mg per day.
Can Omega 3 gain weight?
In The Journal of Nutritional Biochemistry, omega 3 can reduce the risk of excess weight gain, so obesity can be avoided. However, claims that the benefits of omega 3 can lose weight, still need further research.
When is the right time to take omega 3 supplements?
In addition to calcium, omega 3 is also recommended to be taken at night at bedtime. The thing you need to know is to avoid taking omega 3 with other medications.
What foods contain high omega 3?
To meet the needs of omega 3, you can consume a variety of foods rich in omega 3. The following types of foods source omega 3 and it’s content per 100 grams of servings:
- Pufferfish: 2500-2600 mg
- Salmon: 2200 mg
- Tuna: 1200-1500 mg
- Anchovies: 2100 mg
- Sardines: 1400 mg
- Oyster: 600 mg
- Walnuts: 8000 mg
- Soybeans: 1400 mg
Benefits of consuming omega 3
Not a little research proves, people who often consume omega 3, avoid depression. Besides, the benefits of omega 3 this one can relieve symptoms of depression such as sadness to lethargy. The benefits of omega 3 can be felt by consuming omega 3 EPA.
Improve eye health
This type of omega 3 DHA is needed by the eyes, especially the retina. When the eye does not get the intake omega 3 DHA, then eye disease can arise.
Research proves, consuming omega 3 DHA can lower the risk of macular degeneration (a disease that can cause blindness).
Smartening the fetal brain
Consuming omega 3 during pregnancy is believed to improve the child’s brain intelligence, and socializing ability, lowering the risk of developmental delays, to avoid potential autism spectrum disorders to cerebral palsy.
Lower the risk of heart disease
Decades ago, researchers found that people who like to eat fish, are less likely to have heart disease. Since then, the benefits of omega 3 are known in lowering the risk of diseases such as stroke or heart attack.
The benefits of omega 3 can also lower triglycerides, high blood pressure, prevent plaque from hoarding in blood vessels, and be able to increase levels of good cholesterol (HDL).
Even so, more research is needed to prove the benefits of omega 3 in lowering the risk of stroke or heart attack.
Relieving symptoms of attention deficit hyperactivity disorder (ADHD)
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by hyperactivity or impulsive conditions. Some research shows that children with ADHD are deficient in omega 3.
Not only that but taking omega 3 can also relieve the symptoms of ADHD. Recently, there was research confirming that fish oil supplements could be used to relieve ADHD conditions.
According to a scientific journal published in the British Journal of Clinical Pharmacology, omega 3, DHA and EPA can reduce inflammation in the body. However, the study was conducted on test animals, not humans. That is why the benefits of omega 3 still need to be researched further.
Preventing autoimmune diseases
Autoimmune diseases cause the body’s immune system to attack healthy cells. Many autoimmune diseases such as type 1 diabetes to multiple sclerosis can appear.
Research shows, taking omega 3 early can prevent the arrival of autoimmune diseases, such as lupus, rheumatoid arthritis, to psoriasis.
Relieves mental disorders
Research proves, the lack of omega 3 is often found in people with psychiatric disorders.
Research explains the benefits of omega 3 can relieve symptoms of mood swings and recurrence in people with schizophrenia and bipolar.
Improve joint and bone health
Osteoporosis and arthritis are two diseases that affect the body’s skeletal system. Some research proves, the benefits of omega 3 can increase bone strength by increasing calcium levels in it. Omega 3 can also relieve joint pain.
Overcoming menstrual pain
Did you know that omega 3 can overcome pain during menstruation? In a proven study, women who consume omega 3 more often experience a decrease in pain during menstruation.
Side effects of consuming omega 3
Everything excessive is not good, therefore there is a recommended rule of drinking omega-3s. Broadly speaking, you will not experience adverse side effects if you do not consume more than 3000-5000 milligrams of omega-3 per day.
Consumption of omega-3 does have a myriad of benefits for health. However, excessive consumption of omega-3s can cause excessive bleeding or dilute blood in certain people.
Therefore, the consumption of omega-3 is strongly discouraged for people who will undergo surgery. If you are going to undergo surgery, it is best to stop taking omega-3s a week or two before the surgery.
Besides, excessive consumption of omega-3 supplements, especially in the form of fish oil, can cause vitamin A poisoning.
Always follow the omega-3 drinking rules listed on the supplement product you purchased or consult a doctor about the appropriate dosage for you.
The best brand of omega 3 supplements
Product name: Nordic Naturals Ultimate Omega
Price: $ 38.53
Contents: 60 softgel, 90 softgel, 120 softgel, 180 softgel, and 210 softgel
DHA Content: 450 mg
EPA content: 650 mg
Raw material: Anchovy &sardine
Antioxidant content: d-alpha-tocopherol
Won over ten awards for a best omega-3 supplement
It is not without reason that doctors around the world recommend this omega-3 supplement to be consumed daily. This product is made from sardines and anchovies containing a total of omega-3 as much as 1,280 mg.
Ultimate Omega earned over ten awards, making it the number one omega-3 supplement in America. For those of you who like to exercise, this supplement will support heart health and accelerate the recovery of muscles and joints.
Product Name: Dr. Tobias Omega 3 Fish Oil
Price: $ 48.33
Contents: 90 softgels
DHA Content: 600 mg
EPA content: 800 mg
Manufacturing process: Molecular distillation
Raw materials: Herring, anchovy, sardine, salmon, &mackerel
Antioxidant content: Vitamin E
Purified with very minimal temperature to maximize its benefits
This supplement is processed by a low-temperature molecular distillation method to achieve the highest purification. This supplement presents 600 mg of DHA and 800 mg of EPA. A total of more than enough for optimal heart, joint, and mental health.
Another advantage is an enteric coating that helps maximum absorption. As a result, there will be no fishy aftertaste or belching after taking this supplement. For those of you who want to consume omega-3 without a fishy taste, please try this product.
Product name: Sports Research Krill Oil
Price: $ 48.33
Contents: 60 softgel and 120 softgel
DHA content: 60 mg
EPA content: 136 mg
Raw material: Krill
Antioxidant content: Astaxanthin
With krill oil raw materials for better absorption
This supplement contains krill oil Superba 2™ which has been certified five-star IKOS (International Krill Oil Standards Program). Each grain of the supplement contains 1,000 mg of krill oil, 400 mg of phospholipids, and 500 mcg of the antioxidant super astaxanthin.
Well, the natural phospholipids present in this supplement make it more easily absorbed by the body. Besides, phospholipids also help repair damage to the body’s cells. For those of you who want to feel the maximum benefits of omega-3, please try this omega-3 supplement from krill oil.