Omega 3 benefits: which and when to take according to the situation

We know that omega 3 is mainly found in oily fish. However, there are people who don’t like fish very much or who follow a vegetarian diet. Therefore, it is important to know what sources of omega 3 exist, both in food and in supplements, and to know which is the best omega 3 to optimize our health. In today’s blog we talk about the omega 3 benefits, their properties and in which foods we find them, and when to take them as a food supplement.

Omega 3

Omega 3 fatty acids are essential polyunsaturated lipid molecules. This means that the human body cannot synthesize them and, therefore, they must be ingested through diet or supplementation.

Its chemical structure is characterized by having multiple double bonds in its carbon chain. This gives high molecular flexibility and a unique ability to integrate into cell membranes, modulating their physicochemical and functional properties.

In general terms, Omega 3 fatty acids have the capacity to:

• modulate inflammation
• Protect the cardiovascular system
• improve eyesight
• necessary for immunity
• Good brain function

We know that taking care of cardiovascular health and the immune system are key actions to maintain a full and active life. In a world where stress and daily challenges can negatively affect our well-being, it’s good to have allies like the Omega 3’s. Omegas Not only do they support vital functions, but they are also linked to improved quality of life and longevity.

The main Omega 3 fatty acids

Among the main Omega 3 fatty acids we find:

• ALA (alpha-linolenic acid), an essential fatty acid with 18 carbons and 3 double bonds. It is a precursor in the biosynthesis of long-chain fatty acids such as EPA and DHA, although its conversion in the body is limited. ALA plays a crucial role in cardiovascular protection, thanks to its ability to modulate inflammation and reduce plasma lipid levels. In addition, it acts as an indirect antioxidant, promoting cell homeostasis and maintaining the integrity of cell membranes.
• EPA (eicosapentaenoic acid) which contains 20 carbons and 5 double bonds, which allows it to be a key precursor in the biosynthesis of resolvins and protectins, compounds that resolve inflammatory processes and promote homeostasis in damaged tissues. In addition, EPA modulates inflammatory signaling cascades by inhibiting the synthesis of pro-inflammatory eicosanoids derived from arachidonic acid. Therefore, the omega 3 fatty acid EPA is one of the greatestnatural anti-inflammatories out there.
• DHA (docosahexaenoic acid), which with 22 carbons and 6 double bonds stands out for its ability to increase the fluidity of neuronal membranes, optimizing synaptic transmission. It is also involved in the formation of neural circuits during early development and contributes to synaptic regeneration in later stages of life.

Omega 3 Benefits

Physicochemical properties that explain omega-3 benefits

As we have mentioned before, Omega 3’s are a heterogeneous group of fatty acids with a double bond between the third and fourth carbon atoms from the methyl end. The presence of multiple double bonds gives them unique chemical properties, such as their ability to interact with membrane lipids.

These interactions facilitate the reorganization of lipid microdomains in membranes, which directly influences the function of receptors, ion channels, and associated enzymes. DOI: 10.1016/j.plefa.2013.03.010

In addition, their spatial configuration (cis) and their chain length allow them to be incorporated into phospholipids of cell membranes, favoring their flexibility. Not only is this crucial for neural and cardiovascular function, but it also boosts immune signaling by improving the interaction between immune cells and their mediators.

Natural anti-inflammatories

These fatty acids, mainly EPA and DHA , work in synergy, acting as natural anti-inflammatories, lipid metabolism improvers and protectors of cell structures against oxidative stress. Their function extends to maintaining the elasticity of cell membranes, reducing platelet aggregation and regulating the immune response, which positions them as essential elements for comprehensive health.

Effects on the immune system and natural anti-inflammatory

Omega 3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a crucial role in regulating the immune response. They help improve cell communication and optimize the immune system’s response to pathogens. In addition, Omega 3 influences the production of eicosanoids, molecules that can have both pro-inflammatory and anti-inflammatory effects, depending on their origin. 10.1172/JCI117056.

We must remember that our body in certain situations such as infections, at first, releases the immune response and wisely executes an inflammatory process beneficial to our defense. Then you have to resolve the process and control the inflammatory process that has been triggered.

Therefore, it is necessary to have different fatty acids that come from the diet such as Arachidonic (AA) which is a precursor of inflammatory prostaglandins and Eicosapentaenoic (EPA) which is a precursor of anti-inflammatory prostaglandins for a correct balance.

Omega 3 for the heart

Scientific evidence supports that an adequate intake of Omega 3 is associated with multiple cardiovascular benefits. These essential fatty acids can lower blood triglyceride levels, lower blood pressure and improve endothelial function, and lower cholesterol naturally, contributing to better arterial health.

In addition, Omega 3s possess antiarrhythmic properties, which can reduce the risk of serious cardiac arrhythmias. However, it is important to note that Omega 3 supplementation should be considered with caution, as some recent studies suggest that in certain populations it could increase the risk of atrial fibrillation. https://doi.org/10.1016/0005-2760(84)90063-8

Why are many patients who have cardiovascular problems not allowed to take omega 3?

But again a curious contradiction arises, have you ever wondered why many patients who have cardiovascular problems are not allowed to take omega 3?

Well, because they are surely taking anticoagulant medications and adding the anticoagulant effect of omega 3 can mean as if they were overdosing, in these cases one of the symptoms is bleeding gums.

In the same way, it is obvious to think that if this patient had done good by eating well, if he had abused foods that are a source of omega 6 such as Arachidonic and had consumed more fish in addition to practicing a healthy lifestyle, he would probably not have to be medicating.

Mental health

Omega-3s, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are critical for proper brain function. They contribute to the formation of neuronal cell membranes, improving communication between brain cells. Omega-3s have been shown to reduce symptoms of depression and anxiety, supporting emotional regulation. In addition, its regular consumption is associated with a lower risk of cognitive disorders and neurodegenerative diseases, such as Alzheimer’s.

Visual health

DHA is also a key component of the retina, the part of the eye responsible for vision. By contributing to the integrity of cell membranes in the retina, omega-3s help maintain clear vision. Some studies suggest that adequate omega-3 intake may reduce the risk of age-related macular degeneration (AMD), a leading cause of vision loss in older people. In addition, omega-3 has anti-inflammatory properties that can benefit the eyes, helping to prevent or reduce symptoms of conditions such as dry eye.

Other omega-3 benefits

Omega-3s have also been found to be important for:

• Fetal and Childhood Development: These are critical during pregnancy, as they support the development of the fetus’s brain and eyes, and also have a positive impact on cognitive development and overall health in children.
• Improved skin health: They can help keep your skin hydrated and reduce your risk of skin conditions such as acne or psoriasis.

The imbalance in our current diet

Due to our current diet, we consume a higher amount of omega-6 fatty acids (such as AA) compared to omega-3s (such as EPA). This causes many people to experience inflammatory processes such as psoriasis, joint inflammation, obesity and other pathologies related to silent inflammation. This inflammation, which often goes unnoticed for years, can suddenly begin to manifest, triggering unexpected symptoms that surprise us, as if everything had been fine up to that point.

For example, omega 6, such as arachidonic acid (AA), comes from saturated fats present in foods such as red meat, chicken, turkey, organ meats, sausages, eggs and dairy products. They are also found in fish and seafood, although, unlike these other foods, fish and shellfish also contain omega 3.

As for omega-3s, EPA, which has anti-inflammatory properties, is mainly found in fish, while plant-based ALA (alpha-linolenic acid) is found in foods such as walnuts, flaxseeds, and chia. Although the body can convert ALA into EPA, this process is limited and inefficient, so in general, the need to supplement with omega 3 to ensure adequate intake is more common.

To reduce the risk of inflammation, it is essential to maintain a balance between omega-6 and omega-3 consumption. However, this balance between omega 3, 6 and 9, even omega 7, can be confusing for many people.

Do we always have to supplement with Omega’s?

I’m going to give an example, in our diet, aren’t we used to eating with olive oil? Well, do you find it logical that you need to take an olive oil supplement (omega 9) in capsules or pearls? Doesn’t it make sense?

On the other hand, in addition to the aforementioned Arachidonic acid (omega 6), it is clear that all those people who eat meat, eggs and dairy products will not have a deficit, but rather excess and possible risk of inflammation.

Another omega 6 fatty acid is gamma linolenic acid (GLA). It’s a Omega beneficial for women, but it is not omega 3 but omega 6. GLA is usually at low levels in people who have premenstrual syndrome (PMS) and other inflammatory conditions, hormonal conditions, and skin eczema. So, unless you have problems of this type, supplementation will not make sense.

Other omega 6 come from seeds such as sunflower seed, which is also present in our diet. Due to the high price of olive oil, many people have substituted sunflower oil for it. This has also happened in many restaurants we go to. We are not really aware that they are using it.

So, in conclusion, it is very necessary to supplement with Omega 3 since unless you consume fish at least 4 times a week, you will need to supplement. And this does not mean that it is necessary to supplement with a supplement that has all the omegas, the Omega 3 6 9.

Which omega 3 to take and which is the best

If we apply the reasoning argued above, you will surely have come to the conclusion that, except for these cases of co-medication with anticoagulants, it is obvious that most people will need to take omega 3 supplements as a complement to their diet. But which ones should you take?

If the concern is the brain and eyesight, I mainly advise DHA. If what we want is to resolve an inflammatory process, EPA is the most appropriate. But, if what we want is to take an omega 3 supplement that is as balanced as possible, the ideal is a balance with EPA and DHA. In this case EPA should be about twice as high as DHA. For example, in 1 gram of omega-3 containing about 650-700 mg of EPA, you should have 300-350 mg of DHA.

Another issue that I advise you to check when you buy a product check the label very well. First you should look at the fish oil content and then the proportion of omega 3 it contains. Thus, the best omega 3 supplement will be the one with the highest proportion of omega 3, that is, compared to the same amount of fish oil, the one that contains the most omega 3. It should at least be higher than 70%.

I give you an example the Active Omega 3 MorEpa from Salengei, although the recommended dose is 2 pearls a day if we do the calculation with 1 pearl it contains 1200 mg of fish oil of which 1020 is omega 3, that is, it contains 85% of omega 3 and 100% of omega 3 contains 71% and DHA 24%.

Another aspect to take into account, the IFOS seal

Other important aspects to take into account are the quality of the fish oil and that it has been analyzed for the residue of heavy metals and level of oxidation. Many laboratories test their products and ask for what is called the IFOS seal.

IFOS is the acronym for International Fish Oil Standards. It is an independent certification that evaluates the quality and purity of fish oils. It is widely recognized in the supplement industry as a reliable quality standard.

The analysis of the omega 3 used in Salengei’s omega 3 shows that they meet the quality standards of IFOS. Each batch of oil used is analyzed and the results are reviewed and meet the highest quality standards.

What is the best omega 3 based on my needs

If you’ve already decided which type of omega-3 (EPA, DHA, or blend) to take, and you also need to improve your cardiovascular health, immunity, cholesterol, brain, or eyesight, you may need to supplement with certain vitamins and minerals.

Some of the recommended options include vitamin D (immunity, bones, inflammation), vitamin E (cardiovascular health), vitamins C, D, K, A, zinc and selenium (immunity, antioxidant, bones), and supplements for cholesterol (red yeast rice, policosanol) or homocysteine (vitamins B6, B12, and folic acid). You might also consider a B vitamin complex to improve energy and nervous system.

So you are going to have to buy on the one hand an omega 3 supplement and on the other hand vitamins or minerals. That is detrimental to your economy because, the more supplements you buy, the more expensive it will be, and the higher the monthly cost.

Well, a solution to make the cost/quality/benefit of the omega 3 and vitamins you need the best is to look for Omega 3 supplements that contain all or most of the ingredients that you need to take additionally.

Salengei offers innovative omega-3 products

That is why Salengei offers innovative and differentiating products from others on the market and it is because it offers omega 3 in which it mixes active ingredients for every need:

For example, it offers:

• Active Omega 3 MorEPA: balance omega 3 EPA and DHA with vitamin E (mixture of tocopherols) and Vitamin D.

• Active Omega 3 Cardisterol: balance of EPA and DHA, red yeast rice, policosanol and methylated B vitamins to improve homocysteine which is another marker of cardiovascular risk.
• Active Omega 3 Stress control and Active Omega 3 B complex: Omega 3 DHA alone and all B vitamins.
• Active Omega 3 DHA: It only contains DHA, for those who do not need anything else.

Conclusion

Omega 3 fatty acids are essential for maintaining overall health, as they contribute to cardiovascular protection, brain function, immunity and the reduction of inflammation. These acids, particularly EPA and DHA, are found primarily in oily fish and some plant foods, but due to the conversion limitations of ALA (alpha-linolenic acid), many people need to supplement to get the full benefits of Omega 3.

It is important to maintain a proper balance between Omega 6 and Omega 3 in the diet to avoid chronic silent inflammations that can trigger various pathologies.

As for supplementation, it is recommended to opt for products with a high concentration of Omega 3 and, depending on the specific needs of each person, consider combinations with other nutrients such as vitamins D, E, or B.

Finally, it is important to choose quality supplements that have been evaluated for purity standards is crucial to ensure the efficacy and safety of the product.