How to Choose an Omega 3 Supplement

Опубликовал Admin
8-10-2016, 16:40
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Omega 3 refers to a class of fatty acids that are vital to human health. They are considered essential because the body does not synthesize them; they must be obtained through the diet. They are polyunsaturated fats and considered “good fat” because they do not have the many negative health consequences that saturated fatty acids have. There are many benefits to consuming a diet rich in omega 3 fatty acids. They are extremely important to normal development and brain function. Omega 3 fatty acids are found in fish, nuts and a few plants. The Western diet tends to be very low in foods containing omega 3 fatty acids, which make supplementation a good option for those looking to increase omega 3 consumption.

Determine the Source of Omega 3

  1. Take a supplement containing ALA if you are vegetarian. ALA comes from vegetable oils, seeds, nuts and legumes. ALA is converted to EPA and DHA once ingested, but it is converted at a very low rate, ranging from 0.2% to 8% on average with a conversion rate up to 21% for women. However, ALA that is not converted to EPA and DHA is still used by the body and has positive benefits, such as the prevention of inflammation and reduced risk of heart disease. ALA can benefit everyone, not just vegetarians.
  2. Take an omega 3 supplement derived from algae if you do not want EPA and DHA derived from fish. EPA and DHA occur naturally in algae and it would be considered vegan- and vegetarian-friendly.
  3. Take a fish oil supplement. Fish oil contains high amounts of EPA and DHA. It comes in oil or pill form.
  4. Take a supplement high in EPA for anti-inflammatory benefits. EPA works with DHA, but tends to help with inflammation in the body more than DHA or ALA.
  5. Take a supplement high in DHA for improved cognitive function. High DHA intake has been associated with a decrease in depression and improved bipolar disorder. The effects take a few weeks to be noticed. DHA therapy is gaining popularity as a natural treatment for depression. It has also been linked to improve memory and learning.
  6. Take an omega 3 supplement containing DHA, EPA and/or ALA if you are pregnant. Omega 3 fatty acids are vital to the development of your child’s brain.

Know the Amount to Take

  1. If you are breastfeeding or pregnant, aim for 400 mg a day of DHA and 100 mg a day of EPA. This will help ensure your baby gets enough omega 3 fatty acids. Babies need omega 3 fatty acids for development ranging from healthy brain development to nervous system development. Of the fat in the brain, DHA accounts for approximately 40%. It also may help prevent early labor and delivery.
  2. If you are giving the supplement to a child between the ages of 2 and 10, aim for 50 mg per day of EPA and 100 mg per day of DHA. There are nutritional studies that show a link between increasing omega 3 fatty acids and improved learning and behavior in children.
  3. If you are giving the supplement to a child between the ages of 11 and 18, aim for 100 mg per day of EPA and 200 mg per day of DHA. Nutritional studies have shown an increase in consumption of omega 3 fatty acids helps alleviate mood swings and mood disorders in pre-teens and teens.
  4. If you are a women, take between 500 and 1000 mg a day of DHA and between 250 and 500 mg a day of EPA. DHA and EPA have been shown to reduce risk of breast cancer and help alleviate bipolar disorder symptoms.
  5. If you are a man, take between 100 and 500 mg a day of DHA and between 360 and 800 mg a day of EPA. EPA has been shown to be effective in reducing the risk of heart disease.
  6. If you are treating a condition, discuss the amount of omega 3 with your doctor. Higher amounts of omega 3 fatty acids can be taken to help treat conditions such as heart disease or high cholesterol.

Choose the Best Supplement

  1. Choose the best form for the supplement. They will all deliver the omega 3 fatty acids so form is a matter of preference. The oil tends to be more “fishy” and the powders often contain other vitamins or minerals. Depending on the dose, capsules can be large, but most are enteric coated. Enteric coated means the capsule will not dissolve until it reaches the intestine. This helps alleviate upset stomach or having a “fishy” taste in your mouth.
  2. Be wary of other ingredients. Some supplements will have more than just omega 3 fatty acids. They may also have vitamins, minerals, herbs or other nutrients. Always check the label to make sure you know exactly what is in the supplement to avoid taking anything you are unsure of.
  3. Check for purity testing. The FDA regulates supplements, but not as strictly as drugs. It is important to check the supplement to ensure you can trust taking it. You want to avoid anything that might be high in mercury or other environmental contaminants. Most companies will put information on purity testing on their label. If you don’t find any information on this, you should consider another supplement.

Tips

  • Studies have shown the brain is high in omega 3 fatty acids and omega 3 is important to cognitive function and memory. Studies have also shown a link between omega 3 consumption and decreased inflammation in the body, decreased risk of heart disease and improvement in bipolar disorder.
  • Consumerlab.com is a website that contains product information on many supplements. If you are willing to spend some money to join the site, you can search different Omega 3 supplements to ensure the product in the bottle matches what the label states.

Warnings

  • If you are using Omega 3 supplements to treat a condition or you have a condition that supplementation may interfere with, discuss this with a doctor before you begin taking an Omega 3 supplement.
  • Do not supplement with omega 3 fatty acids if you have a bleeding disorder without consulting a doctor first. Omega 3 fatty acids can thin the blood.
  • Omega 3 supplementation may interact with certain medications and/or supplements. If you are currently taking supplements and/or medications, talk to a pharmacist about possible interactions with an Omega 3 supplement.
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