Omega 3 consists of fatty acids found in the structure of the cell membrane surrounding our cells but cannot be produced in the body. If these oils are not present in our body to a certain extent, cell membrane permeability is impaired and the vitamins, minerals, proteins, and even oxygen we need cannot enter the cell at sufficient levels. Therefore, we should be very careful about omega 3 intake for our heart, brain, musculoskeletal system, eye, skin, and mental health.
1. Can I supplement my omega 3 needs by consuming fish or herbal sources?
Fish oil high in cold sea fish such as salmon, sardines, tuna, and mackerel, but we cannot be sure that we get safe omega 3 due to heavy metal pollution in the sea. You can consume walnuts, flax seeds, and green leafy vegetables as a supplement, but it is not possible to supplement the amount of fish oil required for your body from herbal sources.
2. What should be considered when taking omega 3 supplements?
Omega 3-containing products must be tested for concentration, purity, free of heavy metals and chemical waste, and must be documented with an IFOS certificate. IFOS quality assurance is an international assurance. This proves that the fish oil is pure and does not contain any chemical harmful substances. Also, the active ingredient percentage of fish oil obtained by the cold press method is higher, products produced by this method should be preferred. It consists of fish oil EPA and DHA fatty acids.
If you want to make the right Omega 3 choice, EPA to protect your cardiovascular, muscular, and skeletal system health and regulate cholesterol and triglyceride levels; You should choose products with a high DHA ratio to protect brain health, strengthen memory, increase attention and concentration and eye health. It is also important that the fish oil you take is absorbed at the maximum level after it enters your body. The absorption and bioavailability of the forms produced in triglyceride structure are higher. Experts recommend taking fish oil while consuming other foods, not alone and on an empty stomach.
3. Does Omega 3 gain weight?
No, on the contrary, the use of omega 3 contributes positively to insulin resistance. As a result of researches, it has been found that fish oil reduces appetite signals in the brain. As a result, it is known to delay hunger by creating a feeling of satiety. Fish oil, which is generally known to help weight gain, is actually suitable for use in diet lists. We can gain weight only when we get more energy than we spend. However, fish oil does not provide more calorie support to the person than necessary. Therefore, our belief that fish oil gains weight is not true.
4. Is Omega 3 usage paused in summer?
No, it is important that fish oils (omega 3) are not withdrawn or interrupted seasonally and used throughout the year, including summer.
5. Can omega 3 be used during pregnancy?
Yes, DHA taken during pregnancy is very important for the health of both mother and baby. It reduces the risk of preterm birth, benefits the retina and brain development of the baby, and protects from puerperal syndrome.
6. What is the daily amount of omega 3 to be taken?
A healthy person can take 500-1000 mg. This amount can be increased to 2 or 3 times in heart diseases and to lower triglycerides.
7. Are there any situations where omega 3 should not be used?
If you are using blood thinners and before the surgery, your doctor may stop or adjust your dose of omega 3s. It is also important to be careful when consuming fish oil. Excessive consumption may cause side effects such as diarrhea, itching, and dizziness. If fish oil is to be taken as a support, it should be under the control of the physician.