Omega 3 PNFA composition. Muscle gain

Omega-3 is a group of unsaturated fatty acids that are not reproduced in the body, and when they are lacking, various biochemical and physiological disorders occur.

Omega-3s include α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), all of which are polyunsaturated.

History: Basic information about omega-3 fatty acids

Omega-3 fatty acids: food sources

Although omega-3 fatty acids have been known as essential ingredients for normal growth since the 1930s, it has only been in the last few years that their full health benefits have been realized. Recently, new technologies have brought to light ethyl esterified omega-3 fatty acids such as E-EPA and combinations of E-EPA and E-DHA. They have gained attention for being highly refined and more effective than traditional Omega-3s. They are available in Europe as a sports supplement.

The beneficial effects on the cardiovascular system became well known in the 1970s after research carried out by scientists. The subjects in the study consumed large amounts of seafood fats in order to identify their negative health effects, but, in fact, no cardiovascular diseases were identified. The high levels of omega-3 fatty acids, widely consumed by Eskimos, can reduce the concentration of "bad" fats, which are the main causes of high blood pressure, atherosclerosis, heart attacks, strokes and many other diseases.

On September 8, 2004, the U. S. Food and Drug Administration officially recognized the efficacy of omega-3 fatty acids, and stated that "inconclusive but well-founded studies show that consumption of EPA and DHA fatty acids reduces the risk of coronary heart disease." Nowadays, almost all official health care institutions agree on the beneficial properties of omega-3 fatty acids, and not only associated with cardiovascular disease, but many others.

With the full recognition of the importance of omega-3 fatty acids for health, a large number of supplements and sports nutrition based on Omega-3.

Spectrum of Omega-3 Effects: Major Effects on Organs

Omega-3s have a wide range of beneficial effects that are key to bodybuilding. We list only the main ones:

1. Increase in metabolic rate.

Accelerate dry growth muscle mass and a decrease in body fat. They can be used for both weight loss and weight gain.
Increasing insulin sensitivity by slowing down the movement of food contents through the gastrointestinal tract. Thus, carbohydrates are absorbed more slowly without creating concentration peaks that cause desensitization of insulin islands.

Improving the rheological properties of blood, due to a decrease in viscosity, as a result of which blood pressure decreases, the risk of cardiovascular diseases, the formation of blood clots, strokes and heart attacks decreases.

Improves overall tone, endurance and neuromuscular function. A 2015 study showed an improvement in all of these qualities in men during exercise compared to a placebo control group that used olive oil.

They are precursors of prostaglandins - natural anti-inflammatory biologically active blood components. Prostaglandins reduce pain and inflammatory processesthat always accompany intense exercise. Thus, the destruction of muscle tissue after training is reduced, and the recovery time is shortened.

Improves brain function, cheers up. The brain substance is 60% fat, and especially needs omega-3 fatty acids to function properly. A long-term study of the effects of omega-3 fatty acids on the brain has proven their potential for the prevention of schizophrenia in adolescents.

2. Make the skin soft and clean.

3. A healthy source of energy with no risk of fat gain.

4. Enhances the production of hormones, including the most important testosterone in bodybuilding.

5. Suppress the release of harmful cortisol.

Omega-3 polyunsaturated fatty acids are also necessary in the following situations: functional disorders of the central nervous system, accompanied by a decrease in the level of mental energy and intellectual functions, chronic fatigue, rehabilitation after acute cerebrovascular accidents; rehabilitation after a heart attack, angiopathy; osteomyelitis, bone fractures, trophic ulcers; autoimmune diseases; glomerulonephritis; pregnancy; skin diseases, cosmetic programs, prevention oncological diseases and etc.

Omega-6 to Omega-3 Ratio: Effect of Ratio on Mortality

Clinical studies have recently shown that the ratio of omega-6 to omega-3 (especially linoleic and alpha-linic) fatty acids also plays an important role. However, these data require confirmation, since subsequent tests did not establish such a correlation.

Both Omega-3 and Omega-6 fatty acids are essential, that is, a person can get them only from food (including sports nutrition). Omega-3 and Omega-6 compete for the same enzymes, so the ratio of these fatty acids will influence the ratio of eicosanoids (their metabolic followers are hormones, mediators and cytokines) such as prostaglandins, leukotrienes, thromboxanes, which means that will have a significant effect on the entire body.

Omega-6 metabolites can significantly enhance inflammatory responses (especially Arachidonic acid), in contrast to Omega-3. It follows from this that in order to maintain the balance of biologically active substances, Omega-3 and Omega-6 must be consumed in certain proportions. The recommended ratios range from 1: 1 to 4: 1 Omega-6: Omega-3. It was calculated that these proportions are evolutionarily the most adequate. By guidelines Rospotrebnadzor of the Russian Federation, the optimal ratio in the daily diet of Omega-6 to Omega-3 fatty acids should be 5-10: 1.

Nowadays, farmed meat contains high amounts of omega-6 and small amounts of omega-3. Cultivated vegetables and fruits also contain lower amounts of omega-3s than wild plants. In the past 100-150 years, the amount of omega-6 in the diet has increased significantly also due to the large consumption of food vegetable oilssuch as corn, sunflower, safflower, cottonseed and soybean. The reason for this was the recommendation to replace saturated fat vegetable oils to lower blood cholesterol levels. Consumption of fish and seafood rich in omega-3 fats has been significantly reduced. In the modern Western diet, the ratio of omega-6 to omega-3 is in the 10-30: 1 range, instead of the required 1-4: 1.

This fact explains why Omega-3 fats receive special attention.

Omega-3 and Omega-6 fats in food

In fact, the only complete source of omega-3 fats is seafood (excluding pharmaceuticals). In the above oils, omega-3 fats are found in the form of alpha-linolenic acid, and in fish and seafood in the form of eicosapentaenoic and decosahexaenoic fatty acids, which are just the most useful and active. Of course, in the body, alpha-linolenic acid can be converted into eicosapentaenoic and decosahexaenoic acids, but this process is not very effective, especially in the elderly, with diabetes, etc.

Unlike omega-3 fats, omega-6 polyunsaturated fatty acids are found in almost all vegetable oils. Also, omega-6 fats are found in small amounts in many other foods, for example, in fresh vegetables, so we do not experience a lack of omega-6 fatty acids. Sunflower and corn oils do not contain any omega-3 fats at all, but they have too much omega-6.

Nuts and seeds are good sources of polyunsaturated fatty acids, but only omega-6 fats. If you look at the comparison tables for omega fats in nuts, you will see that omega-3s are found in negligible amounts.

Flax seeds

Many authors write about the incredible benefits of flaxseed oil, which is the richest in Omega-3 fatty acids. In addition, flaxseed oil contains Omega-3 and Omega-6 fats in an ideal ratio. Unfortunately, these authors forget about one feature of polyunsaturated fatty acids Omega-3 and Omega-6, they have one significant drawback - they are extremely susceptible to oxidation. Oxidation occurs especially quickly when fats are heated and when interacting with air. As a result, a huge number of free radicals are formed, which have many negative reactions to the entire body.

Flaxseed oil does contain a lot of Omega-3 fats, but, unfortunately, it oxidizes too quickly. The number of peroxides, that is, lipid oxidation products, is enormous. Such oil will do the body, along with free radicals, much more harm than good. This oil will oxidize too quickly even if the bottle is left in the refrigerator. This process proceeds like an avalanche when heated, so in no case should you fry anything in linseed oil.

Plant Sources of Omega-3

In Russia, flaxseed oil can be safely bought at a pharmacy, and, for example, in France, the sale of flaxseed oil in bottles is prohibited due to too high level peroxide content. Therefore, decide for yourself whether you need it or not (for example, in Germany, Switzerland, England, the USA, it is freely sold in supermarkets).

If you still decide to buy it and eat it, then be sure to check the expiration date (6 months from the date of spin) and make sure that it is in a light-protected container (for example, dark brown plastic bottle). The smaller the bottle you buy, the better. Store in refrigerator for up to 30 days after opening. Or buy oil in capsules.

Flaxseed oil contains many useful substances, in addition to unsaturated fatty acids: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 (vit. PP), Vitamin B4, Vitamin B6, Vitamin B9, Vitamin E, Vitamin K, Vitamin F; Macro- and microelements (potassium, phosphorus, magnesium, iron, zinc), Linamarine, Phytosterols, Skvalene (up to 8%), Thioproline, Lecithin, Beta-carotene.

Omega-3 fats are also found in flax seeds (in this state, polyunsaturated fats are more stable), oat germ, wheat germ. You can find them in health food stores or in regular supermarkets in the health food section. They should always be kept in the refrigerator and used only fresh, otherwise you risk saturating your body with free radicals instead of omega-3 fats.

Camelina is a valuable source of plant-based Omega-3s. It has a high content of carotenoids (0.5-2.0 mg%), vitamin E (40-120 mg%), as well as phospholipids (0.8%). Due to this, crude camelina oil is superior in oxidation resistance to other vegetable oils with a high content of polyunsaturated fatty acids. The main value of camelina oil is a high content of polyunsaturated fatty acids: 35-39% linolenic (Omega-3) and 14-22% linoleic (Omega-6). Thus, unrefined camelina oil is devoid of the disadvantages of flaxseed oil, while maintaining its advantages.

Clinical studies show that daily consumption of 30 g of camelina oil significantly reduces the content of low density cholesterol in blood plasma compared to the consumption of canola and olive oil.

Soybean oil, pumpkin seed oil, hemp oil, and walnut oil also contain omega-3 fats. Unfortunately, in all of these oils the amount of omega-6 fats is 3, 4, 5 times higher than the content of omega-3 fats, which we are sorely lacking. As we recall from the previous lines, omega-3 and omega-6 fats compete with each other for the same enzyme systems, therefore, the more such oils you eat with huge amounts of omega-6, as well as sunflower and corn, the more difficult omega -3 fats to realize their beneficial effects in the body. Consuming these oils will further load your body with omega-6 fats.

GMO

The British Department of Environment, Food and Rural Affairs (DEFRA) has approved a project to grow a genetically engineered crop to produce a synthetic form of fish oil. Laboratory experiments have shown that the insertion of seven genes from algae into the genome of camelina sativa from the cabbage family led to the formation of omega-3-unsaturated fatty acids in its seeds - eicosapentaenoic (EPA) and docosahexaenoic (DHA) acids, which are beneficial for cardiovascular vascular and nervous systems; they have been shown to reduce the risk of atherosclerosis and Alzheimer's disease. If clinical trials are successful and the effectiveness and safety of such a product is proven, then it will appear in stores by 2020.

Omega-3 fatty acids and brain health

The treatment of depression, anxiety and stress with omega-3 fatty acids is currently receiving close medical attention. Approximately 60% of the brain is fat. And the main part of it is omega-3 fatty acids. When there is a shortage in the diet, other types of fats take over their work in the brain. As a result, the health of brain cells is impaired. So, for example, the membrane of every brain cell becomes rigid, and it takes longer for electrical impulses to be transmitted from one cell to another. This means that the process of transmitting messages between brain cells slows down.

As a result, you cannot think clearly and your memory becomes clouded. In such cases, depression and anxiety can also develop. Studies have shown that increasing the proportion of omega-3 fatty acids in the diet helps to avoid these problems.

Based on this data, the American Heart Association recommends eating two to three fish meals a week. The best in terms of omega-3 fatty acids are wild salmon, mackerel, notothenia, cod, halibut, rainbow trout, crustaceans, sardines, herring and tuna. In addition, omega-3s are found in green leafy vegetables, nuts, canola oil, tofu and flaxseed. However, they are different from those found in fish oil. This is, in addition to EPA and DHA, the third type of omega-3 fatty acids - ALA. To be useful, ALA must be converted in the body to EPA or DHA. When you eat flaxseed or get ALA from some other source, only 5% of ALA is converted to EPA and DHA. Moreover, for this to happen, you must be absolutely healthy and get enough nutrients.

Most people cannot get that 5% in full. Although flaxseed and other sources of omega-3 fatty acids (with the exception of fish) have certain benefits, they cannot replace EPA and DHA. I recommend to my clients to eat five fish dishes a week. And when they are on the road and they do not have the opportunity to eat fish, I advise them to consume capsules with fish oil.

The human body needs omega-3 fatty acids to function properly, but most people do not consume enough of them. In this article, we'll explore how omega-3 fatty acid foods and supplements can benefit your health.

Omega-3 fatty acids Is one of the types of healthy fats that has many health benefits. In particular, omega-3s are effective in promoting post-workout recovery.

Omega-3s are considered essential fatty acids. This means that they must be obtained from food or because the body cannot produce them on its own.
Omega-3 fatty acids are one of the most important supplements that must be included in the basic stack of vitamins and sports nutrition. The simplest supplement to help you meet your need for these beneficial essential fatty acids is fish oil.

What are omega-3 fatty acids
There are three omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).
EPA and DHA found in fish. They are also known as polyunsaturated fatty acids (PUFAs), or long chain fatty acids.
ALA found in plant sources such as chia seeds and walnuts... In humans, ALA is first converted to end-use foods such as EPA and DHA, so ALA is considered a less effective source of omega-3 fatty acids. In addition, quite a lot of ALA is required to create small amounts of EPA and DHA.
It is much easier for the body to use EPA and DHA fatty acids from food. This is why it is so important to include fish or fish oil in your regular diet.

What is the Difference Between Omega 3 and Omega 6
often referred to in the context of omega-6 fatty acids. Note that omega-3 and omega-6 are two different types of polyunsaturated fatty acids that are considered healthy fats. Your body needs both types of acids equally to promote health.
Omega-6 is fairly easy to get enough of from your diet. They are found in high amounts in foods such as nuts, eggs, chicken, and vegetable oils.
In comparison, meeting the need for omega-3 fatty acids from dietary sources alone is difficult. The best food sources of omega-3s are fish and seafood, but most people consume small amounts of them.

What are the health benefits of omega-3
Omega-3 fatty acids are recognized as one of the most popular supplements for a reason. They have many benefits for training, physique, and overall health.

Post-workout recovery
Recovery is perhaps the most important aspect of training. Omega-3 fats can help reduce delayed muscle pain and also reduce inflammation after exercise. Both of these effects will help you recover faster after an intense workout.

Weight loss
While omega-3 fatty acids don't directly have much of an effect on fat burning, omega-3 supplements, for example, can help you feel fuller longer. This makes it easier to follow a strict diet and thus helps to reduce excess weight.

Is it safe to take omega-3s with other supplements and medicines
According to the US National Institutes of Health, omega-3 fatty acids are considered completely safe.
Omega-3s are recommended for consumption even by pregnant women and nursing mothers, however, it is important for them to choose a fish oil supplement without mercury.
However, if you are taking anticoagulant medications or are allergic to seafood, it is recommended that you consult with your doctor to make sure omega-3s are safe for you.

Does omega-3 have any side effects?
Taking in too much fish oil is no easy task! But, if you still feel that you are going too far, and notice frequent stomach upsets and loose stools, it is recommended to immediately reduce your intake.
Another possible unpleasant but harmless side effect omega-3 fatty acids - bloating, gas and belching.

The best food sources of omega-3 fatty acids
The best dietary source of omega-3 fatty acids is oily fishnamely, Atlantic salmon, mackerel, tuna, herring and sardines. It is logical that more oily fish (salmon) contains more omega-3s.

Don't worry about fatty fish being too high in calories. Your body needs healthy fats for health and energy for exercise. Omega-3 is one of the best and highest quality forms of fat, which is why its sources are considered healthy foods as well. A large amount of fish in your diet will in no way harm your diet.
Grass-fed beef is also considered a good source of omega-3 fats. Grain-fed beef contains fewer omega-3s and more omega-6 fatty acids, but you already get enough of them in your diet.
Animal sources of omega-3s are high in EPA and DHA, which are the most easily absorbed acids in the body.
Plant sources of omega-3s include chia seeds, walnuts, and leafy greens... Remember, plant-based foods primarily contain omega-3 fats in the form of alpha linolenic acid (ALA). The body needs quite a lot of ALA to get substantial amounts of EPA and DHA, so eat more nuts and greens while taking in fish oil.

What is the recommended dose of omega-3
Adequate amounts of omega-3 fatty acids can be obtained from food by consuming 350 g of fatty fish twice a week. If you don't eat as much fish, you can help meet your need for fatty acids.
To promote health, it is recommended to consume 3 g of omega-3 fatty acids daily. One fish oil capsule contains about 1 g of omega-3 (about 180 mg EPA and 120 mg DHA), respectively, you need to take three capsules a day.
If you exercise regularly and want to get the most out of your omega-3s in terms of recovery and muscle soreness, take 6 g (6 capsules of fish oil) daily.

What if you're not getting enough omega-3s?
Omega-3 fatty acids are beneficial for overall health. And given the fact that they also play an important role in preventing muscle pain after exercise, if you don't get enough of it, you will experience more pain and it is worse to recover from training.

How to take fish oil?
Fish oil can be taken in liquid form or in capsules. In this regard, it is important to focus primarily on high quality omega-3 supplements. Choosing mercury-free supplements is recommended.
We recommend taking fish oil capsules with food to help you feel fuller for longer and to avoid digestive problems and frequent belching.
Store fish oil in the refrigerator or freezer. As with any dietary supplement, it is recommended that you consult with a specialist before taking fish oil.

It is difficult to overestimate the benefits of polyunsaturated fatty acids for the human body. Regular intake of Omega 3 helps to protect internal organs from diseases, prevent blood thickening and joint inflammation. Omega helps blood vessels, hair, vision, the birth of healthy children, and is also famous for many others useful properties... In this article, we'll walk you through how to choose an Omega-3 fatty acid supplement and share our own ranking of the 16 best capsule supplements.

How to choose the right Omega Three

When choosing omega-3, it should be remembered that under the bright and beautiful packaging there may be a drug that will not be sufficiently absorbed by the body. To choose best remedy to maintain female attractiveness, the following rules must be observed:

1. Read the composition... In the description of the medicine, pay attention to which acid is contained in the medicine (EPA, DHA, or ALA). To improve tissue regeneration and support the cardiovascular system, you should choose products that contain DHA and EPA.
2. Calculate the amount of omega-3... The percentage of EPA (EPA) and DHA (DHA) must be at least 60%.
3. Check the authenticity of the drug... The pharmaceutical industry has quality and safety standards - GMP and GOED. You should not buy products that do not have this abbreviation on the packaging.

The main types of preparations containing omega-3 acids

What kinds medicines omega-3 can be found in pharmacies and well-known online stores like:

• preparations with eicosapentaenoic acid (EPA / EPA), which is found in seafood and fatty fish - salmon, mackerel, tuna.
• products with docosahexaenoic acid (DHA / DHA), which is extracted from salmon, salmon, trout and algae.
• preparations with alpha-linoleic acid (ALA / ALA), which is found in plant foods - spinach, flax and chia seeds, walnuts.
• krill oil and seal subcutaneous fat products.

Omega-3 preparations and prices - which manufacturer is better

# 1. Solgar Omega-3

The Solgar company offers omega dietary supplements in three different concentrations - 700 mg, 950 mg, 1300 mg. Fatty acids are obtained from fish species such as anchovy and mackerel. The unique technology of fish oil processing allows the manufacturer to guarantee the quality and high degree of purification from metal impurities. Take 1 capsule daily with a meal.

# 2. Carlson Labs Super Omega-3 Gems, 180 Caps

This dietary supplement made a splash among buyers of fish oil. The main features are the high dosage (1200 mg), the use of only deep sea fish, and the generosity. It is Carlson Labs that offers customers as many as 30 capsules for free! Considering that the product must be taken once a day, then when buying a package of this dietary supplement, the monthly rate is attached as a bonus.

Key benefits: 30 capsules free, 500mg. DHA and EPA, gluten, cholesterol and preservatives free.

Number 3. Doppelgerz Active Omega-3, 30 caps.

Doppelgerz Active is the favorite of many women and men, who speak about him mostly in a positive way. Patients note the disappearance of chronic neuroses, dry skin and brittle nails.

This product is a natural source of polyunsaturated acids, which are obtained from salmon fish. The combined action of fish oil and vitamin E helps to increase the protective properties of cells from the effects of toxic substances. Regular intake of the complex strengthens the body's immune system, rejuvenates the skin and normalizes the work of the cardiovascular system. Method of application: 1 time per day only during meals.

No. 4. Country Life Omega-3

Country Life introduces Omega-3, a dietary supplement made from cold-loving fish varieties. The main advantage of this product is the unique method of removing heavy metals from fat, namely, molecular distillation. However, one capsule contains only 180 mg. EPA and 120 mg. DHA. This is very low ratewhen compared with other firms. Method of application: 1 capsule per day.

No. 5. Vitrum Cardio Omega-3, 60 caps.

Vitrum Cardio Omega-3 is a good American drug, which contains in addition to DHA, vegetable fats. As you know, ALA-based products are less effective, so this product is inferior to its counterparts. Vitrum Cardio helps to get rid of atherosclerosis and angina pectoris. The supplement must be taken 2 times a day.

No. 6. Möller Omega-3 Vitamins from Finland

The Finnish manufacturer Moller Tupla produces the following dietary supplements containing omega-3:

• Fish oil for strengthening the immune system, 100 caps. (from 1030 rubles);
• Joint strengthening fish oil, 76 caps. (from 1320 rubles);
• Fish oil to strengthen the heart, 76 caps. (from 1270 rubles).

Each drug is developed according to a unique formula that combines fish oil, vitamins A, D, E and other auxiliary components. To provide daily rate Omega-3 in the body, the manufacturer recommends taking 2-3 capsules a day.

No. 7. Aquamarine Omega-3 from Vitabiotics, 60 caps.

This drug belongs to biologically active additives premium level and occupies a leading position in the ranking. This is due to the fact that Aquamarine contains not only highly refined fatty acids, but also cod liver oil. Also, the manufacturer has strengthened the formula of the product with vitamin E, which allows the product to exhibit antioxidant properties. Method of application: 2 capsules a day.

No. 8. Norvesol Omega-3, 100 caps.

Norvesol has established itself as a high quality Norwegian product.It contains all three fatty acids that the body needs: EPA, DHA and ALA. Omega three is harvested from the tissues of marine mammals (seals) and goes through several stages of purification. You should pay attention to the features of the use of this tool. To maintain beauty and youth, you need to take 4 capsules after meals.

No. 9. Jointace Omega-3 (Vitabiotics), 30 caps.

A unique drug with an extended composition:

• fatty acid;
• cod liver oil;
• glucosamine sulfate;
• vitamins E and D3;
• copper.

It is the combination of the above components that allows the product not only to act on cardiovascular system and immunity, but also to restore bone tissue.

Duration of admission is 30 days, 1 capsule with meals.

No. 10. Madre Labs Omega-3 100 Capsules

A dietary supplement that contains DHA and EPA, including tocopherol. Fatty acids are extracted from sardines, anchovies and mackerel, and soy derivatives are also included in the complex. The production of the product includes a stage of molecular distillation, which has a positive effect on the quality and assimilation of fats by the body.

No. 11. Omacor Omega 3 by Abbott, 28 caps.

Lipid preparation containing 46% to 38% fats (EPA: DHA). The composition of the dietary supplement is enriched with tocopherol. The drug should be used with myocardial infarction and during diet therapy. Attention! The supplement is strongly discouraged during pregnancy.

No. 12. Trimegavital: Siberian flax and Omega-3, 30 caps.

A domestic drug that is not inferior to imported counterparts. Trimegavital contains lipids from deep-sea fish and fats isolated from Siberian flax. For better assimilation of this agent by the body, the manufacturer has enriched the composition with vitamin E. A distinctive feature of this dietary supplement is that the medicine is made using the Less Fish Smell technology (the absence of taste and smell of fish oil is achieved). Directions for use: 2-3 capsules a day.

No. 13. Omega-3 complex from Oriflame, 60 caps.

A unique supplement that contains all three types of fats - EPA, DHA and ALA... The Omega-3 complex has a quality certificate and complies with FOS standards. The disadvantage of the tool is that the manufacturer does not indicate the type of fish from which the fats are extracted.

No. 14. Nordic Omega-3 (Siberian Health), 30 caps.

Lipid concentrate containing a vitamin complex of essential acids obtained from marine fish. After a course of administration, a person experiences normalization of the functioning of the nervous system, improves skin elasticity, stimulates mental activity. It is necessary to take the product for at least 30 days, 3 capsules per day.

No. 15. Fish oil Unic Omega-3 (Polaris), 90 caps.

The best drug of a domestic manufacturer, which has earned extremely positive recommendations from doctors. Contains 450 mg of fat from Norwegian salmon. With regular intake (5-6 times a day), there is an improvement in the functioning of the brain, reproductive system, blood supply to the epithelium improves, vision is normalized. High quality is combined with a fairly low price. Method of application: 2 capsules daily with meals.

No. 16. Omega Forte (Evalar), 30 caps.

Russian remedy, which contains lipids extracted from linseed oil. Despite the fact that the preparation lacks such acids as EPA and DHA, this dietary supplement has a positive effect on the heart and blood vessels. The course is designed for a month, 1 capsule per day.

Method of application: 2 capsules with meals.

Price comparison table

Supplements are sorted in descending order from most expensive to budget. Available variations are indicated for the number of capsules. Prices are for the smallest pack. By clicking on the links, you can find detailed information.

Where to Buy Omega-3 Vitamins

Omega-3 preparations can be bought in online stores, inpatient and online pharmacies, and on the manufacturers' official websites.

pay attention to... They have a wide selection of goods, prices are 1.5-2 times lower than in pharmacies. Free shipping is available in the Russian Federation and around the world.

Indications for use and dosages

• prevention and treatment of atherosclerosis;
• preventing the appearance of cholesterol plaques;
• prevention of pathologies of the heart and blood vessels;
• normalization of metabolic processes;
• improving the conduction of nerve fibers;
• increased immune defense;
• skin age-related changes.

The dosage of the drug depends on the concentration of polyunsaturated fatty acids in the supplement unit.

Regulated standards for adults and children can be found in the table.

After a course of taking the drug based on omega-3, the following changes are observed in the body:

• tissue regeneration is accelerated;
• the process of collagen destruction slows down;
• the development of neuroses is prevented;
• metabolic processes are normalized;
• reduced cholesterol levels.

Contraindications and possible side effects of Omega-3

Even a drug as useful as omega-3 can harm the body. It is especially not recommended to drink supplements containing fats for patients suffering from hypercalcemia, tuberculosis, thyroid, liver and kidney pathologies.

The negative effects that can be observed when taking Omega three:

• headaches;
• dyspeptic disorders;
• pain in the chest area;
• uterine bleeding.

Is Omega-3 overdose possible?

Overestimation of the recommended dose leads to an overdose, the manifestation of which can cause significant harm to the body. Before giving the drug to children, it is imperative to consult a doctor, since excessive consumption of omega-3 at the age of 7 to 14 years can lead to the development chronic diseases hearts.

Comparison of drugs with Omega three (video)

Share your opinion (poll)

Omega-3 fatty acids are a combination of substances vital for the human body that have similar biochemical properties. To date, this group includes more than 10 compounds with different chemical composition... However, three of them have the greatest impact on the functioning of the human body - docosahexaenoic, alpha-linolenic and eicosapentaenoic acids.

The effect of omega-3 polyunsaturated fatty acids (PUFAs) on the growth of organs and tissues of the human body was proven back in the 30s of the last century. However, a complete understanding of the role of these compounds in maintaining health and normal functioning of the body appeared only about two decades ago. It was also found that they are among the irreplaceable substances (the body cannot produce them on its own). For this reason, stocks of compounds in this group require regular replenishment from food sources.

The biological role of omega-3 fatty acids

It is difficult to overestimate the biological role of omega-3 PUFAs in the human body. It has been proven that substances belonging to this group:

• significantly accelerate metabolic processes;
• are a building material for the endocrine and nervous systems, the brain;
• take part in the formation of cell membranes;
• represent the basis of the energy reserves of the human body;
• prevent the emergence and subsequent spread of foci of inflammation;
• help to lower blood pressure, keeping it at a normal level;
• prevent the occurrence of dermatological diseases;
• have antioxidant properties;
• improve the condition and appearance of hair, reduce fragility, prevent pathological hair loss;
• increase visual acuity, reduce the risk of developing ophthalmic diseases;
• promote the removal of excess cholesterol from the blood;
• reduce the risk of cardiac diseases;
• maintain a normal concentration of sugar in the blood;
• give elasticity and firmness to the skin, even out its color;
• prevent the occurrence of joint diseases or significantly weaken their symptoms;
• help to cope with chronic fatigue syndrome, increase endurance, general tone, resistance to significant physical activity and efficiency;
• increase the production of certain hormones;
• prevent the development of psychoemotional disruptions, nervous disorders, help to avoid sudden mood swings and prolonged depression;
• increase mental alertness;
• play a decisive role in the intrauterine development of the fetus.

Omega-3 Fatty Acids Intake Rates

The daily need for omega-3 fatty acids is 1 g. At the same time, the indicated dose can increase to 4 g per day in the frosty season, with prolonged depression, as well as with the development of a number of disorders in the body (Alzheimer's disease, hypertension, tumor neoplasms, hormonal disruptions, atherosclerosis, preinfarction conditions). In addition, the need for these compounds increases with high physical exertion.

What foods contain omega-3 fatty acids?

The richest sources of omega-3 fatty acids are seafood and fish. However, in this case, we are talking about the fish that was caught in the open sea. Fish products obtained in farms, cannot boast of a sufficient content of compounds belonging to this group. Such a difference is based on the peculiarities of the fish diet: the inhabitants of the deep sea do not eat compound feed.

Omega-3 fatty acids are also present in foods that have vegetable origin... In particular, increased content flaxseeds, walnuts, wheat and oat germs, beans and other vegetables, cereals, and herbs possess these substances. More detailed information on the content of compounds belonging to this group in food is presented in the table.

In order to get the most out of the above foods, you need to eat them salted, pickled and, if possible, raw. During cooking, frying, baking, stewing and freezing, useful components are destroyed, and the nutritional value ready meals is significantly reduced. At the same time, canned fish does not lose its properties: vegetable oils present in canned foods protect fatty acids from destruction.

Omega-3 Fatty Acid Deficiency: Causes and Symptoms

The most common causes of omega-3 fatty acid deficiency are:

• illiterate approach to diet, prolonged fasting;
• disturbances in the work of the digestive tract;
• compliance with excessively strict diets;
• vegetarianism.

Signs indicating an insufficient content of these compounds in the tissues of the human body are recognized:

• constant feeling of thirst;
• dandruff;
• pathological hair brittleness, increased hair loss;
• deterioration appearance, brittle nails;
• the appearance of rash elements on the surface of the skin;
• dryness and flaking skin, the appearance of itching;
• prolonged depression, apathy;
• stool disorders, manifested in the form of constipation;
• the appearance of pain in joints, tendons and muscles;
• violation of the healing process of cuts, wounds;
• a gradual rise in blood pressure;
• noticeable deterioration in attention, memory, severe distraction;
• rapid fatigue, deterioration in performance, constant feeling of weakness;
• a sharp decrease in immunity, high susceptibility to colds;
• disturbances in the work of the visual apparatus;
• decrease in the rate of recovery of the body after active training and other physical activity;
• growth retardation and mental development in infants and preschoolers.

With acute and prolonged omega-3 deficiency, the risk of developing neuropsychiatric diseases increases. Along with this, the likelihood of such consequences arises only in those cases when a person completely deprives himself of food containing fatty acids.

Excess omega-3 fatty acids and its effects

Overdose of omega-3 fatty acids is rare. The main reason for the excessive accumulation of substances belonging to this group in the tissues of the human body is uncontrolled intake medicationscontaining high concentrations of PUFA.

An overdose of omega-3 fatty acids is just as harmful as a lack of them. Signs of the negative effect of these substances on the body are:

• loose stools, prolonged diarrhea;
• malfunctions of the digestive tract;
• a decrease in blood coagulability, manifested by prolonged bleeding even with minor cuts and wounds, internal bleeding (in the intestines, stomach), hemorrhages in the joint area - hemarthrosis;
• gradual decrease in pressure.

In most cases, adjusting the dosage of medications containing PUFA, or completely canceling them, allows you to normalize the body's work and get rid of all the negative signs of an overdose. However, in the absence of the expected effect of such actions, it is necessary to seek the advice of a doctor.

Now more than ever, people are paying attention to the quality of their food. Is there enough protein, water, minerals ... And various terms often pop up that are not always familiar to the common man. Let's say your doctor tells you that you just need to consume Omega-3s. But what is it and where can I find it? ..

In fact, these terms are not at all as scary as they seem. You do not need to deeply study the properties of chemical elements and delve into the jungle of biological secrets. You just need to figure it out, study the characteristics various productscontained in food considered useful. Sometimes we can't eat all these foods often enough and therefore we have to consume additional vitamins. Over time, you yourself will be able to determine what you are missing and learn how to get the substances the body needs from food or run to the pharmacy for vitamins. In the meantime, let's find out what Omega-3 is, what it is eaten with and why.

What is Omega-3?

Well, to begin with, Omega-3s are fatty acids. Accordingly, it is contained only and only in fat, so losing weight ladies can finally exhale and make sure that fat is in fact very important and does not need to be avoided at all. Of course, we are talking about healthy fats and oils. In the next section, we will tell you which foods contain these very "correct" fats and later we will consider special preparations.

There are four different Omega-3 polyunsaturated fatty acids: docosapentaenoic (DPA), eicosapentaenoic (EPA), alpha-linolenic (ALA), and docosahexaenoic (DHA). None of these kinds human body it cannot synthesize on its own and therefore it is simply necessary to consume them with food. And if you don't ... The consequences can be very unpleasant.

The fact is that these acids have a very strong effect on the body, and specifically on the metabolism. And at the cellular level too, which means that they affect the condition of the skin, hair and teeth, and work internal organs… Do you understand now how important it is? A kind of oil for lubricating the mechanism, which does not seem to do anything special, but in fact, without it, the mechanism begins to crack, the parts wear out quickly and the quality of work drops dramatically.

Sources of Omega-3

Diversify your diet and do not neglect any of the points - and then you will never have to buy supplements at the pharmacy. If you look closely at the foods that we have listed, you will notice that they are found in almost any list of foods containing vital substances. And this is not at all surprising, because eating right is actually very simple. Don't forget this!

Daily Value of Omega-3

It's not a secret for anyone that balance is important in everything and no matter how useful certain substances are, you should not abuse them. How much omega-3 foods should you eat to get the most out of them and not harm yourself?

So, according to scientific research, the minimum dose is considered to be 250 mg, the optimal dose per day is 1 gram, but without harm to the body, you can use up to 7 grams in the form of capsules. There are no restrictions in the form of food, the main thing is that it should be more than 0.25 grams.

But how do you know how much Omega-3 is in food? We will try to help you with this. For example, 50 grams of chilled fish liver contains 1 gram or more, and sea fish meat contains 1-2 grams per 100 grams. Another amazing fact is that fish grown on special farms contains a much higher percentage of Omega-3, as it is fed with much more wholesome food.

Or, for example, one avocado fruit (100 grams) contains 1.8 grams of Omega-3, and 100 grams of flaxseed oil contains as much as 68 grams! Can you imagine?
As for soy milk, one 250 ml glass contains from 2.5 to 3 grams of omega-3 polyunsaturated fatty acids.

As you can see, you don't have to eat too much to take care of your health. Just a standard 100 grams of fish for lunch or dinner will be more than enough!

The benefits and harms of Omega-3

We already know enough about the benefits of Omega-3 and are convinced of its necessity for the body. But can Omega-3 be harmful and in what way? Good question! Let's take a look.

So, keep in mind that any harm that we will talk about now only brings about the abuse of the product. That is, if you, at the peak of inspiration, decide to eat one fish and (just in case) after each meal, put a couple of capsules in your mouth. With normal use of this product, nothing threatens you, except for the benefits.

So, the fact is that Omega-3 reduces blood clotting. On the one hand, this is good, because the risk of blood clots is minimized and metabolism in general is significantly accelerated. However, abuse will lead to excessive blood flow and then it will be almost impossible to stop any, even the slightest bleeding. Have you fallen? Instead of a bruise, a huge hematoma is waiting for you. Did you cut yourself while cooking? Get ready to fill the dish with your hemoglobin. Yes, that's so cruel. We are not even talking about operations, there, as you know, the risk is already much higher.

Pregnant women should be especially careful, because it is known that if the bleeding is not stopped, you will be fatal.

But again, all of this is only relevant if you overuse. In order not to be afraid of such consequences, you need to maintain a balance of Omega-3 and Omega-6, which together regulate the quality of blood in opposition. Omega-6 is found in sunflower oil. So, if you fill salads with oils with Omega-3, and fry food in oil with Omega-6, everything will be fine.

Contraindications to the use of Omega-3

Surprisingly, there are contraindications to this seemingly vital element. They refer mostly to allergy sufferers. If you are allergic to fish and most nuts - you should probably bypass all omega-3 foods.

How to properly take Omega-3 as a drug?

It is recommended to take one capsule daily after meals.
However, if you are taking a course of treatment, then within a month you need to take 2-3 capsules a day, each time after or with a meal. It is recommended to drink the drug with plenty of water.

However, do not get carried away, otherwise you will face unpleasant consequences of an overdose - nausea and vomiting, exacerbation of pancreatitis, abdominal pain and headache.

What is the source of Omega-3 for medicines?

So, this part of the article may set you up a little against the use of drugs, since not all manufacturers strive to extract the substance from high-quality, but expensive vegetable oils. Especially gets fish oil, since it is customary to expect a low price from it, which means that fish is also used for its production ... Not a high price.

And better, of course, just consume all the substances you need with food. Eating fast food, chocolates and cakes, you are unlikely to be saved by fish oil capsules.

How to choose a quality drug?

We recommend that you pay attention to the Omega-3 content relative to fat. For example, the packaging says that one capsule contains 300 milligrams of Omega-3, most often part is for one type of acid, part for another. This is the average content. Accordingly, it is logical to deduce from this that if the concentration is lower, you will consume more capsules per day, and therefore more fat. Therefore, try to target a higher content of the substance.

Another important point is the content of various acids. We already wrote which acids belong to Omega-3, remember? So, if the drug contains all four - take it without hesitation. If two or three are good too. However, if the drug contains only one species or the information is somehow missed, you should not stop your choice on it, no matter how high the concentration is. Because it is more likely to lead to overdose in one particular species than to benefit.

The source is also important, but we already wrote about this in the article above. I wish you success in your choice and do not follow the lead of Internet marketers who skillfully speak your teeth. Remember these important points and until you find information about them, take your time with the choice.

Types of drugs

To help you make the right choice and find a drug that is right for you, we decided to make a small review and consider which drugs are most popular among consumers, what is their approximate cost and where they are obtained from.

So, below we give a list of the best quality drugs for every taste and price, which were selected based on the test results.

Now you know a lot about Omega-3 supplement, use it correctly and be healthy!