The benefits of Omega-3 cannot be overestimated: this group of polyunsaturated fatty acids performs an incredible number of functions, from protecting against the destruction of cell membranes to preventing chronic fatigue, stress and depression. In addition, Omega-3 reduces the risk of inflammation and helps boost the immune system, nervous system, heart and blood vessels.
Omega-3 polyunsaturated fatty acids are classified as essential substances. This means that the body cannot synthesize them on its own and receives them exclusively from food.
What's easier? It seems that it is enough to determine which foods contain omega-3, include them in your diet and no longer worry about them.
But in order to get a tangible effect, you need to calculate the optimal dose of fats. This will depend on many factors: lifestyle, health, climate, age…
For example, the need for fats increases during the cold season, during depression and stress, and during active sports training. Especially the elderly and children need Omega-3. Also, it is necessary to calculate the optimal daily dose of fats in case of certain health problems, such as high cholesterol or atherosclerosis.
If the body is not getting the optimal amount of fats, the risk of developing a "fat" deficiency quickly develops. There are many symptoms to suspect omega-3 deficiency: thirst, fragile nails, excessively dry skin, dandruff, prolonged depression, high blood pressure, a weakened immune system, rapid fatigue, loss of concentration, impaired memory.
Can you take omega-3s every day?
Remember that the body reacts negatively not only to the deficiency but also to the excess of omega-3 fats. This is important to consider if you supplement your diet with special vitamin complexes and supplements.
If Omega-3 gets into the body exclusively through vegetable oils and fish (that is, through food), an overdose is almost impossible – the body takes from food exactly as much fat as it needs.
As for omega-3 supplements, doctors advise not to take them continuously and without breaks. The duration of the usual course is 30 days. Specialists recommend repeating the intake for one month three times a year.
The optimal dose of Omega-3 for a healthy adult (up to age 60) ranges from 0.9-1.6 g.
After the age of 70, the optimal daily intake increases because the need for polyunsaturated fatty acids rises and the digestibility of fats is reduced. After the age of 70 one should consume about 1.5-2 grams of fat daily.
A higher quantity can reduce immune system response, worsen liver function, increase blood cholesterol levels, and increase the risk of bleeding. For example, bleeding time increases if you take more than 3 grams of omega-3 per day.
Also, too much omega-3 fatty acids can increase the risk of stroke due to excessive blood thinning.
So, what can happen to your body if you take omega-3s every day?
Well, if you stick to the dosage recommended by your doctor, you'll be very good.
Or, on the contrary, you might experience less pleasant effects if you take omega-3 in excess.
So, don't rush to experiment, but rather consult your doctor before taking omega-3s, especially if you have a medical condition or are taking medication. Your doctor will be able to determine the right dose and duration of intake, depending on the characteristics of your body.