The role of omega-3 unsaturated acids in the prevention and treatment of various diseases

Omega 3 are polyunsaturated fatty acids (PUFAs), which are building materials for tissues and muscles. This is an important substance for health, helping the functioning of the immune system, brain, normalizing metabolism and promoting weight loss. Men, women and children need Omega 3 equally.

Why are Omega 3 acids needed?

The benefits of polyunsaturated fats are often underestimated. But their lack leads to serious disruptions in the body, decreased immunity, and deterioration in appearance. Many people have been instilled with a love for fish oil since childhood, claiming its enormous benefits. In fact, this unpleasant-smelling liquid helped children withstand attacks from viruses and bacteria, protected them from infected wounds and many other diseases.

If you look at the diet on proper nutrition or any diet for weight loss, then there are no fats or their amount is reduced to a minimum. For this reason, many people treat Omega 3 with caution. But there is no reason to worry about a beautiful figure - polyunsaturated fats are not deposited as a layer on the hips and waist. And the daily dosage of Omega 3 is very small.

Omega 3 performs several functions:

• normalize metabolism, “accelerating” metabolism;
• help remove harmful cholesterol from the blood;
• strengthen the immune system, forming lasting protection against viruses and bacteria;
• normalize hormonal levels;
• improve brain activity and memory;
• normalize the functioning of the gastrointestinal tract;
• normalize the psycho-emotional state;
• improve appearance: smooth out wrinkles, make hair and nails stronger;
• prolong youth.

And many other functions. This is a very useful substance for the human body, with regular use you can forget about diseases.

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Differences between fish oil and Omega-3 PUFAs

You can understand which is better, fish oil or omega-3, by conducting a comparative analysis of them. Omega-3 is essentially a polyunsaturated fatty acid found in some foods. It also acts as a component of fish oil, which is of natural origin and undergoes minor purification before use. Various impurities occupy a large share in this product. The amount of omega-3 is significantly inferior to them in volume. The differences between omega-3 and fish oil can be seen using the table:

Omega-3 preparations have a balanced composition. They contain the daily norm of nutrients necessary for full functioning. The composition of natural fish oil is not adjusted to meet the needs of the body. However, in any case, it is important for the functioning of all organ systems.

Composition of Omega 3 acids

Omega 3 contains polyunsaturated acids. Only one from the list is present:

• Alpha-linolenic acid (ALA). It is rare because it has no particular significance for the human body. It is quite short - only 18 atoms. ALA is synthesized by plants, and the body synthesizes a more important substance from this acid - Omega 3 eicosapentaenoic acid.
• Eicosapentaenoic acid (EPA). Synthesized from ALA by fish, animals and plants. The body obtains the bulk of this acid from green vegetables, so it is rarely in short supply. The main benefit of EPA is the prevention of osteoporosis, which is especially important for older people and women after menopause.
• Docosahexaenoic acid (DHA). Synthesized by fish and marine life, plants from the EPA. It is this acid that the human body needs. It prevents the development of osteoporosis, atherosclerosis, heart attack and stroke. With a lack of DHA, infectious and inflammatory diseases occur.
• Docosapentaenoic acid (DPA). A unique substance that is synthesized only by marine inhabitants. Does not affect biochemical processes, but upon intake it is synthesized into DHA or EPA, depending on the individual needs of the body.

The composition of Omega 3 capsules is supplemented with important nutritional

elements and vitamins. Together, they support the body’s immune system and form stable protection against bacteria and viruses. Most often the composition contains vitamin E, which is ideally combined with Omega 3 and acts as an antioxidant.

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What are the benefits of fish oil? Features of the composition

Fish oil is obtained from the fatty tissue of marine fish. It contains components such as polyunsaturated fatty acids, vitamins, phosphorus, magnesium, iodine and calcium. Fish oil has important resources that support a person's physical and psychological health. It is used to prevent diseases caused by deformation or destruction of various body tissues. The benefit of fish oil is that it performs regenerative and construction functions.

It is important to ensure a sufficient intake of fish oil in the body in old age. The components it contains help reduce the rate of degenerative changes occurring in the brain. A number of studies have confirmed that dietary supplements based on this component not only slow down the deterioration of cognitive abilities, but also, 5 weeks after the start of use, provide effective results in terms of their recovery ().

Fish oil has proven to be an effective remedy for the complex treatment of psoriasis. A group of patients were offered the nutritional supplement for 8 weeks. After a course of use of the drug, a decrease in the area of ​​affected skin was found. Patients noticed a decrease in itching and a decrease in the degree of erythema ().

Precautions and contraindications

Despite its invaluable contribution to the functioning of the body, Omega 3 has a number of contraindications:

• stones in the kidneys;
• ulcer in the acute stage;
• renal and liver failure;
• increased thyroid function;
• hemostasis disease;
• allergy to fish.

Pregnant and lactating women are allowed to take Omega 3 with caution and only under the supervision of a doctor. This applies to purchased drugs. Eating food rich in polyunsaturated acids is not prohibited.

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Benefits of Omega 3 acids for men, women and children

By regularly consuming foods rich in polyunsaturated fatty acids, a number of dangerous diseases can be prevented:

• stroke and heart attack;
• atherosclerosis of joints;
• obesity;
• diseases of the meninges;
• diseases of the nervous system.

It is recommended for athletes to take medications containing Omega 3 to protect the heart muscle from overload.

The substance also protects bones and joints from damage. This function is important for older people and athletes.

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Benefits of Omega 3 for children

Numerous studies have shown that with Omega 3 deficiency, nervous system pathologies develop in children's bodies. The child becomes hyperexcitable, whiny, and has difficulty sleeping at night. In older children, concentration and memory deteriorate, and school performance decreases.

Children get the bulk of polyunsaturated fatty acids from vegetables and fruits. But to prevent Omega 3 deficiency, you need to eat about 400 grams of fruit and 100 grams of nuts per day. Unfortunately, not many children can boast of such a diet. To compensate for the lack of acids, you need to take special vitamin and mineral complexes in tablets.

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Benefits of Omega 3 for men

Men need to take Omega 3 to protect the nervous system, reproductive system and heart muscle.

Polyunsaturated acids are especially important for people with an active lifestyle to prevent damage to muscles and joints.

Taking Omega 3 helps men cope with many unpleasant conditions:

• decreased testosterone production;
• premature aging;
• active production of cortisol (stress hormone);
• impaired sperm production;
• lipid metabolism disorder.

Thanks to PUFAs, a man’s body is ready for high loads and is resistant to stress. But it is equally important that the ability to procreate and erectile function are preserved.

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Benefits of Omega 3 for women

The benefits of polyunsaturated acid for women

colossal. This substance helps the fair sex prolong youth, prevent the appearance of wrinkles and make the skin elastic and clean.

But taking Omega 3 at the onset of menopause is of particular importance. The properties of the acid help overcome depression, pressure surges and other unpleasant consequences of menopause.

else do women take Omega 3 for?

– to ease the course of premenstrual syndrome and menstrual periods. Headache, drowsiness, nervousness and pain go away.

Taking the supplement is recommended for women who are planning pregnancy. Thanks to Omega 3, the risk of pathologies in the fetus is reduced, and the time for conception is also reduced.

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Which form of fish oil, rTG or EE, is most beneficial?

Bioavailability is the extent and rate at which a nutrient is absorbed or made available at a site of physiological activity. There are two definitions of bioavailability:

• Short-term bioavailability measures the amount and rate at which a nutrient is absorbed and enters the bloodstream.
• Long-term bioavailability measures how much and how effectively a nutrient reaches its target tissue where it is physiologically active.

There are differences between these two types of bioavailability. For example, the amount of Omega-3 fats that enters the bloodstream is different from the amount that reaches target tissues. Measuring Omega-3 levels in the blood is relatively simple and inexpensive, but the conclusions that can be drawn from this information are limited because Omega-3s are not active in the bloodstream.

Omega-3 levels in the blood change within a few hours of ingestion, but this does not reflect actual levels in tissues or cells. Membrane tissue levels are the best indicator of Omega-3. It takes 8-12 weeks to see significant changes in tissue levels and requires a month of consistent consumption to reach a "steady state". Additionally, individual factors such as age and body weight affect how much Omega-3 reaches its target.

Several bioavailability studies have reported similar benefits between the EE and rTG forms in the long term, while the rTG form reaches tissue slightly faster and is the most effective form in the short term.
Therefore, if you take Omega-3 in short courses, choose rTG, but keep in mind that it is much more expensive than the EE form. If you drink Omega-3 complexes for 8 weeks or more, then it is undoubtedly more economical to buy the EE form. Also keep in mind that most of the research on the benefits of Omega-3 has been done with the EE form. Therefore, there is no reason to say that the ethyl ester form is bad.

Benefits of Omega 3 for the human body

What is Omega 3 good for?

is one of the common questions of men and women who have encountered this supplement for the first time or have already heard about its properties. The purpose of taking polyunsaturated acids is to improve the health of the body, prevent the development of various diseases, and prolong youth. This list can be continued for a long time; it is worth highlighting only the key features.

Brain

When there is a lack of PUFAs, the brain is the first to suffer. Early aging occurs, memory deteriorates, and concentration decreases.

Taking the supplement protects against neurodegeneration, which is diagnosed in many older people. As a result of this disorder, multiple sclerosis, Alzheimer's disease, increased anxiety and other brain pathologies occur.

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Vision

PUFAs are very beneficial for vision and perform several important functions:

• eliminate dry eye syndrome;
• keep the lens transparent;
• prevent vision loss when working at a computer and in schoolchildren.

It is recommended for adults and children to take special supplements to maintain visual acuity, regardless of the level of eye strain.

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The cardiovascular system

Omega 3 reduces the amount of lipids in the blood that provoke the formation of cholesterol plaques. PUFAs also thin the blood, preventing the formation of blood clots in blood vessels and heart disease.

Another property of fatty acids is the prevention of coronary disease, heart attack and coronary heart disease.

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Nervous system

PUFAs help adapt to stress, relieve depression, and relieve suicidal thoughts.

The ability of acids to suppress the production of cortisol prevents weight gain, blood clotting and increased blood pressure. They should be taken in cases of anxiety and a tendency to aggression.

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Immunity

Another useful property of Omega 3 is strengthening the immune system and forming protection against harmful microorganisms. Regular intake of the supplement reduces susceptibility to respiratory diseases, and helps children adapt to kindergarten and school.

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Hormones

Women are recommended to take PUFAs to restore hormonal levels, which is especially important during menopause. Normalizing the functioning of the endocrine system has a positive effect on overall well-being and mood.

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Joints

Numerous clinical trials have proven that taking Omega 3 reduces the risk of arthritis, arthrosis and osteoporosis. These acids relieve inflammation in joints and strengthen cartilage and muscles. If you regularly take supplements containing PUFAs, your joints will become stronger and more resilient.

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Metabolism and weight loss

If you take 1 tablespoon of flaxseed oil, rich in Omega 3, every day, you will notice weight loss within a month. Moreover, regular use of special supplements containing PUFAs normalizes metabolism and helps to lose weight.

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Muscle gain

Omega 3 does not promote muscle growth, but some of its properties speed up this process:

• acceleration of metabolism;
• weight loss;
• protection of joints and muscles from injury;
• increasing the body's endurance.

With constant training and taking supplements containing PUFAs, you can achieve good results.

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The role of omega-3 unsaturated acids in the prevention and treatment of various diseases

Part 2. Read the beginning of the article in No. 7, 2021.

Non-alcoholic fatty liver disease and non-alcoholic steatohepatitis

Omega-3 polyunsaturated fatty acids have been studied in patients with nonalcoholic fatty liver disease and nonalcoholic steatohepatitis because of their potential hypotriglyceridemic, insulin-sensitizing, and anti-inflammatory effects. Observational studies have shown that patients with non-alcoholic fatty liver disease have low plasma levels of ω-3 PUFA. Several preliminary studies on the effects of ω-3 PUFA supplementation on various aspects of nonalcoholic fatty liver disease and nonalcoholic steatohepatitis (biomarkers of liver damage, liver fat accumulation, and liver fibrosis) have shown some encouraging results. It is noted that the intake of ω-3 PUFAs can reduce radiological and histological indicators of liver steatosis and fibrosis in patients without cirrhosis. In addition, consumption of ω-3 PUFAs is inversely associated with the risk of hepatocellular carcinoma. One study included 442 nondiabetic patients in whom ω-3 PUFA supplementation significantly improved lipid profiles (decreased TG and total cholesterol and increased serum high-density lipoprotein cholesterol) and reduced plasma alanine aminotransferase levels, but with unclear results. implications for signs of steatosis and liver fibrosis and significant heterogeneity between studies. Similar results were also found in a meta-analysis of 4 randomized clinical trials that included 263 children and adolescents with non-alcoholic fatty liver disease. The results of this meta-analysis showed that ω-3 PUFA supplementation reduced hepatic steatosis as assessed by ultrasound and blood tests after at least 1 year of treatment [27, 28].

Application of ω-3 PUFAs in the treatment of inflammatory and dystrophic joint diseases

Omega-3 PUFAs are used in the treatment of inflammatory and dystrophic diseases of the joints - rheumatoid arthritis, osteoarthritis, reactive arthritis, etc. Omega-3 PUFAs are included in antirheumatic therapy in addition or in combination with other antirheumatic drugs. A combined preparation based on ω-3 PUFAs and plant extracts has received recognition from the European League Against Rheumatism (EULAR 2003, 2004, 2007) [29].

The anti-inflammatory effect of ω-3 PUFAs is due to a decrease in the production of pro-inflammatory eicosanoids (prostaglandin E2, leukotriene B4) from AA, an increase in the production of anti-inflammatory eicosanoids (prostaglandin E3, leukotriene B5), a decrease (due to suppression of the synthesis of leukotriene B4) in the production of platelet aggregation factor, interleukin- 1 and tumor necrosis factor, allows the use of ω-3 PUFAs in the treatment and prevention of various inflammatory diseases with an autoimmune and/or allergic component of pathogenesis, such as rheumatoid arthritis, systemic lupus erythematosus, Crohn's disease and ulcerative colitis, bronchial asthma and atopic dermatitis. For example, during a comparative study of the effectiveness of low doses of EPA and DCG (27 mg/kg and 18 mg/kg, respectively) in 20 patients with rheumatoid arthritis and higher doses (54 mg/kg and 36 mg/kg) in 17 patients, a pronounced reduction, compared with 12 patients in the control group who received olive oil capsules containing 6.8 g of oleic acid, in the number of patients who noted joint pain (at a low dose - by the 24th week and at a higher dose - by the 18th week week (p = 0.04)); the production of leukotriene B4 in neutrophils decreased by 19% at a low dose and by 20% at a higher dose (p = 0.03), while the production of interleukin-1b by macrophages in the control group decreased by 38.5% (not statistically significant), with when prescribing ω-3 PUFAs in small doses by 40.6% (p = 0.06) and when prescribing higher doses of ω-3 PUFAs - by 54.7% (p = 0.0005). A repeat trial attempted nonsteroidal anti-inflammatory drug (NSAID) withdrawal with fish oil and olive oil. In the main group, 8 weeks after discontinuation of diclofenac, patients did not experience a worsening of the disease compared to the control group receiving NSAIDs [30].

Treatment of autoimmune diseases

Because ω-3 PUFAs influence humoral as well as cellular immune factors, they have been used to treat autoimmune diseases. The effectiveness of complex therapy for systemic lupus erythematosus has been shown to increase when ω-3 PUFAs are included in its composition. A similar effect was obtained in the treatment of skin inflammatory and allergic diseases - atopic dermatitis and psoriasis. These studies found that in individuals with skin diseases, the level of arachidonic acid in affected tissues was 8 times higher than in healthy skin. The counteraction of ω-3 PUFAs to the proinflammatory effects of arachidonic acid metabolites (prostacyclin, leukotrienes, lipid peroxides, etc.) largely explains their therapeutic effect [31].

Renoprotective effect of ω-3 PUFA

The use of ω-3 PUFAs in patients with diabetic nephropathy helps reduce oxidative stress and has a positive effect on the condition of the kidneys. Preliminary data have been obtained on the possibility of reducing the rate of sclerosis of the glomerular apparatus in patients with chronic kidney pathology with the use of ω-3 PUFAs. It is possible that this drug may inhibit the progression of chronic renal failure in individuals with chronic kidney disease, which requires further study [32].

Application of ω-3 PUFAs in malignant neoplasms

The basis for studying the possibilities of using ω-3 PUFAs in malignant neoplasms were the results of a number of epidemiological studies that showed that women in Japan and Greenland have an extremely low incidence of breast cancer, which is most likely associated with diet. Traditionally, the diet of the inhabitants of Japan and Greenland includes large amounts of fish and seaweed containing ω-3 PUFAs. The results of subsequent studies revealed that the use of ω-3 PUFAs prevents the development, limits the growth and metastasis of breast cancer. In the mechanism of the protective effect of ω-3 acids against breast carcinogenesis, a decrease in the production of a number of arachidonic acid metabolites (prostaglandins E2 and F2, thromboxane A2), which are stimulators of tumor growth, is important. Along with the effect of ω-3 PUFAs on the synthesis of prostaglandins, a decrease in the immunoinhibitory effect of cortisol and a cytotoxic effect due to stimulation of peroxidation in tumor cell membranes are expected.

The inclusion of ω-3 PUFAs in the diet of women with an increased risk of developing breast cancer for 4 months leads to a significant reduction in the content of a tumor risk biomarker in the blood. In recent years, positive results have been obtained from the use of ω-3 PUFAs in experiments and in clinical settings also for a number of other tumors - colon, prostate [33].

Prevention and treatment of skin diseases

Docosahexaenoic acid is a structural component of the skin and is responsible for the health of the cell membranes that make up the majority of the skin. Healthy cell membranes mean soft, hydrated and elastic skin without wrinkles. Eicosapentaenoic acid provides the following skin benefits [34, 35]:

• controls sebum secretion;
• controls skin hydration;
• prevents follicular hyperkeratosis (small red pimples on the surface of the skin);
• prevents premature skin aging;
• prevents acne.

Omega-3 fatty acids can also protect your skin from sun damage. EPA helps block the release of substances that break down collagen in the skin after sun exposure.

ω-3 PUFAs are very promising for psoriasis, which is considered as a kind of lipoidosis (liponodosis) of the skin. The positive effect of ω-3 PUFA preparations was noted in almost all patients with psoriasis. Good results have been obtained in the treatment of patients with lichen planus and atopic dermatitis [36, 37].

central nervous system

Considering the high content of DHA in the organs of the central nervous system, its participation in the processes of myelination and transmission of nerve impulses, attempts are being made to use PUFAs in the treatment of patients with bipolar mental disorders [11]. Thus, 64.3% of patients who took part in a double-blind, placebo-controlled study of the effectiveness of a dietary supplement with ω-3 PUFAs showed a marked improvement in response to standard therapy, versus 18.8% of patients in the control group (p = 0 ,02). In schizophrenia, a significant relationship was found between the level of ω-3 PUFAs in the diet and the severity of symptoms. In a randomized, double-blind study of hyperexcitability syndrome in combination with decreased attention in children, it was shown that an increase in the content of these acids in the blood serum under the influence of a dietary supplement with ω-3 PUFAs significantly correlates with a decrease in symptoms of hyperexcitability.

Fish oil and Alzheimer's disease have been studied for several years with consistent results. Essential fatty acids, vital to brain function, found in fish oil may not only slow cognitive decline, but also help prevent brain atrophy in older adults. The study, published in the FASEB Journal, looked at the health effects of four to 17 months of supplementation with ω-3 fatty acids and antioxidants. The findings further support the possibility of using fish oil as a weapon to combat the onset of cognitive decline and Alzheimer's disease [38].

Low levels of ω-3 PUFA are associated with sleep problems in children and obstructive sleep apnea in adults. Low levels of DHA are also associated with decreased levels of the hormone melatonin, which helps you sleep. Studies in children and adults have shown that taking ω-3 PUFA supplements increases sleep duration and quality.

ω-3 PUFA supplements help prevent and treat depression and anxiety. EPA is the most effective PUFA in the fight against depression. In people suffering from mental disorders, the level of ω-3 PUFAs is significantly reduced. Supplementation with ω-3 PUFAs has been shown to reduce the incidence of mood swings and relapses in people with schizophrenia and bipolar disorder. Taking ω-3 PUFA supplements may also reduce aggressive behavior [39].

ω-3 PUFAs during pregnancy and in infants after birth

ω-3 PUFAs contribute to normal brain development in the fetus during pregnancy and in infants after birth. PUFA ω-3 fatty acids play a critical role in brain growth and development in young children. 40% of the PUFA DHA is found in the brain and 60% in the retina. It is therefore not surprising that children fed infant formulas supplemented with DHA have better vision than children fed infant formulas without this fatty acid [40, 41].

Getting enough ω-3 PUFAs during pregnancy is associated with numerous health benefits for the baby, including:

• higher level of intelligence;
• better communication and social skills;
• fewer behavioral disorders;
• reducing the risk of developmental delay;
• reducing the risk of developing attention deficit hyperactivity disorder (ADHD), autism and cerebral palsy.

Omega-3s may reduce ADHD symptoms in children

ADHD is a neurobehavioral developmental disorder characterized by inattention, hyperactivity, and impulsivity in children. Some studies have shown that ADHD in children is associated with lower blood levels of ω-3 PUFAs compared to their healthy peers. Moreover, numerous studies have shown that ω-3 PUFA supplementation can actually reduce ADHD symptoms. ω-3 PUFAs help improve alertness and task performance. They also reduce hyperactivity, impulsivity, anxiety and aggression. Recently, researchers have assessed the evidence for the effectiveness of various ADHD treatments. They found that one of the most effective natural treatments for ADHD is fish oil [42].

Noteworthy is the fact that ω-3 PUFA drugs are well tolerated and there are virtually no side effects. It was noted that taking therapeutic doses did not cause serious side effects. However, in certain groups of patients, for example, those with an increased risk of bleeding, ω-3 PUFA preparations should be prescribed with caution.

Optimal ratio of polyunsaturated fatty acids

According to nutritional biochemist William Landes, a National Institutes of Health researcher and world-class expert on the action of essential lipids, ω-3 and ω-6 fatty acids are in constant competition for possession of the enzyme desaturase. This active substance is included in the structure of all cell membranes, maintaining their normal structure. It has a greater affinity for ω-3. But, due to the excess of lipid compounds of the ω-6 type, they combine to a greater extent with this enzyme, which leads to their accumulation in the body. This means that in conditions of deficiency of ω-3 lipids in the food consumed, the human body cannot provide its tissues with these essential fatty acids. Since nature abhors a vacuum, ω-6 compounds take their place. All these data indicate only one thing: food must contain a sufficient amount of fatty acids from the ω-3 PUFA category. This will not only provide the body with vital components, but also protect it from the harmful effects of competitors of these compounds. In case of prolonged deficiency, the body slows down and distorts metabolic processes so much that it becomes very difficult to restore them.

A number of medical studies have shown that an excess of ω-6 PUFA relative to ω-3 PUFA significantly increases the risk of a number of diseases. The diet of modern people includes large quantities of ω-6 PUFAs and a lack of ω-3 PUFAs. These acids should enter the body in a ratio of 3:1, but we get approximately 40:1 from our food. This means that ω-6 PUFA is supplied in excess, and ω-3 PUFA is in deficiency. This leads to an imbalance in metabolic processes and a number of diseases. With an excess of ω-6 PUFAs, a weakening of the body’s protective functions, the immune system, disorders of the cardiovascular system, various types of inflammation and other diseases, including cancer, can occur. Why do Americans, and now not only them, suffer from excess weight: because they were brought up on fast foods and processed foods, in which the content of ω-6 PUFAs and saturated fats is off the charts. Abuse of fatty meat begins irreversible processes that can affect the nervous system, cause infertility, eczema and liver destruction. For children, this threatens to delay growth and overall development.

Scientists from the Division of Health Problems of the National Academy of Sciences (NAS) recommend consuming fatty acids in a ratio of 10:1. This is significantly higher than what is recommended in Sweden (5:1) or Japan (4:1). Perhaps it is due to this indicator that these countries have a relatively low level of heart and vascular diseases, and great progress has been made in the treatment of oncological pathology. At the same time, food should not contain more than 30% of the total calories. Based on this, it is recommended that less than 8% of calories come from PUFAs, with an ω-6/ω-3 ratio of 5:1–3:1. It must also be remembered that due to the participation of PUFAs in the processes of lipid peroxidation, it is advisable to take them simultaneously with antioxidants (tocopherol, etc.). Considering that food sources of ω-3 PUFAs are quite limited and the ratio of ω-6/ω-3 PUFAs in the modern human diet is far from optimal, biologically active food supplements that enrich the diet with PUFAs have now been developed and are available on the market in large quantities [ 43].

Recommendations for use of ω-3 PUFA

Recommendations from the Research Institute of Nutrition of the Russian Federation provide for daily consumption of 0.8–1.6 g of ω-3 fatty acids. More precise dosages depend on many factors and are suggested by foreign recommendations. According to experts, those who want to protect their hearts should eat a variety of oily fish (such as salmon, tuna and mackerel) at least twice a week. Those with heart problems should get 1 g of ω-3 PUFA per day, preferably from fatty fish. About 50 g of fish contain 1 g of ω-3 PUFA. 30 g, or one handful, of walnuts contains about 2.5 g ω-3. This is equal to approximately 100 g of salmon. Flaxseed oil contains alpha-linolenic acid, the most potent plant source of alpha-linolenic acid, which the body can use to produce eicosapentaenoic acid and decosahexaenoic acid. It's much better to choose whole flax seeds, as they also contain 3 grams of fiber per tablespoon as well as beneficial phytoestrogens. Other sources of ω-3 include canola oil, broccoli, cantaloupe, beans, spinach, grape leaves, bok choy, cauliflower and walnuts. Additionally, by consuming more ω-3, you can replace some ω-6 fatty acids from cooking oils (sunflower, soybean, etc.) with a third type of omega fatty acid known as ω-9 (oleic acid). It is a monounsaturated fat found primarily in olive oil.

Are all ω-3 PUFA preparations “equally beneficial”? Based on their origin, ω-3 fatty acids can be divided into two groups: “vegetable” and “marine”. The “sea” type primarily includes DHA. It is mainly found in fish, shrimp, crabs and the tissues of marine animals. The second representative of the “marine” ω-3 acids, DPA, is a substance found only in marine mammals.

Plants, both terrestrial and aquatic, almost do not synthesize “marine” forms of ω-3 polyunsaturated fatty acids and cannot serve as their source.

Plant-based ω-3 fatty acids include ALA and EPA. Plants mainly synthesize ALA. Once in the body of a healthy person, it is completely converted into the active “plant” form of ω-3 fatty acids EPA. When choosing a preparation of ω-3 polyunsaturated fatty acids, you should first of all pay attention to the amount of “marine” forms of DHA and DPA. The content of “plant” forms of EPA and ALA will be sufficient in any preparation. DPC-rich drugs deserve preference because they can more effectively cope with any form of ω-3 polyunsaturated fatty acid deficiency in the body. Required "marine" forms: 500 mg. Thus, it is necessary to compensate for the lack of ω-3 polyunsaturated fatty acids, amounting to at least 200 mg of “marine” forms (DHA, DPA) and 300 mg of “vegetable” forms (EPA and, optionally, ALA).

For effective prevention of atherosclerosis, it is recommended to take 300 mg of type ω-3 polyunsaturated fatty acids per day. In order to prevent malignant tumors, ω-3 type polyunsaturated fatty acids must be taken for a long time - for many years. In prophylactic doses, ω-3 type polyunsaturated fatty acids are well tolerated and have no side or toxic effects [45, 46].

In accordance with the recommendations of the European Association of Perinatal Medicine (EAPM), the daily dose of DHA and EPA for pregnant and lactating women is at least 300 mg, with an acid ratio of 5:1; and for patients with cardiovascular insufficiency, the ratio of EPA to DHA = 1.5:1.

Experts from the US National Institutes of Health have not established recommended amounts of ω-3 fatty acids, with the exception of alpha-linolenic acid. The average daily recommended amounts for alpha-linolenic acid are listed below in grams (Table 1).

For cardiac patients, ω-3 PUFAs are included in the recommendations of the All-Russian Scientific Society of Cardiology (2017) - “you can resort to prescribing polyunsaturated fatty acids in a dose of 2–4 g/day to reduce triglyceride levels”; and recommendations of the American Heart Association (American Heart Association, AHA 2003) (Table 2). The maximum safe amount depends on the sources of ω-3 - no more than 7–8 g per day in the form of fish oil capsules and unlimited in the form of regular food [47].

Based on the available scientific evidence, it is most advisable to prescribe ω-3 polyunsaturated fatty acids for the prevention of breast, colon and prostate cancer in patients at risk. In global oncology, it is planned to conduct long-term interventional clinical trials on the chemoprevention of cancer of these localizations using type ω-3 PUFAs. For auxiliary treatment of cancer patients: increasing the effectiveness of radiation and chemotherapy, during the period of preoperative preparation and rehabilitation, combating cancer cachexia during generalization of the tumor process, ω-3 type polyunsaturated fatty acids should be prescribed in doses of at least 1.8–2 g per day, in maximum doses - 13–18 g per day.

Tolerance of ω-3 PUFA

ω-3 PUFA preparations have proven high safety and good tolerability. No serious side effects have been reported when taken in therapeutic doses. If you have an individual intolerance to fish products, allergic reactions to taking ω-3 PUFAs are possible. Taking ω-3 PUFAs at a dose of up to 3 g per day does not lead to the development of undesirable reactions. However, in certain groups of patients, for example, those suffering from diabetes mellitus, with an increased risk of bleeding or with a high baseline level of low-density lipoproteins, ω-3 PUFAs should be prescribed with caution. Taking ω-3 PUFAs at a dose of more than 3 g per day increases the risk of bleeding, but cases of serious bleeding have not been reported. High doses are more likely to cause nosebleeds or hematuria. Very high intake of ω-3 PUFAs (“Eskimo” intake) increases the risk of hemorrhagic stroke. The reasons for such disorders are the ability of ω-3 PUFAs to reduce thrombus formation, prolong bleeding time and reduce von Willebrand factor.

An overdose of these compounds can be dangerous, which is much more severe than their deficiency. But it is extremely difficult to achieve an excess of polyunsaturated fatty acids in the body, since they accumulate very slowly. Therefore, only systematic and long-term intake of high doses of ω-3 PUFAs can be considered dangerous.

Symptoms of intoxication:

• headache;
• nausea;
• vomit;
• dyspeptic intestinal disorders;
• chest pain;
• heavy periods.

Among the side effects from the gastrointestinal tract, dyspeptic disorders in the form of nausea and, in some cases, diarrhea are possible, mainly against the background of high doses of ω-3 PUFAs. However, these phenomena are unstable and quickly passing. A number of scientific publications recommend cold-water fatty fish as a possible alternative to ω-3 PUFA intake, which is recommended to be consumed at least twice a week. At the same time, one should remember about the possible contamination of fish with potentially hazardous products - such as heavy metal salts, dioxins, methylmercury and polychlorinated biphenyls. Ingestion of heavy metal salts can lead to dysfunction of the central nervous system and other disorders. In addition, unrefined fish oil may contain pesticides. Therefore, for the prevention and treatment of cardiovascular diseases, it is recommended to use highly purified ω-3 PUFAs.

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E. Yu. Plotnikova1, Doctor of Medical Sciences, Professor M. N. Sinkova, Candidate of Medical Sciences L. K. Isakov, Candidate of Medical Sciences

Federal State Budgetary Educational Institution of Higher Education Kemerovo State Medical University, Ministry of Health of the Russian Federation, Kemerovo

1 Contact information

The role of omega-3 unsaturated acids in the prevention and treatment of various diseases (part 2) / E. Yu. Plotnikova, M. N. Sinkova, L. K. Isakov For citation: Attending physician No. 8/2018; Page numbers in the issue: 56-61 Tags: polyunsaturated lipids, ratio, nutrition, cardiovascular diseases, prevention

Omega 3 norm per day

To get the maximum benefit from PUFAs, supplements should be taken strictly according to the instructions and dosage specified by the manufacturer. The permissible limit cannot be exceeded.

On average, the Omega 3 norm per day is:

• for men – from 2 to 4 grams;
• for women – from 2 to 3 grams;
• for children – from 1 to 2.5 grams.

The dosage depends not only on gender, but also on the person’s activity. Athletes need at least 3 grams per day to maintain physical fitness, and 2 grams are enough to strengthen the immune system.

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Top 5 Omega-3 Side Effects

Possible side effects of omega-3 may include both negative and positive side effects.

Some of the best positive side effects of omega 3 include:

• improved heart health,
• mental health support,
• reduced inflammation,
• management of autoimmune diseases,
• potentially lower risk of cancer,
• bone and joint support,
• improved sleep,
• relief of PMS symptoms,
• anti-aging effect.

Read more about what Omega-3 is, its benefits or harm, on our website.

However, there are also some negative omega-3 side effects that tend to occur when getting too much of this fatty acid, including the following:

Fishy aftertaste

The side effects of omega-3 fatty acids may vary depending on the source of omega-3 in the supplement you take. If you take fish oil as a source of omega-3, then you may experience some fish side effects.

Side effects of fish oil and krill oil pills may include a fishy aftertaste or even fishy breath. This is often due to a low-quality product that has become rancid. While it is normal for fish oil supplements to smell or even taste fishy, ​​ideally they should not leave that taste and odor behind, but this is definitely a possible common side effect.

Digestive problems

Bad side effects of omega-3s can include digestive problems including nausea, bloating, burping, upset stomach, and loose stools. These possible effects are likely when taking high doses (more than 3 grams per day).

Side effects of Omega-3 capsules may also include belching. Some people find liquid fish oil supplements to be better for their digestive system. In liquid form, the absorption of liquid fish oil by the body can be faster and easier.

Bleeding and bleeding

If you experience nosebleeds or bleeding gums after taking omega-3s, fish oil may be the cause. This is one of the possible side effects that omega-3 supplements can cause in people.

A 2013 study found that possible side effects of omega-3 supplements may include decreased blood clotting in healthy adults taking 640 mg of fish oil per day. Overall, the researchers concluded that higher doses of omega-3s are a more appropriate recommendation for patients with heart disease rather than for healthy people. The potential for abnormal bleeding is why people taking blood thinning medications should not take omega-3s without first consulting a doctor.

Decreased immune system function

Omega-3s have impressive anti-inflammatory effects that can help with a wide range of health problems. However, high doses of fish oil can reduce the activity of the immune system, which can reduce the body's ability to fight infection.

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A scientific review published in 2013 states the following. Excessive amounts of omega-3 fatty acids can sometimes alter immune function. This can lead to a dysfunctional immune response to a viral or bacterial infection. The described side effect is especially important for those who suffer from weakened immune systems, as well as the elderly.

Excess vitamin A

One possible side effect of omega-3 (fish oil), especially cod liver oil, is vitamin A toxicity. Cod liver oil certainly has its health benefits. But you have to be careful that it suits you and doesn't take too much. Just one tablespoon of cod liver oil contains about 270% of most people's daily vitamin A needs.

Vitamin A is a fat-soluble nutrient. This means that when we take in excess vitamin A, it is stored in our body (mainly in the liver). Vitamin A levels can accumulate and sometimes lead to dangerous toxicity. Chronic intake of excess vitamin A can lead to increased intracranial pressure, dizziness, nausea, headaches, skin irritation, joint and bone pain, coma, and even death.

Sources of Omega 3

To compensate for the lack of PUFAs in the body, you need to include foods rich in these acids in your diet. The main thing is to choose quality products and not fry them. Prepare dishes by steaming, stewing, boiling and baking. This will make your nutrition doubly useful.

What products contain

PUFA:

• all vegetable oils;
• flax-seed;
• eggs;
• hard cheeses;
• pumpkin and pumpkin seeds;
• avocado;
• fish fat;
• ocean and sea fish (red varieties are a priority);
• nuts;
• soy products;
• greenery;
• seafood;
• broccoli;
• cauliflower and Brussels sprouts.

Include the listed products in your daily diet to compensate for the lack of Omega 3. But nutrition alone is not enough, additionally take special vitamin complexes.

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How to take: general rules

Any, even the most useful substances, must be taken according to the rules in order to avoid overdose and negative effects on the body.

Eating fatty foods

acids is also carried out in compliance with the basic rules:

• do not exceed the prescribed daily dosage;
• take the tablets with food and water;
• as a preventive measure, take for 1 month; there should be 2-3 such courses per year;
• the duration of treatment is 2-3 months, after which you need to take a break for the same period and you can resume treatment;
• If you are already taking medications, consult your doctor about the safety of taking them together with PUFAs.

By taking Omega 3, you will strengthen your body and be able to prevent many diseases. This is a useful and extremely necessary substance, which can be obtained both from food and from special supplements.

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How to choose natural fish oil

This is fat that is concentrated in the liver or muscles of fatty fish. Mainly in the form of triglycerides. Natural fish oil (TG) is the easiest way to provide your body with Omega-3 fatty acids.

Natural fish oil contains several important nutrients.

About 30% of fish oil is Omega-3 (EPA and DHA), while the remaining 70% consists of other fatty acids. In addition, natural fish oil contains vitamins A and D.

Cod liver is the most common source of natural fish oil. Typically, these Omega-3 complexes are sold in tinted glass or plastic bottles in liquid form. Bottled fish oil is also protected from oxidation by an inert gas.