Omega 3 under scrutiny: dosage and health benefits (effects)

Omega 3s are a supplement that still stands a bit unfairly in the shadow of BECAs, EAs and similar nonsensicalsupplements, but they do have their justification and studies confirming various positive effects are increasing, thank God. Well, since you've bombarded us with tons of questions after our ranking of the best omega fatty acids we've decided to bring you another article in our Supplements Under the Spotlight series.

What exactly are omega 3s?

Omega 3s are essential unsaturated fatty acids that are essential for the proper functioning of the human metabolism. Since our bodies cannot make them on their own, they must ideally be taken in through diet or in the form of supplements. In this case, they have a positive effect on the health of the eyes, brain and heart, which is already a compelling reason to use them. But as you'll see in our article today, omega-3 fatty acids also boast an effect closely linked to muscle growth, which perhaps few people would expect.

How can we break down omega 3 fatty acids?

While there are many more omega fatty acids, for the purposes of our article todayfor the purposes of this article, the three most important ones we encounter today and every day will suffice. These will be specifically EPA and DHA, which are integral to any proper supplement, and ALA, which is a plant-based "alternative" to fish oils.

Alpha-linoleic acid (ALA)

Alpha-linoleic acid is, at its core, a bit of a different omega 3 fatty acid. Compared to EPA or DHA, it has a two-carbon shorter chain, which results in a completely different metabolism. Few people know that ALA is primarily used in the body as an energy source.

Our body can make ALA, if necessary, by lengthening the chains of DHA, but according to professional researchthis conversion is very inefficient and wasteful as it converts about 1-9% depending on conditions. ALA is mainly found in vegetable oils and is therefore the best option for vegans and vegetariansHowever, trying to increase your omega 3 intake with it is pointless for the average person.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)

EPA and DHA are a key component of almost every supplement containing omega 3 fatty acids, so we'll introduce them together. Eicosapentaenoic acid has twenty carbons and five double bonds in its structure, while docosahexaenoic acid has twenty-two carbons and six double bonds.

Compared to the aforementioned alpha-linoleic acid, they have a longer chain, which is reflected in a different metabolism. These two acids are very often linked to a healthy heart, a reduction in LDL cholesterol, but also to improved insulin sensitivity.

The best sources of omega 3

Omega 3 fatty acids are found in a fairly wide variety of foods. The dominant group is, of course, fish, which we must not leave out in our article and will list specific representatives. Healthy fats can of course also be found in many plant products, but these are moreALA, which the body has yet to convert, as we explained above. Either way, we'll review the best sources of omega 3 here.

1. Chia seeds

Chia seeds are a superfood in the truest sense of the word. In fact, you can find a total of 13g of ALA per 100g, which is up to 60% of all fats. They are a rich source of calcium and antioxidants, and are also great for weight loss diets, as they fill you up for a long time while ensuring stable blood sugar levels.

2. Salmon

Salmon is a predatory fish that feeds on crustaceans, herring or small fish. In addition to its high content of omega-3 fatty acids, which are present in about 1.45 grams per 120 g, salmon is also rich in sodium, potassium, vitamins D, E, B and other health benefits.

3. Walnuts

Walnuts are also a good source of omega-3 fatty acids and contain vitamins E and B, folic acid, magnesium, zinc and copper. They are a high-calorie food, but contain only healthy fats and almost 20% protein.

4. Other sources

Other sources of these fatty acids are definitely worth mentioning, for example:

• sardines, which contain about 1.35g of omega 3 per 120g of fish
• mackerel containing 1.25g of omega 3 per 120g
• beef containing 1.1g of omega 3 per 120g
• Flaxseeds offering up to 3.2g of omega 3 in two tablespoons

TIP: Read about the 9 best sources of omega 3 fatty acids!

What are the health benefits of omega fatty acids?

While we've already outlined a few in the previous paragraph, omega 3 fatty acids definitely have a much wider range of benefits, many of which you wouldn't expect. So let's take a look in this paragraph at not only the most important health benefits, but also the benefits they hold in terms of building muscle mass. To make sure that we are not trying to glorify these supplements only subjectively and without justification, we state all the facts based on expert scientific studies, which we also refer to.

1. Reduced risk of heart attack

As the results show of scientific studies, regular use of omega-3 fatty acids reduces the risk of heart attack and stroke. This is mainly due to the ability of omega fatty acids to act on the phospholipid component of membranes, thereby stabilising membrane ultrastructures.

2. They strengthen the immune system

Although few of you would probably think so, long-term use of omega 3s can actually boost the functioning of the immune system . Expert knowledge has demonstrated this effectiveness in healthy individuals who experience a balancing effect any imbalances in the immune system much earlier and more effectively.

3. Shorten the course of inflammatory processes

The ability of omega-3 fatty acids to shorten the course of inflammatory processes is often shown byattributed primarily to EPA, which must be administered in the form of higher doses. In this context, it is also worth mentioning that, on the contrary, a significant excess of omega 6 fatty acids can reduce inflammationinflammatory processes in the body, and it is therefore important to ensure a balance between these two groups of substances.

4. They lower LDL cholesterol levels

LDL cholesterol, which is known by the general public as 'bad cholesterol', is harmful to the body because of thebecause of its ability to deposit on the walls of blood vessels, causing a loss of elasticity and a significant reduction in patency. However, as demonstrated by expert evidence, regular consumption of EPA and DHA inhibits the production of LDL cholesterol, helping to prevent heart attacks and strokes.

5. Positively affect athletic performance

Research have shown that regular intake of omega-3 fatty acids can prevent catabolism in active athletes. Interestingly, however, this effect only occurs when taken with a meal rich inm carbohydrate- and protein-rich meals, this effect was not observed when the supplement was taken after waking up in the morning on an empty stomach.

What should be the ideal ratio between omega 3 and 6?

Much more important than the ratio between saturated and unsaturated fatty acids in the diet is the actual ratio between omega 3 and omega 6 fatty acids. In fact, the two groups of substances work in somewhat opposite ways. While omega 3s are anti-inflammatory, omega 6s can promote inflammatory processes, as can, according to some some scientific evidence can cause cardiovascular problems, some autoimmune disorders and even cancer.

The fundamental problem is that our current diet contains a ratio of omega 6 to omega 3 of around 15:1, even though by nature we are set at a ratio of around 2:1 or 4:1. The solution is simple, just focus more on eating fish and other foods rich inor use supplements to balance the ratio.

Dosage of omega 3 fatty acids

Dosing supplements containing EPA and DHA is still a problem for many athletes. A basic rule of thumb is to divide the daily dose, which should be roughly 1 to 10 grams of fish oil, into multiple servings to avoid digestive problems.

The second lesson is the necessity of taking it with a meal rich in protein and carbohydrates, because omega 3 increasesincrease the anabolic response of the cells to the amino acids, thus preventing catabolism. However, this effect occurs only when taken with food. For this reason, I recommend taking 1-2 capsules with breakfast and the same dose with a post-workout meal.

What should be the correct ratio of EPA to DHA?

Although it sounds somewhat unbelievable, with omega fatty acidsit is definitely not true thatthat the more concentrated the formula is, the better supplement you have. In fact, their content can be artificially increased by filtration, which is not very good.so the overall usability may ultimately be worse. You should therefore always choose supplements that contain EPA and DHA naturally. There are two ways you can at least get an indication of this. The first is the content of these two acids in fish oil. Of a 1000mg fish oil capsule, roughly one third should be EPA and DHA. The second is the overall ratio between EPA and DHA, which should be about 1.8:1.2. These values are more or less approximate, but if your chosen supplement doesn't meet the criteria in some radical way, there's probably something wrong with it.

Are capsules or liquid form better?

You could say that there are two basic forms in which you can find supplements containing omega fatty acids.

The more typical is the capsule form, where the fish oil is enclosed in a capsule made up of gelatin, glycerol (a humectant) and purified water. None of the ingredients used are in any way harmful to health, and if you store such a product in a dark, dry place, it has a really long shelf life.

However, if you want to avoid capsules, you can choose the liquid form. Its advantage is the absence of the three above-mentioned ingredients, on the other hand it is noIt is often necessary to use an antioxidant to prevent rapid degradation of the oil. For example, rosemary oil is often used as an antioxidant.

Generally speaking, however, liquid fatty acids do not have such a long shelf life and must often be kept in the fridge after opening to prevent their deterioration. A minor disadvantage of the liquid form may be, for example, for bodybuilders in a pre-contest diet, the higher fat content, which the tablets eliminate quite well (resp. You take less volume and therefore less fat). For the average exerciser, however, it makes little difference and there is absolutely minimal difference between the different forms of omega 3.

Which omega 3 do we recommend?

Since there are dozens, if not hundreds, of different omega 3 supplements on the market, we decided to test the ones that caught our eye andto help you choose the best omega 3 supplements. The natural content of EPA and DHA is key when it comes to these supplements. Some supplements may be much more concentrated, but their content is increased through unfriendly filtration, which will ultimately impair usability. Similarly, the quality of the resulting supplement is determined by, for example, the species of fish or its origin, as freshwater fish are not prone to heavy metal accumulation. Therefore, if you do not like any of our preferred and recommended supplements, beware when choosing another one and do not be fooled by a good composition at first sight.

Omega 3 we recommend:

Well, that's all for today's article. If you have any questions about taking omega 3 fatty acids, feel free to ask in the comments and we are always happy to answer.

Previous parts:

• Citrulline under the microscope.
• Joint nutrition under the microscope.
• Glutamine under the microscope: proper dosage, effects and our experience
• BCAAs under the microscope: Benefits, proper dosage and side effects
• Whey Protein Under the Spotlight: Manufacturing processes, protein breakdown and benefits
• Creatine under the microscope: Synthesis, benefits, dosage and side effects
• Pre-workouts under the microscope: Uses, active ingredients and negative effects
• Magnesium under the microscope: Benefits, dosage and its best forms
• Vitamin D3: Benefits, proper dosage and best form
• EAAs under the microscope: proper dosage, effects and supplement reviews

Everything you need to know about Omega 3 (video):