Tips on how to use Omega 3
You should consult a doctor or nutritionist before taking omega-3 fatty acid supplements; You should also not use these supplements without the supervision of a doctor, because there are many types and doses of them, in addition to the fact that needs differ from one person to another and from one case to another, It is also preferable to follow some tips when taking omega-3 supplements, including the following: :
Avoid exceeding the dose of one gram of omega-3 acids unless the doctor prescribes a higher dose.
Take high-quality supplements.
Take eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) together, as each of them provides the body with different health benefits .
How to use Omega 3 for hair
- Two capsules of the Omega-3 nutritional supplement.
- Two tablespoons of olive oil.
How to prepare and use:
- Mix the ingredients well until combined.
- Massage your hair with the mixture from the roots to the ends.
- Cover your hair with a hair hat.
- Leave it for half an hour.
- Wash your hair with shampoo and lukewarm water.
How to use omega 3 for the face
the components:
- 5 capsules of Omega 3 nutritional supplement.
How to prepare and use:
- Collect the oil inside the omega-3 capsules.
- Distribute the oil on your face and leave it for 20 minutes.
- Wash your face with lukewarm water.
How to use omega-3 pills for fattening
Omega-3 pills have become common for fattening, and we recommend consulting a doctor or pharmacist to clarify the desired benefit of Omega-3 in this, and to determine the appropriate dose.
Groups that need Omega 3
We mention below some groups that may need to take omega-3 supplements:
Healthy people
If the person is in good health and does not suffer from the risk of heart disease; He does not need to take omega-3 supplements; Rather, it is recommended to eat two servings of fatty fish per week, such as salmon, tuna, and herring. It is worth noting that it may be recommended to take omega-3 supplements for people who cannot or do not prefer to eat fish. [2]
People at risk of heart disease
It is recommended to take high doses of omega-3 for those who suffer from high levels of triglycerides, or who have major risk factors for heart disease, but only after consulting a doctor.
pregnant woman
A pregnant woman's need for omega-3 fatty acids is higher compared to a non-pregnant woman, as docosahexaenoic acid (DHA) is important for the development of the fetus's brain and retina during the last third of pregnancy and until the age of 18 months of the child's life. [3] It is worth noting that excessive consumption of animal sources of omega-3, such as some types of fish, may lead to mercury poisoning. Therefore, pregnant women are advised to obtain their need for omega-3 by eating only two servings of seafood per week, eating vegetable oils, in addition to taking omega-3 supplements that contain docosahexaenoic acid (DHA).
But you must be careful not to take any supplements that contain vitamin A, also known as retinol, such as fish liver oil supplements. Because it may cause harm to the fetus, it is best for a pregnant woman to consult a doctor before taking any type of nutritional supplement.
Omega 3 sources
Natural sources of omega 3
It is usually preferable to obtain omega-3 fatty acids from natural food sources , [2] such as:
- Fatty fish that contains docosahexaenoic acids (DHA) and eicosapentaenoic acids (EPA). In fact, these types of fish contain high levels of toxic substances such as mercury and polychlorinated biphenyl (in English: Polychlorinated biphenyl). Examples include:
- Mackerel fish.
- Wild swordfish.
- Tilefish.
- Sharks.
- Fatty fish contain small amounts of mercury and polychlorinated biphenyls, such as:
- Wild salmon.
- Wild trout fish.
- Vegetable oils:
- Flax seed oil.
- Soybean oil.
- canola oil.
- Vegetarian foods:
- Chia seeds.
- Black walnut.
Omega 3 supplements Omega-3 supplements
are divided into supplements from animal sources and supplements from plant sources, and we mention them as follows:
- Supplements from animal sources: which usually contain docosahexaenoic acids (DHA) and eicosapentaenoic acids (EPA), including fish oil, fish liver oil, and krill oil.
- Supplements from plant sources: such as algae oil, which contains docosahexaenoic acids (DHA) and eicosapentaenoic acids (EPA), and flaxseed oil, which contains alpha-linolenic acid (ALA).
Harmful effects of taking omega-3 supplements
Omega-3 acids are found in many foods, and taking supplements that contain them leads to obtaining excessive amounts of them. It is recommended to avoid consuming more than 3 grams of omega-3 per day. Because it may cause uncomfortable symptoms for the digestive system , and it may also increase the risk of bleeding in people who take anticoagulants .
What are the recommended dietary amounts of Omega 3?
The following table shows the recommended daily intake of omega-3 acids for different age groups. It is worth noting that the value written for the two categories of children under the age of 3 years is the recommended amount of all omega-3 acids, while the rest of the quantities show the recommended amount of alpha-linolenic fatty acid. ALA; As it is the only fatty acid that is considered essential and that the body needs on a daily basis among the group of omega-3 acids, it should also be noted that it is recommended not to take omega-3 supplements except after consulting a doctor, as we mentioned previously: [7]