You may have heard about omega-3 fatty acids before, notably EPA and DHA. These fats provide numerous health benefits, particularly as we age. Our bodies cannot produce a lot of EPA and DHA on their own. We acquire them primarily from eating fish or taking supplements.
Omega 31 for pregnant women- According to research, pregnant women who take EPA and DHA supplements have newborns with better-developed brains and vision. Their pregnancies also continue a little longer, and their babies are heavier at birth. So omega-3s are really crucial for fetal growth and development.
Omega 3 for heart health- EPA and DHA are beneficial to our hearts because they reduce inflammation, assist prevent blood clots, and minimize the chance of heart attacks or circulation difficulties later in life. According to research, ingesting omega-3 fatty acids can reduce the incidence of sudden heart attacks, particularly in patients who already have heart problems. In one large trial, heart patients who took 850 mg of EPA/DHA daily reduced their risk of sudden cardiac death by nearly 50%!
For heart health, the American Heart Association recommends eating fatty fish twice a week or taking 1 gram of EPA/DHA per day. 2-4 grams per day can help decrease elevated triglycerides. Omega-3s also have a minor blood pressure-lowering effect at doses more than 3 grams per day. Also, if someone is currently taking aspirin for heart health, adding EPA and DHA improves its effectiveness.
Omega 3 for brain– People with Alzheimer’s disease frequently have low DHA levels. Scientists are investigating if providing Alzheimer’s patients EPA and DHA supplements will help them maintain their body weight, reduce inflammation, and keep their cognitive functions sharper for longer. The data for genuine brain advantages is still preliminary, but it looks promising.
They also assist alleviate morning stiffness and aching joints in rheumatoid arthritis sufferers when taken in quantities of 3 grams or higher.
Given all of the data demonstrating how EPA and DHA omega-3s benefit fetal development, heart health, joint pain and our brains as we age, receiving enough throughout our lives appears to be critical for general well being and longevity.
Experts recommend consuming at least 300-900 mg of EPA and DHA every day. To acquire that much from diet alone, you’d need to consume at least 8-12 ounces of fish per week. Because most people do not get enough omega-3s from diet.
Fatty fish such as salmon and bluefin tuna contain the omega-3 lipids EPA and DHA. You can also acquire them by taking fish oil capsules. Oh, and make sure any fish oil supplement you take is good quality and tested for impurities. You want the pleasant omega-3 benefits without the mercury or other toxins. Flaxseed, walnuts, canola oil, and soybeans are all sources of ALA, another kind of omega-3. Long ago, individuals consumed roughly equal amounts of omega-3s and omega-6s. However, with increased corn and soybean oil, we now consume significantly more omega-6s – up to ten times more! This may not be beneficial for our health.
Omega-3s may elevate LDL cholesterol somewhat in some people. It’s unclear whether this matters. Fish can contain mercury, so restrict high-mercury fish such as swordfish. Fish oil capsules are devoid of mercury. Omega-3s can make you bleed more, but they do not appear to cause abnormal bleeding. Some may get minor GI side effects.
To summarize, take 1 gram of EPA/DHA for heart health, 2-4 grams for lowering triglycerides, and at least 3 grams if you have high blood pressure or rheumatoid arthritis. However, don’t overuse omega-3s; humans require both omega-3s and omega-6s. Moderation is crucial!
New research2 suggests that increasing your dose to 3-5 grams per day may assist with typical conditions that youngsters confront, such as depression, ADHD, and autoimmunity. There is no definitive proof yet, so consult your doctor first if you plan to supplement heavily.
So see your doctor to determine the appropriate oil dose for your unique health goals. And remember to consume that fishy goodness on a regular basis, not only when you have a sudden need! Sweet consistent supplementation wins out over occasional mega-dosing every time when it comes to witnessing results. Righteous!
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