5 Signs That Show Your Body is Deficient in Omega-3

Fish oil has been one of the most famous foods for a century and a half. It is believed that the first to eat it were the northern peoples living by the sea. And in the 70s of the last century, scientists observing Eskimos began to notice that they lived much longer and were less likely to suffer from cardiovascular diseases. It turned out that fatty fish, constantly present in their diet, contain substances (omega-3 fatty acids) that lower the level of cholesterol in the blood. A few years later, scientists came to the conclusion that omega-3 is the most important substance that affects the health of the whole body. Later, fish oil began to be used everywhere to prevent various diseases. And in kindergartens of the USSR, the legendary spoon with a bitter, oily substance was made a mandatory item on the menu.

Today, approximately 80% of the Russian population is deficient in the consumption of omega-3 polyunsaturated fatty acids. By the way, omega-3 – PUFAs – are one of the most important and essential nutrients associated with the functioning of the entire human body. They strengthen the immune system, resist age-related changes and are responsible for the condition of the skin and hair. However, since the human body cannot synthesize them in sufficient quantities, they must be present in the diet.

In our material we will talk about how to understand that the body really does not have enough omega-3, choose a high-quality supplement and replenish the necessary supply.

What is omega-3-PUFA in simple words?

First, let’s take a brief excursion into the world of PUFA diversity. PUFA, as you already understood, means polyunsaturated fatty acids. These include omega-9, omega-6 and omega-3. The second is the main polyunsaturated fat.

There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). In order to maintain all body functions, it is important to monitor the high levels of EPA and DHA, which enter the body especially with fatty sea fish. By the way, now only about 10% of the inhabitants of continental Europe regularly consume the required amount of fish – 2-3 servings or more per week. The real question remains: how do you know you’re part of the other 90%?

5 Signs That Show Your Body is Deficient in Omega-3

Our body is a unique system. He can independently inform us about his needs and deficiencies. We talked about what signals indicate omega-3 deficiency. Michael GinzburgProfessor at the Academy of Healthcare Industry Professionals (ASIZ), expert at SOLGAR.

One of the main signals of omega-3 deficiency in the body is dry skin. Omega-3 plays an important role in maintaining moisture levels and maintaining the firmness and elasticity of the epidermis. Therefore, if there is not enough fatty acids in the body, this can affect the condition of the skin in the form of dryness, flaking and itching.

Omega-3 is an important component for healthy brain function. Deficiency of this nutrient can lead to memory and concentration problems. People with omega-3 deficiencies may have difficulty remembering new information and focusing on tasks.

Omega-3 fatty acids play an important role in maintaining mental health. Deficiencies may be associated with an increased risk of depression, anxiety, and worsened mood. People with omega-3 deficiency can often feel depressed and apathetic towards their environment.

Another important property of omega-3 acids is anti-inflammatory. They maintain the balance between inflammatory and anti-inflammatory processes in the body. Omega-3 deficiency can contribute to chronic inflammation, which increases the risk of developing various diseases.

Omega-3 acids (especially docosahexaenoic acid) are essential components of the retina. Omega-3 deficiency can lead to decreased vision in dark and dry eyes and may also increase the risk of age-related changes and vision problems.

How to compensate for omega-3 deficiency?

As we mentioned earlier, there is a deficiency in omega-3 PUFA consumption among the majority of residents of Russia. And one of the main reasons is unbalanced nutrition.

The fact is that omega-3s are not synthesized in the body, they must come from food. Our diet consists primarily of saturated fats (found in meat, poultry, dairy, and eggs) and trans fats. Polyunsaturated fatty acids constitute a very small percentage. You probably know trans fats from all kinds of horror stories. But they are actually much more real than they seem at first glance. Both trans fats and saturated fats cause clogged arteries, increasing the risk of heart attack and stroke. Researchers from the Harvard School of Public Health in Boston have come to the disappointing conclusion that trans fats may increase the risk of developing diabetes. But there’s good news: Replacing trans fats in your diet with polyunsaturated fats (i.e. those found in omega-3s) can reduce the risk of developing diabetes by 40%. Therefore, it is very important to monitor the amount of this vital ingredient in your body.

But we face a few more challenges here. First, there are very few high-quality sources of omega-3 polyunsaturated fats. Certain types of acids are found in oily marine fish, linseed oil and brown seaweed. Second, the body can only absorb 5% of polyunsaturated fatty acids from food. Moreover, this ability is not sufficiently developed in everyone. Third, natural omega-3 fatty acids are very unstable. They oxidize easily in light and air and deteriorate when heated. Therefore, taking omega-3 PUFAs in food form is the best option available.

How to Choose the Right Omega-3?

The choice of omega-3 supplements should be approached with all responsibility. You can now find dozens of bright packages on drugstore shelves offering everything from vitamin D to omega-3. Together with our expert, we have compiled a five-item checklist for you that will help you not get lost and make the right choice.

— Package. One of the best options is dark-tinted glass, which protects against light damage. This is an indifferent material that does not affect the active ingredients. Additionally, the recyclability of glass is important for supporters of conscious consumption.

— Manufacturer. According to Rospotrebnadzor, 8 to 20 percent of Russians now receive food. In addition, the proportion of citizens who regularly use nutritional supplements is increasing by approximately 5% every year. As demand increases, so does the supply of low-quality manufacturers who produce products in inappropriate conditions from low-quality raw materials and bright advertising packaging. Therefore, the best way to protect yourself is to choose reliable companies that have a long history and have proven themselves in the market.

— To connect. Note that dietary supplements contain natural antioxidants (e.g. vitamin E). This will guarantee the safety of nutrients and the safety of product intake.

— Ticket. To get the right result, we need to take the maximum amount of omega-3 in one capsule. See concentration definition on the label. What is important is not the amount of fish oil in the composition, but the concentration of EPA and DHA. Foods that do not contain this data do not meet quality standards. Today, the optimal concentration for daily intake is 950 mg. By the way, it contains exactly this concentration Triple Omega-3 950 mg From SOLGAR in every capsule.

— place of purchase. Choose pharmacies where you are guaranteed to purchase a registered product that has passed all the necessary testing stages in terms of authenticity, quality and safety. In addition, the storage and transportation conditions of biologically active substances are also an important issue, which directly affects their effectiveness and, most importantly, their safety.

All that remains is to check everything in practice!