Omega 3 is a polyunsaturated fatty acid primarily known for its anti-inflammatory properties.
Recent research on cardiovascular diseases has shown that omega-3 fatty acids protect against heart and vascular diseases, improve hormone and enzyme functions, and play an important role in maintaining healthy brain and nerve function as well as vision. Teeth, skin, reproductive organs, and joints also need omega 3.
The balance between omega 3 and omega 6
Omega 3 needs to be balanced with omega 6, which instead increases inflammation as part of our immune system. Unfortunately, omega 3 is often too low compared to omega 6, so we need to ensure we get more omega 3 in our diet. However, both are essential fatty acids, meaning we need both.
Omega 3 in the form of DHA and EPA
DHA and EPA are two forms of omega-3 that have the health benefits that have made omega 3 so well known.
Alpha-linolenic acid, ALA, the omega-3 found for example in flaxseed, does not have the same properties and must be converted in the body to DHA and EPA, which requires a whole range of B vitamins, magnesium, zinc, and so on. And finally, only about 5% is converted to DHA and EPA!
ALA is found in flaxseed oil, hemp oil, rapeseed oil, soybean oil, walnuts, and dark green vegetables. EPA and DHA are found in fatty fish such as salmon, trout, mackerel, sardines, krill, and herring, in fish liver oil, and in some algae! Fish do not produce omega 3 fatty acids themselves but obtain them by eating microalgae.
EPA’s function
EPA has been shown to thin the blood and reduce its tendency to clot. This in turn reduces the risk of buildup of deposits on blood vessel walls and blood clots, which block important blood supply routes to vital organs and body parts. In 90 percent of cases, a heart attack occurs only after a blood clot blocks a major artery.
In our refined food, omega 3 fatty acids are usually lacking unless we eat salmon, sardines, mackerel, or herring several times a week, and of course reduce intake of fast food and junk food. The best and most effective way to get these fatty acids is through supplements.
The optimal EPA supplement also contains DHA. This fatty acid makes EPA work more effectively.
DHA’s function
The brain’s gray matter consists of one-third long-chain fatty acids, mainly DHA. DHA reduces blood viscosity. DHA can partly be converted to EPA in humans. DHA lowers elevated triglycerides and contributes to raising HDL cholesterol. It is also important for normal nerve function and plays a key role in the structural development of neural and synaptic membranes.
DHA reduces the flow of excess sodium and calcium in nerve cells and protects nerve cells. DHA helps regulate the balance of arachidonic acid in the body as well as the fluid balance in cells. DHA also has a positive effect on eye function, learning, and memory. DHA’s contribution to healthy brain development mainly occurs
It is also known as a substance that reduces aggressive behavior, decreases depression, reduces dementia symptoms, and improves vision.
DHA lowers noradrenaline. It is a synergistic substance to EPA and usually occurs in a ratio of 2:3 to EPA. DHA appears in various combinations with other fatty acids, e.g., EPA, GLA, and AA for tailored purposes, such as supporting healthy brain development in infants, reducing ADHD symptoms, improving dyslexia, and brain function.
Omega 3 deficiency
With omega 3 deficiency, one may notice dry and/or rough skin, scalp sores, and brittle nails. Depression and fatigue are also believed to be linked to a lack of the omega 3 fats EPA and DHA.
Omega 3 supplements
The big problem with eating fish is the presence of heavy metals, mainly mercury, and chemicals, primarily PCBs. Therefore, you should choose high-quality supplements where you know the oil is effective and not contaminated.
The Swedish National Food Agency recommends eating fish two to three times a week, including one serving of fatty fish. If you are vegan, allergic to fish, or simply do not like fish or do not eat enough, it becomes difficult to get sufficient amounts of DHA and EPA, so you may need to supplement your diet with omega 3 supplements.
A plant-based alternative to fish oil is an oil derived from algae. Opti3 is extracted from the microalga Schizochytrium, which has a high content of the omega-3 fatty acids DHA and EPA. Algal oil is the only plant-based source of these fatty acids.
Opti3
Opti3 is cultivated under controlled conditions in stainless steel tanks. When the algal cells mature, they burst through an enzymatic process to release the oil, which is then separated from the water and cell biomass. The manufacturer does not use solvents or chemicals in the process; it is physical separation. They add antioxidants to protect the oil – these are also natural.
Opti3 is available as capsules or you can choose Opti3 Liquid if you don’t like capsules. It is liquid algal omega 3 in olive oil with a hint of natural orange flavor.
Opti3 is perfect for the whole family, including children, vegetarians, vegans, and pregnant women. 150 ml of liquid lasts for 30 days.
Opti3 Complete Omega 3
Opti3 Omega-3 EPA & DHA Liquid
Who is it suitable for?
An omega-3 supplement based on algae can be taken by everyone, including vegans, fish allergy sufferers, and children. Pregnant women may also need extra omega-3 because it contributes to normal visual development and normal brain development in fetuses and breastfed infants.
If you have capsules at home but only want the oil, you can pierce the capsule and squeeze out the oil either onto a spoon or mix it into food. It is also common to give Opti3 to cats and dogs by squeezing the oil into their food.
Dosage
The Optimal Daily Intake (ODI) for an adult is 250–600 mg EPA. The usual recommended dosage is 600–700 mg EPA and 400–500 mg DHA.
Who should not take Omega 3?
People with hemophilia or problems with thin blood should be cautious. Blood clotting times are prolonged with high doses of EPA/DHA.
Some people who bleed easily, e.g., nosebleeds, may react, and people with severe kidney insufficiency or heart problems should also be cautious and consult their doctor beforehand. Especially if you are taking blood-thinning medications.
More safe & vegan Omega 3 supplements are available!
Vimergy Vegan Omega 3, 90 capsules
Helhetshälsa AlgOmega3 Cold-Pressed
MaryRuth's Vegan Liquid Omega-3
