Omega 3 is a polyunsaturated fatty acid primarily known for its anti-inflammatory properties. Recent years' research on cardiovascular diseases has shown that omega-3 fatty acids protect against cardiovascular diseases, improve hormone and enzyme functions, and play an important role in maintaining a healthy state in the brain and nerves as well as for vision. Teeth, skin, reproductive organs, and joints also need omega 3.
The balance between omega 3 and omega 6
Omega 3 needs to be in balance with omega 6, which instead increases inflammation as part of our immune system. Unfortunately, omega 3 is often too low in relation to omega 6, and therefore we need to ensure that we consume more omega 3 in our diet. 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 properties that have made omega 3 so well-known. Alpha-linolenic acid, ALA, which is the omega-3 found in flaxseeds for example, does not have the same properties but must be converted in the body to DHA and EPA, and this requires a whole host 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 get them by eating microalgae.
EPA's function
EPA has been shown to thin the blood and reduce its tendency to coagulate. This in turn reduces the risk of buildup of deposits on blood vessel walls and of blood clots, which block the important blood supply pathways to vital organs and body parts. In 90 percent of cases, heart attacks occur only after blood coagulation blocks an important artery. In our refined food, omega-3 fatty acids are often missing unless we eat salmon, sardines, mackerel, or herring several times a week, and of course reduce the intake of fast food and junk food. The best and most effective way to get these fatty acids is then 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, primarily DHA. DHA reduces blood viscosity. DHA can to some extent be converted to EPA in humans. DHA reduces elevated triglycerides and contributes to increasing 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 the nerve cell and protects nerve cells. DHA helps regulate the balance of arachidonic acid in the body as well as the fluid balance in the cell.DHA also has a positive impact on eye function, learning, and memory. DHA's contribution to healthy brain development occurs primarily
It is also known as a substance that reduces aggressive behavior, reduces depression, reduces symptoms of dementia, and improves vision. DHA reduces noradrenaline. It is a synergistic substance to EPA and typically 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, e.g. to help develop a healthy brain in infants, reduce ADHD symptoms, improve dyslexia, and brain function.
Omega 3 deficiency
With omega 3 deficiency, you may notice dry and/or rough skin, scalp sores, and brittle nails. Depression and fatigue are also believed to be linked to a deficiency in the omega 3 fats EPA and DHA.
Omega-3 supplements
The major problem with fish consumption is the presence of heavy metals, primarily mercury, and chemicals, primarily PCB. Therefore, one should choose high-quality supplements where you know the oil is effective and not contaminated. The Swedish Food Agency recommends eating fish two to three times a week, with fatty fish once a week. If you are vegan, allergic to fish, or simply don't like fish or don't eat enough, it becomes difficult to get sufficient amounts of DHA and EPA, and therefore you may need to supplement your diet with omega-3. A vegetable alternative to fish oil is oil based on algae. Opti3 is extracted from the microalgae Schizochytrium, which has a high content of the omega-3 fatty acids DHA and EPA. Algae oil is the only vegetable source of these fatty acids.
Opti3
Opti3 is cultivated under controlled conditions in stainless steel tanks. When the algae cells are mature, they burst through an enzymatic process to release the oil, and this oil is then separated from the water and cell biomass. Vegetology does not use solvents or chemicals in the process but uses 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's liquid algae 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 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 consumed by everyone, including vegans, people with fish allergies, and children. Pregnant women may also need extra omega-3 as it contributes to normal eye development and normal brain development in fetuses and breastfed infants. If you have capsules at home but just want to access the oil, you can puncture the capsule and squeeze out the oil either onto a spoon or mix it into food. It's also common to give Opti3 to cats and dogs by squeezing the oil into pet food.
Dosage
Optimal Daily Intake (ODI) for an adult is 250–600 mg EPA. Common recommended dosage is 600–700 mg EPA and 400–500 mg DHA.
Who should not take Omega 3?
People with bleeding disorders or problems with thin blood should be cautious. Blood coagulation times are prolonged when taking large 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 ask their doctor beforehand. Especially if you are taking blood-thinning medications.
More safe & vegan Omega 3 supplements here!
Vimergy Vegan Omega 3, 90 capsules
Helhetshälsa AlgOmega3 Cold Pressed
MaryRuth's Vegan Liquid Omega-3
