Omega-3 is a reliable shield for good health!

In addition to proteins, our body needs to receive polyunsaturated fatty acids (PUFAs) for normal functioning. They strengthen the immune system, reduce the risk of heart disease, improve brain function, relieve depression and even prevent old age. A correctly calculated daily intake of omega-3 is a guarantee of good health, beautiful skin and a strong body.

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Official Daily Value for Omega-3

There is no specific standard for daily intake of Omega-3. There are only opinions of experts from various scientific organizations, but the interesting thing is that they are quite different from each other. On average, the numbers range around 250-500 mg per day (this is the minimum) for adults with a combination of EPA and DHA.

Rospotrebnadzor of the Russian Federation reports that the daily norm of Omega-3 in adults is 0.8-1.6 g per day. It should be remembered that certain diseases may require significantly higher amounts of fatty acids.

Conclusions: There is no officially recommended dosage of Omega-3, but most health organizations suggest a minimum of 250-500 mg for an adult to maintain health. Rospotrebnadzor of the Russian Federation gives figures of 0.8-1.6 g/day.

The importance of omega for both sexes

In addition to the positive effect on the male reproductive system, omega acids are also necessary for other organ systems. Here, the effect of omega acids is nonspecific and manifests itself regardless of gender. We have already devoted a separate article to the importance of these compounds for the female body, but we will partially repeat here in a part that is also important for the body of the stronger half of humanity.

For the brain

Providing the daily requirement of Ω-3 for men and women improves the conduction of nerve impulses and brain function. Patients note an improvement in memory, thought processes, and stabilization of their psycho-emotional state.

For heart

It has long been proven that unsaturated fatty acids can reduce cholesterol levels, cleanse blood vessels and normalize blood pressure. When taken regularly, omega is a good preventative against hypertension, atherosclerosis and other vascular problems. At the same time, essential acids restore vessel walls and cardiomyocytes, and also reduce blood viscosity and prevent thrombosis.

Anti-inflammatory processes

PUFAs will reduce the concentration of inflammatory factors and stimulate tissue regeneration.

For joints

The benefits for the musculoskeletal system are manifested in the ability to stimulate the process of bone formation, slow down the destruction of joints and block inflammatory processes. Regular use, starting from the age of 40, can prevent the development of many diseases in the future. Indications include rheumatoid arthritis, arthrosis, and degenerative changes.

For skin and hair

Increasing skin elasticity and restoring collagen fibers have a positive effect on appearance, preserving youth and delaying aging. A deficiency of these important compounds is often the cause of excessive hair loss.

Omega-3 for specific diseases

The following conditions have been shown to respond to Omega-3 levels. Brief description of the dosages used:

For a healthy heart

A study was conducted in which 11,000 participants took 850 mg of EPA and DHA in combination daily for 3 years and 6 months. Experience has shown that in this group of people the number of heart attacks decreased by 25% and the number of sudden deaths by 45%.

The American Heart Association and other organizations recommend that patients with coronary artery disease take 1,000 mg of Omega-3s daily. Patients who have elevated triglyceride levels should, according to their recommendations, take 2-3 g of a combination of EPA and DHA per day.

Depression and anxiety

Scientists have proven in studies that doses of Omega-3 from 0.2 to 2.2 g per day can reduce depression and anxiety. In the presence of mental disorders, supplements containing more eicosapentaenoic acid than docosahexaenoic acid are recommended.

Other diseases

Omega-3s can help fight various diseases. Effective dosages depend on a wide range of factors. Conclusions: Omega-3 may be beneficial for various diseases and conditions of the body. Effective dosages range from 0.2-3 g per day.

Daily value of Omega-3 for children and pregnant women

Research has proven that Omega-3s, especially DHA, are essential before, during and after pregnancy. Almost all official sources recommend an additional intake of 200 mg of DHA during pregnancy and breastfeeding.

Several global and national organizations recommend 50 to 100 mg per day of EPA and DHA in combination for infants and young children.

Conclusions: Supplemental intake of 200 mg DHA is recommended for nursing mothers and pregnant women. A dosage of 50 to 100 mg per day is recommended for infants and young children.

How much omega-3 should you take per day?

Omega-3 fatty acids have many health benefits.

The best way is to eat oily fish at least twice a week, but if you don't eat oily fish often, you should consider taking a supplement.

However, it is important to make sure your supplement contains enough eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These are the healthiest types of omega-3 fats and are found in fatty fish and algae.

You can also get omega-3s from seeds and nuts, such as flax seeds and walnuts.

These foods contain alpha-linolenic acid (ALA), a small portion of which can be converted into EPA and DHA in your body.

Official Omega-3 Dosage Recommendations

Various major medical organizations have published their own expert opinions, but they vary widely.

In general, most of these organizations recommend a minimum of 250-500 mg of combined EPA and DHA per day for healthy adults.

The recommended dietary allowance (RDA) for alpha-linolenic acid is 1.6 grams per day for men and 1.1 grams per day for women.

SUMMARY

To date, there are no official recommended daily allowances for EPA and DHA.

However, most health organizations agree that 250–500 mg of combined EPA and DHA is enough for adults to maintain their overall health.

Omega-3 for Specific Health Conditions

Heart disease

One study involved 11,000 people who took a daily dose of 850 mg of combined EPA and DHA for 3.5 years.

They experienced a 25% in heart attacks

The American Heart Association, among other organizations, recommends that people with coronary artery disease take 1,000 mg of combined EPA and DHA per day, and that people with high triglyceride take 2,000 to 4,000 mg per day.

Depression and anxiety

Research shows that high doses of omega-3s ranging from 200 to 2200 mg per day can reduce symptoms of depression and anxiety.

In cases of mood and mental disorders, a supplement with a higher amount of EPA than DHA may be optimal.

Cancer

High intakes of fish and omega-3 fatty acids have been associated with a reduced risk of breast, prostate and colon cancer.

However, correlation does not equal causation. Controlled studies need to confirm whether omega-3 fatty acid intake affects cancer risk.

SUMMARY

Omega-3 fatty acids may improve health conditions. The effective dose ranges from 200 to 4000 mg.

Omega-6 intake may affect your omega-3 needs

The typical Western diet contains approximately 10 times more omega-6 than omega-3.

These omega-6 fatty acids come primarily from refined vegetable oils that are added to processed foods.

Many experts believe that the optimal ratio of omega-6 to omega-3 is closer to 2:1.

Omega-6 and omega-3 compete for the same enzymes that convert fatty acids into their biologically active forms.

Therefore, if you want to improve your omega-3 status, you should not only get enough omega-3s from your diet and supplements, but also consider reducing your intake of vegetable oils high in omega-6.

SUMMARY

Your body can function best with balanced amounts of omega-6 and omega-3.

Too Much Omega-3 Can Be Harmful

The Food and Drug Administration (FDA) states that omega-3 supplements containing EPA and DDHA are safe as long as doses do not exceed 3,000 mg per day.

On the other hand, the European Food Safety Authority (EFSA) notes that up to 5,000 mg per day from supplements is safe.

These warnings are in effect for several reasons. On the one hand, omega-3 can cause thinning of the blood or excessive bleeding in some people.

For this reason, many organizations recommend that people planning surgery stop taking omega-3 supplements 1 to 2 weeks in advance.

The second reason is due to vitamin A. This vitamin can be toxic in large quantities, and some omega-3 supplements, such as cod liver oil, are high in it.

Finally, taking more than 5,000 mg of omega-3 has never been shown to provide any additional benefits, so the risk is not worth taking.

SUMMARY

Taking up to 3,000 to 5,000 mg of omega-3s per day appears to be safe, although such high intakes are probably not necessary for most people.

Omega-3 supplement dosage

Omega-3 supplements, including flaxseed oil
/ fish oil , contain the long-chain omega-3 fatty acids EPA and DHA.
It's important to read the label of your omega-3 supplement to find out how much EPA and DHA it contains.

For example, a product may provide 1000 mg, but the levels of these two fats may be much lower.

Depending on the concentration of EPA and DHA in the dose, you may need to take more to reach the recommended amount.

SUMMARY

It is important to consider how much EPA and DHA is in a supplement, not just how much flaxseed oil
/ fish oil it contains.
This helps ensure you're getting enough EPA and DHA.

CONCLUSION

When taking omega-3 supplements, always follow the directions on the label.

However, keep in mind that omega-3 needs vary from person to person. Some people may need more than others.

The recommended intake of alpha-linolenic acid is 1.6 g per day for men and 1 g per day for women.

In contrast, there are no official guidelines for taking long-chain omega-3s.

However, health organizations generally recommend a minimum of 250 mg and a maximum of 3,000 mg of combined EPA and DHA per day.

The New Era company offers “Cold Pressed Flaxseed Oil.” All EPA and DHA are present in flaxseed oil in a bioavailable form.

This is the best vegetable oil on earth. More details

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Omega-6 consumption affects the need for Omega-3

The typical Western diet requires 10 times more Omega-6 than Omega-3. The former enter our body from refined vegetable oils, which are added for the preparation of other foods and products.

Most experts believe the ratio should be closer to 2:1 for optimal health. Omega-6 competes with Omega-3 for the same enzymes that help in converting them into active forms.

Thus, the daily requirement of Omega-3 depends on your consumption of Omega-6. If there are a lot of the latter, then you may need more Omega-3.

Conclusions: The human body functions best with a balanced ratio of Omega-6 and Omega-3. The greater the consumption of the former, the more Omega-3 is needed.

Rules for purchasing and consuming fish oil capsules

A deficiency of omega-3 in the body is a signal that a person is eating incorrectly and inadequately. If the diet is based on fast carbohydrates and includes few fish products and fresh plant foods, then fish oil alone will not correct the situation. To eliminate the deficiency condition, it is necessary to transform the diet.

1. We need to include fish in the menu more often. Fatty sea fish is a rich supplier of polyunsaturated acids to the body. The fattier the product, the more saturated it is with the beneficial compound. For example, salmon oil is almost 50% omega-3. To meet the need for fatty acids, it is enough to consume 150 grams of sea fish 3 times a week.
2. Vegetable oils should be included in your diet. Most omega-3 is found in chia seed oil: up to 65% of the total weight of the product. In flaxseed oil, fatty acids make up 55% of the mass, in hemp oil - about 20%, in walnut oil - 10%.
3. You need to take omega-3 regularly. Fatty acids cannot be synthesized and accumulated in the body, so they should be consumed continuously. Your diet should include foods rich in omega-3 every day. Additionally, it is necessary to periodically take fish oil in capsule form.
4. Fish oil should not be considered a medicine. Fish oil is a dietary supplement that is intended to eliminate the deficiency of beneficial acids in the body. By exceeding the dosage, you should not hope for an acceleration of the positive effect. On the contrary, polyunsaturated acids in high doses can harm the body.
5. You should not buy cheap drugs. If fish oil has a suspiciously low price, then it most likely contains a small amount of active substances. Such medications have to be taken 3-5 capsules per day, as a result, the course of treatment turns out to be expensive.

Too much Omega-3 may not be beneficial at all

The European Food Safety Authority states that dosages up to 5 g/day are safe.

These security measures are justified for several reasons. Omega-3s thin the blood, which can lead to excess bleeding and bleeding.

For this reason, many medical institutions recommend that patients stop taking Omega-3s a week or two before planned surgery.

Reason #2 - Vitamin A. It can be toxic in excess amounts, and some Omega-3 supplements (fish oil) can contain a lot of it.

After all, consuming more than 3g/day of Omega-3 daily has not been shown to have any beneficial effects on the body. So it's probably not worth the risk.

Conclusions: Taking 2-3 g/day of Omega-3 appears to be safe, although such amounts are not always necessary for most people.

Why take it? The importance of omega-3 for the male body

Let's look at how omega 3 is beneficial specifically for the male body and why you should take it. In case of minor dysfunctions of the male genital organs, additional intake of these essential substances from dietary supplements or food products can improve a man’s health. This includes the following aspects:

• fertility (the ability to reproduce healthy offspring);
• sperm quality;
• erection strength;
• health of genital tissues.

When taken regularly, omega 3 can produce a wide range of pharmacological effects. The main one is considered to be membrane stabilizing, due to which the cell membrane is strengthened, resistance to adverse factors increases, tissue structure and the functioning of the entire organ are improved.

A positive effect has been identified on the functioning of the nervous system - systematic use of omega helps to resist stress, which improves labor productivity and professional activities of men.

Additional doses of Omega-3

It is very important to carefully read the instructions for your Omega-3 supplement to find out how much EPA and DHA each dose contains. This number varies, which can be confusing. For example, the instructions may say that it contains 1 g of fish oil, but in reality there are much less PUFAs than this figure.

Depending on the concentration of EPA and DHA contained in one dose, you may need to take as many as 8 capsules to meet your daily requirement of PUFAs. More details on how to choose an Omega-3 complex.

Conclusions: It is important to consider the amount of EPA and DHA in the supplement, and not the amount of fish oil in the daily dose of Omega-3. This ensures you get the right amount of EPA and DHA.

Indications for taking omega 3 by men

A doctor may recommend PUFAs as one of the components in the complex for the following conditions:

Inflammatory diseases of the genital organs

In most cases, this concerns problems with the functioning of the prostate gland. The most common pathologies are prostatitis and hyperplasia of organ tissue. In both cases, the functioning of the gland deteriorates, an inflammatory process occurs, which can become chronic.

In this case, omega 3 preparations help eliminate the inflammatory process and also improve the elasticity of blood vessels, thereby normalizing microcirculation and accelerating tissue regeneration. Subjectively, this leads to the elimination of pain and discomfort, and objectively, to the normalization of spermatogenesis and urination.

Problems with potency and desire

Tissue health and proper functioning of the genital organs restore hormonal levels and improve testosterone production. In the future, this leads to longer potency and high-quality sex life.

Planning for conception

The importance of omega 3 for a man when planning is undeniable. The causes of infertility or difficulty conceiving are distributed almost equally between men and women. Long-term intake of fish oil or capsules of polyunsaturated fats promotes faster and more complete renewal of sperm composition, reducing the number of incapacitated forms, which generally increases the likelihood of conception. Taking PUFAs is useful even just for preventive purposes, to improve the quality of sperm and the health of the future fetus after fertilization.

Take note

Always follow the instructions for Omega-3 supplements. However, keep in mind that each person may have an individual daily dose of Omega-3. For some, it should be increased due to the presence of certain diseases or conditions.

Aim for a minimum of 600 mg and consume no more than 3 g of EPA and DHA combined per day unless otherwise directed by a healthcare professional or organization.

You can use our Omega-3 calculator to find out if you are consuming enough Omega-3?

Benefits for athletes

All proper and healthy diets necessarily include the consumption of foods with omega acids or additional vitamins based on them. The goal is not only to maintain general health, but also to normalize weight, increase energy reserves and endurance in men. By strengthening the walls of blood vessels, omega acids reduce the risk of heart attacks and strokes during intense training, and also accelerate the process of muscle mass accumulation and recovery from injuries. Harm from unsaturated acids is possible only with a significant and prolonged overdose, which is unlikely.

Reviews of the use of omega three by men

The best option is to read reviews from real buyers and consumers. What they write about a specific product at the present time. To do this, you can go to the page of any popular supplement, click on the “Reviews” link under the product name and look there. In order to find information about the experience of use specifically by men, I recommend entering “husband” in the search field for reviews and clicking search (mostly reviews will be from women telling how and how omega helped their husbands. Men themselves do not really like to write reviews .

Omega-3 in the KWC online store

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If you don’t know how to choose Omega 3, then trust the Japanese manufacturer KWC. The complex preparation KWC EPA&DHA (OMEGA-3) is a dietary supplement, which is made on the basis of PUFAs obtained from tuna, sardines, skipjack with the addition of vitamin E, and has undergone molecular purification from heavy metals (mercury, lead). Omega-3 is recommended for use in cases of cardiovascular pathologies, inflammatory processes, joint diseases, decreased immunity, memory and vision impairment.

Regular intake of highly purified natural capsules for 1 month contributes to:

• Prevention of age-related neurological changes;
• Minimizing the risk of blood clots;
• Stimulates brain activity and alertness; increasing efficiency
• Improving mood, reducing signs of depression
• Normalization of blood lipid composition; supporting normal functioning of the heart and blood vessels
• Reducing the level of inflammatory processes in the body

The drug contains eicosapentaenoic (EPA, or EPA) and docosahexaenoic (DHA, or DHA) acids. Daily dosage – 3 capsules.

Omega-3 dosage for children and pregnant women

Research shows that omega-3 fatty acids, especially DHA, are vital before, during and after pregnancy (, , , ).

Almost all official recommendations recommend taking 200 mg DHA (, , ) in addition to your regular dosage during pregnancy and breastfeeding.

Several international and national organizations have published recommendations for infants and children to take 50–100 mg of a combination of EPA and DHA daily ().

Summary:

An additional 200 mg of DHA is recommended for pregnant and breastfeeding women. The recommended dose for infants and children is 50–100 mg of combined EPA and DHA per day.

Contraindications

Tip : While taking Omega-3 supplements, you should avoid taking other medications that contain vitamin E.

Preparations containing polyunsaturated fatty acids are contraindicated for people suffering from:

• exacerbation of cholecystitis or pancreatitis;
• cholelithiasis;
• hypersensitivity to the substances included in the composition;
• pathological conditions.

Omega-3 fatty acid supplements will be safe for health if stored under proper storage conditions.

Such medications have a shelf life of no longer than 3 years. However, they should be in a cool, dry place.

Harm of fatty acid deficiency

A deficiency of PUFAs negatively affects the development of a future boy already during the prenatal period, so his mother is advised to take regular fish oil or capsules with the correct ratio of all omega acids. PUFAs can only be harmful if there is individual hypersensitivity to a specific drug or component. An overdose of this substance can also be harmful - after all, it is still the same fat. We recommend that you consult with your physician or pediatrician to determine the correct daily dose of the drug.