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Omega-3 daily allowance

For the full functioning of the body, it is necessary to supply not only vitamins and trace elements, but also a group of special substances – polyunsaturated fatty acids (abbreviated as PUFA). There are three groups of these compounds – three, six and nine, but most often it is extremely difficult for the human body to replenish the daily norm of omega-3 only due to the usual diet.

This is especially important in the presence of certain health problems, when the consumption of these acids increases. In this case, it is necessary to talk to a specialist about adding supplements with this vital component to the diet. But why do we need a PUFA at all and what is the daily norm of omega 3 for a person? where to look for these substances and is it possible to get an excessive amount of them?

Let’s take a closer look at Elena Paretskaya, a nutritionist and nutritionist.

General Data

PUFAs from the omega-3 group differ from other representatives of this class by the presence in their structure of double, unsaturated bonds between neighboring hydrogen atoms. Among the main representatives of this group, the most important are:

  1. ALA – this abbreviation denotes alpha-linolenic acid.
  2. EPA is an abbreviation of eicosapentaenoic acid.
  3. DHA is the designation of docosahexaenoic acid.

These three compounds cannot be synthesized in our body, so we must regularly receive them with food or supplements. Among food products, fatty sea fish, oysters or shrimps are considered to be the leaders in terms of the content of these substances, due to which the daily norm of omega 3 can be partially replenished. Among the plant springs, various oils can be distinguished, but the content of omega acids in them is quite modest.

It is extremely important to get the norm of omega 3 per day because these compounds perform a number of vital functions:

  1. Support the active work of the brain and the functioning of the entire nervous system.
  2. Stimulate blood circulation, help reduce the risk of developing pathologies of the heart and blood vessels.
  3. Improve the functions of the immune system, prevent inflammatory processes.
  4. Protect against eye diseases, improve the work of the visual analyzer.
  5. They control the number of platelets and improve the rheological properties of blood, preventing thrombosis.
  6. They help maintain skin beauty and strengthen hair.
  7. Reduce the risk of Parkinson’s disease, depression.
  8. Improve sleep by reducing anxiety and stress.

These effects are achieved if the norm of omega 3 per day is replenished due to a varied and balanced, as healthy as possible diet, maintaining a healthy lifestyle, and if necessary, taking additional supplements.

Official daily rate

Experts do not agree on the consumption of omega 3 and the daily norm for adults or children. Different scientific organizations around the world provide their own figures, which may differ significantly in different countries. On average, for a mixture of the three fatty acids mentioned above, consumption rates range from 250 to 500 mg per day. Moreover, this is the minimum necessary amount of PUFA for the full functioning of the body.

According to domestic expert organizations, in particular Rospotrebnadzor, the normative consumption of these compounds, depending on age and health status, varies between 800-1600 mg per day. Therefore, it is worth determining what daily rate of omega 3 you specifically require together with your doctor, after assessing your general health, studying the results of basic tests and nutritional status.

Norm for adult men and women

For adults, normative indicators may differ by gender and level of physical activity. Thus, the daily rate of omega 3 for men or for women leading a measured lifestyle varies between 1000-1500 mg. If these are people who are actively involved in sports and practicing intensive training, the norm increases to 2000 mg. When building muscle mass, it is possible to use up to 2000-3000 mg, and with weight loss against the background of activity – up to 3000 mg. But these high doses should be divided into several doses during the day.

Norm for children and pregnant women

In childhood, the intake of PUFAs should be increased, as they are actively spent on the needs of all cells of the body. Therefore, the daily rate of omega 3 for children depends on the age and activity level of the child. For example:

  • At the age of one year, about 200-220 mg is required.
  • With a period of 1 to 3 years – about 300-350 mg.
  • At the age of 4-6 years – 450-460 mg.
  • Children from 7 to 10 years old need 550-570 mg.
  • From 11 to 14 years old, about 700 mg is required.
  • Older than 14 years at least 1000 mg of PUFA per day.

The dose can be increased if the child is actively involved in sports, does not eat certain foods, for example, fish.

Special attitude to the consumption of omega and during pregnancy. Thus, the omega 3 norm for women expecting a baby differs from the normative ones. In addition to the daily requirement of a non-pregnant woman, it is necessary to add at least 200 mg for the period of gestation and then, after childbirth, during lactation.

Norm for specific diseases

A number of studies have been conducted around the world regarding the impact of omega-tri on the course of certain diseases. Regarding certain pathologies, it has been proven that their course can respond in a certain way to changes in the concentration of omega-3. But similar studies were not conducted for all pathologies.

During studies in people with a predisposition to cardiac pathologies and existing heart problems, taking a mixture of EPA and DHA at a dosage of 850 mg for six months or three years helped to reduce the risk of heart attack by 25%, and sudden death by 45%.

Cardiological associations in different countries of the world give recommendations for taking 1000 mg of omega-three to people diagnosed with CHD, and those with increased levels of triglycerides in blood plasma – up to 2-3 g of omega acids.

It has been experimentally shown that increasing the consumption of PUFA to 2g per day helps to reduce anxiety and reduces the risk of depression. When it comes to mental disorders, eicosapentaenoic acid turned out to be the most useful.

It has been shown that increasing the consumption of omega-3 can help in the treatment and prevention of other diseases. Dosages may depend on a number of factors, but on average, people with chronic pathologies are recommended to consume from 200 to 3000 mg of omega-3. But before starting the appointment, it is important to consult a doctor and exclude possible contraindications.

If you consume more than the norm

Although the exact dose of omega-3 per day is not determined, you should not rely on these compounds. Exceeding the dose of more than 5 g per day can cause dangerous consequences. So, there is evidence that an excess of PUFA can lead to blood thinning and bleeding. In addition, there is no evidence that high doses will be useful – everything should be in moderate.

Taking supplements with omega-3

Before taking any supplements, it is important to consult a doctor. It will help determine the daily dose taking into account the state of health. So, if these are supplements with fish oil, the concentration of omega acids in them may be low, while purified preparations contain much more PUFA.
An example of an effective complex is the product line with Omega-3 from Grassberg. These are products:

These products allow you to replenish the daily dose of omega acids in combination with nutrition correction, which helps to improve appearance and health. One of the significant advantages of the product is that the concentration of active substances in it is balanced so that it is suitable for most people.

The capsules themselves are made of collagen, a hydrolyzed protein converted into gelatin, which is safely and fully absorbed by the body.

All stages of production from the quality of raw materials to the final product are strictly controlled, every 6 months production passes all state inspections, there are all certificates of compliance of production lines with ISO and GMP standards.