The benefits of omega-3 complexes for women: how they affect health

Along with a sufficient amount of protein and vitamins, trace elements, additional biological compounds are necessary for the health and beauty of the female body. Polyunsaturated fatty acids of three classes – three, six and nine – play a special role in this list. If omega-6 and 9 are easy to get with food, then with respect to PUFA omega-3 for the female body it is more difficult. They should be supplied with food daily, but these substances are contained only in a limited number of food products – mainly fatty marine fish, seafood and partially in vegetable oils. Therefore, if there is a shortage of them in food, the fair sex may need additional sources of omega-three in the form of supplements.

What are the benefits of omega-3

It is extremely difficult to overestimate the benefits of omega for women. First of all, various types of PUFA are essential building materials for building body cells, including muscle fibers and neurons. This compound, being a part of cell membranes, helps to support the functioning of the nervous and immune systems of the body, restores metabolism and helps maintain a healthy weight. The female body needs the intake of this compound from birth to the last day, but at certain age periods, the intake of a sufficient amount of omega for women is simply necessary

Among the most important, the following functions can be distinguished:

Normalization of metabolic processes, acceleration of metabolism for active calorie burning
Assistance in eliminating “harmful” cholesterol from the blood plasma
Strengthening of immune protection, formation of active resistance to bacteria and viruses
Equalization of the hormonal background, stimulation of the synthesis of own female hormones
Improving brain function, memory, attention
Normalization of the digestive system
Restoration of the psycho-emotional background
To help improve the appearance – smoothing wrinkles, strengthening hair and nails
Prolonging youth, preserving women’s health

These PUFAs are extremely important for the body, so they should be supplied with food or supplements on a regular basis.

Type of fish \| seafood	OMEGA-3 content, in % of product weight	The required amount of fresh product per day. to get the daily value of OMEGA
Mackerel	1.8-5.3	15-90
Herring	1.1-3.4	30-135
Salmon	1.0-1.4	60-160
Tuna	0.5-1.6	50-320
Trout	0.5-1.6	50-320
Turbot	0.4-0.9	90-400
Shrimp	0.2-0.5	160-800
Cod	0.2-0.3	270-800

What omega acids are necessary for a woman

Speaking about what omega 3 is for women, it is worth pointing out that three of the PUFA are especially important for the body, which it is desirable to receive on a regular basis.

DHA, or in the decoding – docosahexaenoic acid. It is considered one of the most important PUFA for metabolism. Most of it is found in oily marine fish, slightly less in seafood. DHA helps in the prevention of heart and vascular diseases, helps stimulate metabolic processes and evens out the psycho-emotional background

EPA, or eicosapentaenoic acid is mainly found only in animal products. These are fatty marine fish, various seafood, beef. EPA helps to strengthen the immune system, increase the level of antioxidants to protect cells from the effects of free radicals

ALA, or alpha–linolenic acid – it is found both in animal products and partially in vegetable ones. It can be found in soybeans, vegetable oils, various nuts and seeds, and legumes.

ALA helps to stabilize blood pressure, improve the functioning of the heart and blood vessels, increase the overall tone of the body and maintain the condition of the skin, as well as nails and hair. Without regular intake of all these three PUFA, the female body will function poorly. It is especially good if omega–3 is combined with fat-soluble vitamins, for example, tocopherol and retinol, then their positive effect is mutually enhanced.

Omega 3 in the reproductive period

It is important to explain in detail why women take omega 3 during the period of planning, carrying and feeding a baby. Since they are part of the membranes of every cell in the body, they are necessary for the operation of almost all organs and tissues, during the planning period of a child, PUFA can support the maturation of a healthy egg, which can give birth to a baby.

Usually, increased doses of omega–3 are recommended to be taken about 3-6 months before the expected conception, so that the body optimally adjusts all metabolic processes.

During the planning period, the consumption of additional omega-3 helps to normalize the endocrine and immune systems, strengthen overall health, moisturize the skin, stimulate hair growth and prevent infertility. Pregnant women, additionally taking omega-3, receive double benefits – for their body and for the unborn child. This:

Benefits for the expectant mother	Benefits for the unborn child
Assistance in preventing premature birth.	Ensuring a full-fledged bookmark and functional maturation of the fetal brain.
Reducing the risk of developing a severe pregnancy complication – eclampsia.	Assistance in the formation and functional development of all fetal systems and organs.
Reducing the risk of postpartum depression.	Full-fledged bookmark and development of the child’s skeleton

The daily needs of pregnant women and nursing mothers differ from the standard ones. But before using these supplements, it is worth consulting with a doctor to choose an individual appropriate dose.

Omega-3 for beauty

Sometimes PUFA from the omega–3 class is called the “vitamin of beauty and youth“, because they have a complex effect on a woman‘s health at different age periods. We have already mentioned the positive effect of these compounds on the condition of the skin, the growth of nails and hair.

Omega–3 helps to maintain hydration and elasticity of the skin, stimulates the renewal of collagen and elastin fibers. But in addition, they help to maintain a stable hormonal background, the synthesis of estrogens, a sufficient amount of which helps not to age.

Let’s add to this the stimulation of metabolic processes, which helps to burn excess fat and control weight.

It is especially important to consume omega-3 when losing weight, because the diet is limited to fats and carbohydrates. PUFAs will help support and accelerate metabolism so that the body can cope with stress more easily. An omega-3 supplement is especially important if, while following a diet, a woman additionally engages in active physical activity.

In such a situation, PUFA helps to additionally “burn” fat deposits, stimulate the thyroid gland and reduce hunger. Due to omega-acids, skin tone and elasticity are maintained during weight loss, and the effectiveness of training increases.

How can it hurt

It is necessary to avoid taking very high doses of omega–3, as they can negatively affect your health.

Disorders of the digestive tract with attacks of pain in the right side, nausea and vomiting

Tendency to bleed, as omega-3s can thin the blood

Chest pain, as well as increased inflammatory processes in the body

All other women need to consult a doctor before using omega-3 supplements and choose an adequate dose of the compound.