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Omega-3 fatty acids are polyunsaturated fatty acids. They are essential. This means your body cannot produce omega-3 fatty acids as it lacks the necessary enzymes. However, they are enormously important for your body and offer many health benefits.
A sufficient amount of omega-3 is responsible for a functional hormone balance. Furthermore, the essential fatty acids positively influence your brain function, blood pressure, cardiovascular system, kidney function, blood clotting, and immune system. So getting enough omega-3 in your diet is pretty important.
Omega-3 fatty acids also have a significant advantage in building muscle. The fatty acids are anti-inflammatory and beneficial for your regeneration. This means you can recover faster from hard training sessions and are ready for the subsequent muscle stimuli in a shorter time.
For this reason, omega-3 supplements, including fish oil capsules, are one of the most popular and valuable supplements for health. Mostly, omega-3 supplements contain the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our body can best utilize and use these. The supplements must have a 3:2 ratio of EPA to DPA.
Consuming 2-4 g of omega-3 per day (EPA and DHA in total) is recommended. In exceptional cases, the dosage should be higher. However, too high a dosage is not recommended as this could harm your body. For example, side effects are too much thinning of the blood or too many anti-inflammatory effects.
To counteract an overdose, you should also pay attention to the consumption of omega-6 fatty acids. The ratio of omega-6 to omega-3 fatty acids should generally be 5:1. To find out exactly how much essential fatty acid you need, you can have blood work done by your doctor.
Omega-3 fatty acids are also found in fatty fish, such as salmon or seafood. Algae oil is also suitable. The omega-3 fatty acids in these foods are also called marine fatty acids.
Then there are the vegetable fatty acids ALA (alpha-linolenic acid).
These are found in flax oil, walnut oil, chia seeds, or flax seeds. However, the health benefits of ALA are small because your body can only use these fatty acids to a limited extent.
The conversion rate of ALA is only about 10%. Only about 100 mg of EPA is formed from 1 g of ALA. From the EPA obtained from ALA, DHA can also be obtained. To save yourself the conversion, choosing a product that already contains EPA and DHA is more advisable.
However, to get the daily recommended dose of fatty acids, you would have to consume vast quantities of fish, seafood, etc. Therefore, omega-3 supplements are almost inevitable if you want to take care of your health.