Minds Weapon

Omega 3 benefits, Omega 3, Disadvantages of using Omega 3, DRUG INTERACTIONS WITH OIGA 3, What fish contain omega 3?

Omega 3 benefits

Omega-3 or Omega-3 fatty acids are a type of fat that the body cannot manufacture, but they are essential fats, meaning that a person cannot live without them, so he gets them from the foods he eats, and fish is the best source of these fatty acids. There are three main omega-3 acids They are alpha-linolenic acid ( ALA), docosahexaenoic acid ( DHA), and eicosapentaenoic acid ( EPA), which play an important role in promoting human health in several respects, and the following table shows the recommended amount of omega 3 per day:

Category/Daily EPA+DHA AL adults 90 mg 1.59-2.06 g

children 40 mg 1.32-1.55 g

May fight depression and anxiety

What is the relationship between the benefit of omega-3 inflammation and the psychological state? Scientists noticed that depression is less common in areas where people eat large amounts of fish, which prompted them to research the effect of omega-3 acids on depression and other mood disorders. Two omega-3 acids were found to be beneficial in improving mood; This is because omega-3s are easily transported across brain cell membranes, making them interact with molecules related to mood, and their anti-inflammatory effect may relieve depression.

A 2019 study was conducted in China by Yuhua Liao of the Department of Psychiatry at the Shenzhen Center for Chronic Disease Control and others, which was published in the journal Nature entitled "The Efficacy of Omega 3 in Treating Depression" and its course was as follows:

The aim of the study was to estimate the effectiveness of omega-3 fatty acids in improving depression.
An analysis of randomized, double-blind, placebo-controlled trials was performed. A systematic search of articles published before 2017 in PubMed was applied and 26 studies involving 2,160 participants were reviewed.
The analysis showed that omega-3 polyunsaturated fatty acids had a beneficial effect on depressive symptoms compared to a placebo.

Omega-3 helps improve mood and relieve depression; And that by interacting with the molecules responsible for mood in the brain.

May improve eye health

How can you avoid vision problems? Doxahexaenoic acid ( DHA) is one of the omega-3 fatty acids, and is a major structural component of the retina . If a person does not get enough omega-3 acids, it may cause vision problems, and eating omega-3s in appropriate quantities may help reduce the risk of degeneration. macular; Which is one of the main causes in the world of permanent eye damage and blindness .

A study was conducted in 2020 AD in Australia and New Zealand by Alexis Chang from the Department of Optometry and Vision Sciences at the University of Melbourne, which was published in the Nutrients magazine entitled “Omega-3 Acids and Eye Health” and its course was as follows:

The aim of this study was to investigate an optometrist's opinions and self-reported practices about omega-3 fatty acids and eye health, and their potential risks and benefits.
An anonymous online survey was distributed to optometrists in Australia and New Zealand, and questions included self-reported practices related to diet, nutritional supplementation, and omega-3 fatty acids for age-related macular degeneration and dry eye disease.
Of the 206 included surveys, most respondents (79%) indicated that they would recommend their patients to consume foods and supplements containing omega-3s to improve eye health.

The research concluded, "Optometrists routinely make clinical recommendations about diet and omega-3 fatty acids, but more research is needed to support the evidence regarding optimal omega-3 dosage."

May improve heart disease risk factors

Do you worry about your heart health? The American Heart Association recommends eating fish rich in omega-3 acids at least twice a week. To reduce the risk of heart disease, as omega-3 acids reduce inflammation in all parts of the body, inflammation usually causes damage to blood vessels that leads to heart disease and stroke , and omega-3 may contribute to promoting heart health through:

Reducing blood clotting.
lowering blood pressure.
Reducing triglycerides.
Reducing the risk of heart failure.
Regulating the heartbeat.
Reduce the risk of sudden cardiac death.

A 2019 study was conducted in America by Yang Hu from the Department of Nutrition at Harvard University et al., entitled Marine Omega 3 Supplements and Cardiovascular Diseases, and its course was as follows:

The aim of the study was to find out how omega-3 supplementation is associated with a reduced risk of heart disease.
Thirteen randomized trials were analyzed, which included 127,477 participants with various heart diseases.
The relationship between omega-3 dose and response was determined by an improvement in predetermined risk of infection over a median treatment period of 5 years.

The researchers concluded that "omega-3 supplementation reduces the risk of myocardial infarction, total coronary heart disease and CVD, and there is a linear relationship between omega-3 dose and reduced risk of injury."

Have you ever heard of metabolic syndrome? Metabolic syndrome is defined as a group of factors associated with an increased risk of heart disease and diabetes. Features of metabolic syndrome include:

Hypertension.
Insulin resistance .
High levels of fat and cholesterol in the abdomen.

Research has shown that a diet rich in omega-3 acids reduces the factors of metabolic syndrome and reduces the incidence of heart disease, [9] and a 2015 study was conducted in Brazil by Lydiana Talon of the Department of Pathology and Faculty of Medicine at the University of Potokato, with the aim of evaluating the role of omega-3 supplementation in reducing The prevalence of metabolic syndrome after lifestyle modification, and its course was as follows:

The aim of the study was to find out the additive effect of omega-3 supplementation with a lifestyle improvement program for adults.
A study studied 39 subjects who participated in a lifestyle modification program and took 3 g of fish oil containing omega-3 for 20 weeks.
"The study showed a decrease in the participants' waist circumference, as well as a decrease in metabolic syndrome due to the effect on blood pressure and triglyceride."

Omega-3 fatty acids may reduce symptoms of metabolic syndrome such as stress and fat.

May fight inflammation

How do omega-3 acids act as an anti-inflammatory? Inflammation is a normal immune response to infection and disease; That is, it is important for the health of the human body, and inflammation may sometimes persist for long periods with or without injury, as it becomes chronic inflammation, and this type of inflammation contributes to an increased risk of chronic diseases such as heart disease and cancer, and it was found that omega-3 acids reduce the production of Molecules associated with inflammation such as inflammatory eicosanoids and cytokines, and the relationship between high intakes of omega-3s and reduced inflammation has been observed .

A 2019 study was conducted in London by Patricia Souza of Queen Mary University School of Medicine and others, with the aim of evaluating the role of rich marine oils supplements in increasing the concentration of inflammatory mediators in the blood and working to reprogram the immune response in the body, and its course was as follows:

The aim of the study was to determine the relationship between omega-3 supplementation and the concentration of inflammatory mediators in the blood and its effect on the leukocyte response, as inflammatory mediators are produced by enzymatic conversion of essential fatty acids such as omega-3.
Healthy volunteers were enrolled in a double-blind, placebo-controlled trial in which blood samples were drawn during 2,4,6, and 24 hours to detect levels of inflammatory mediators after taking placebo or after taking omega-3 supplements.
The study showed results that omega-3 supplements lead to:

Increased concentration of inflammatory mediators in the blood.
It works to reprogram blood cells.
Its role in the immune response and reducing vascular inflammation.

Omega-3 supplementation has a role in reducing vasculitis and improving the immune response in humans.

May reduce autoimmune diseases

What is the impact of omega-3 on autoimmune diseases? Among all nutritional supplements, omega-3 acids have an effect on the immune response and reduce inflammation, and therefore may reduce chronic autoimmune diseases such as:

lupus;
Multiple Sclerosis.
Ulcerative colitis.
psoriasis;
Rheumatoid arthritis

Omega-3 benefits include reducing pain and inflammation associated with these diseases, as well as reducing the need for anti-inflammatory drugs, which can have side effects when used long-term, A 2017 systematic review was conducted in Texas by researchers from the Department of Biomedical Engineering Pharmacist at the University of Houston; To research the role of omega-3 polyunsaturated fatty acids in rheumatic diseases, and its course was as follows:

The aim was to gather evidence from previous trials to evaluate the clinical efficacy of omega-3 fatty acids in some autoimmune diseases. The method was to review the PubMed database to collect relevant studies and summarize the results.
A total of 20 clinical trials of omega-3s in the treatment of rheumatoid arthritis have been conducted, with 16 showing improved outcomes.
A total of 9 clinical trials were conducted for the treatment of SLE and lupus nephritis, 6 of which showed improvement in results.
4 clinical trials were conducted in the treatment of osteoporosis, one of which showed improvement in results.
The review concluded that " omega-3 supplementation is a safe and effective treatment that can be added to current treatment regimens for rheumatoid arthritis."

Omega-3 fatty acids have an effect on autoimmune diseases by reducing pain and inflammation.

May improve mental disorders

Are you afraid of diseases of aging? The deterioration of brain function is one of the inevitable consequences of aging, but omega-3 acids can fight age-related deterioration and Alzheimer 's disease , as it is believed that taking omega-3 supplements reduces the risk of Alzheimer's disease, and can improve Alzheimer's symptoms in the elderly if The disease was in its infancy, however more research is needed to confirm the positive effects of omega-3s on brain health .

In a 2017 systematic review conducted in Brazil, which evaluated the role of omega-3 fatty acids in Alzheimer's disease, the details were as follows:

The aim of the study was to evaluate findings from previous research regarding omega-3 fatty acids and their effect on the cognitive function of Alzheimer's patients.
The databases in PubMed and Excerpta Medica Cochrane Library were systematically reviewed.
The study included 361 scientific articles including 7 studies that fully met the inclusion criteria, with most studies showing no statistically significant results for omega-3 supplementation compared to placebo.

The review concluded that "omega-3 fatty acids are beneficial for early-onset Alzheimer's disease where there is mild impairment in brain function, although some studies have shown positive changes in cognitive function in more severe cases, they are not sufficient to support the use of omega-3 supplementation as a treatment for the disease." Alzheimer's" .

Omega-3 fatty acids may improve the cognitive brain function of Alzheimer's patients, especially if the disease is in its onset.

May help prevent cancer

Does omega 3 prevent cancer? Cancer is one of the leading causes of death in the world, and some studies indicate that omega-3 acids have a protective effect against some types of cancer, and other studies have shown that people who consume more omega-3s reduce their risk of colon cancer by 55%, and consumption of Omega-3 reduces the risk of prostate cancer in men and breast cancer in women.

In Korea, a systematic review was conducted in 2020 at the Department of Pediatrics at Yonsei University College of Medicine, and it was published under the title “ Fish Consumption and Omega-3 Acids and the Risk of Cancer ” and its course was as follows:

Its aim was to summarize and evaluate evidence of the association between omega-3 intake and cancer risk.
A systematic review of Embase, PubMed and Cochrane databases was conducted from inception to 2018.
There were 598 scientific articles from and 15 appeared with statistical evidence and 12 of them showed weak evidence of an association between omega-3 intake and a reduced risk of liver, breast, prostate and brain tumors.
In the other three studies of endometrial cancer and melanoma there were no evaluable data to determine the level of evidence.

The results indicated that " although omega-3 fatty acids have been studied in several analyzes in relation to cancer risk, only weak associations have been identified in some cancers."

Consuming omega-3 fatty acids through diet or supplementation may reduce the risk of some types of cancer.

May reduce liver fat

Is your fat percentage high? The liver processes most of the fat in the body and has a role in weight gain. Liver diseases may be common in obese people, such as nonalcoholic fatty liver disease ; Where fat accumulates in the liver, and since omega-3 acids have a role in improving liver function, and thus reduce the accumulation of fat in it.

In China, an analytical study was conducted in 2016 in the Department of Gastroenterology in the Tenth Shanghai Hospital, and it was published entitled “The Effect of Omega-3 Acids on Non-Alcoholic Fatty Liver Disease ” and its course was as follows:

The aim of the study was to evaluate the effects of omega-3 fatty acids on liver lipids.
Ten controlled trials were selected, of which 8 used placebo as a control.
There were 577 participants and the omega-3 treatment period was 12 months where the daily dose was 2.85 g.
The results concluded as follows:

Omega-3 supplementation significantly reduces the amounts of fat in the liver that were observed by ultrasound.
It also reduces dyslipidemia.
No harmful effects of omega-3 fatty acids have been reported.
The study suggested that nonalcoholic fatty liver disease could be treated with these supplements.

Omega-3 supplements may help reduce fat in the liver and reduce symptoms of nonalcoholic fatty liver disease.

May improve bone and joint health

How do you keep your bones strong? Older people are at risk of osteoporosis, fracture and arthritis due to a decrease in the mineral content in the bones. It is known that calcium and vitamin D are important in bone health and protection from fracture, but some studies indicate the benefits of omega-3 as people who eat omega-3 have a density of Bone and mineral content is greater than others, and omega-3 may reduce bone breakdown processes in the body, preventing bone diseases.

In Spain, a 2018 study was conducted in the Nursing Department of the University of Extremadura, and it was published entitled “The Relationship Between a Diet Rich in Omega-3 Fatty Acids and Bone Mineral Density in Women in Spain ” and its course was as follows:

The aim of the study was to investigate the relationship between omega-3 levels in the diet and bone density in women aged 20-79 years.
There were 1,865 participants and various bones of the body such as the thigh and vertebral column were examined and mineral density was measured by dual-energy X-ray absorptiometry.
Dietary intake of vitamin D, calcium and omega-3 acids was assessed by a questionnaire to correlate with test results.

The results concluded that "omega-3 intake is not associated with bone density in women with osteoporosis but is positively associated with bone density in the hips and spine in normal women."

Omega-3 acids improve bone health and mineral content, and prevent fracture or arthritis.

May relieve menstrual pain

Do you take painkillers during menstruation? Doctors advise to stop taking painkillers such as ibuprofen to relieve menstrual pain and reduce symptoms associated with it such as cramps, fatigue, nausea and headaches , and instead it is recommended to use omega-3 supplements regularly along with vitamin B12 , as it was observed that women who took omega 3 Their period pain eased and they felt more comfortable that lasted for 3 months, even after they stopped taking omega-3 supplements.

A study was conducted in 2012 in Iran, in the Department of Obstetrics and Gynecology at Amir Al-Momineen Hospital, and was published under the title “The Effect of Omega-3 Acids on the Severity of Primary Dysmenorrhea ” and its course was as follows:

The aim of the study was to see if omega-3 supplements relieved symptoms of dysmenorrhea.
Women aged 18-22 years were enrolled in a double-blind trial, in which they were divided into two groups.
The first group of 47 participants received an omega-3 capsule daily for 3 months, followed by a placebo for 3 months, and the second group was treated the opposite way.
A significant reduction in pain intensity was observed after 3 months of omega-3 treatment compared to the placebo group.
The researchers concluded that taking omega-3 supplements reduced:
Severity of primary dysmenorrhea symptoms.
The dose of ibubufen used to relieve severe pain.

Studies have found that the use of omega-3 supplements has a significant role in relieving symptoms of dysmenorrhea for 3 months after stopping treatment.

May improve sleep quality

Are you suffering from insomnia? It is believed that high levels of omega-3 acids in the blood, especially DHA, are associated with higher sleep quality and better resistance to the time a person needs to fall asleep, as well as reducing night terrors or sleepwalking and reducing wakefulness ; This is because a decrease in omega-3 acids is associated with a decrease in melatonin, which plays an important role in sleep. In addition, omega-3 acids regulate the secretion of the stress hormone, which reduces REM sleep, and improves sleep quality, which plays a role in increasing IQ and focus .

In Jordan, a study was conducted in 2019, in the Department of Clinical Pharmacology at the Jordan University of Science and Technology, and was published entitled “Omega-3 acids protect against memory impairment caused by chronic sleep deprivation”, and its course was as follows:

The study aimed to evaluate the potential protective effect of omega-3 fatty acids on sleep deprivation-induced memory impairment in mice.
Animals were deprived of sleep using a modified multi-platform model (8 hours/day for 8 weeks).
100 mg/day of omega-3 was administered orally, then spatial learning and memory were assessed using a radial arm maze, in addition to measuring biomarkers in the part responsible for memory and learning in the brain.
Omega-3 fatty acids had a role in reducing errors made by mice in tests of short and long-term memory.

The researchers concluded, "A protective effect of omega-3 fatty acids against memory impairment caused by chronic sleep deprivation was observed by improving antioxidants in the hippocampus region of the brain . "

Omega-3 fatty acids help improve sleep quality, reduce stress and sleep disturbances during the night.

Disadvantages of using Omega 3

Do you take omega-3 supplements? Omega-3 supplements are available in several concentrations and forms such as capsules, chewable tablets and oral liquids, but there are several caveats to using omega-3 supplements, where you should talk to your doctor before using omega-3 in the following cases :

If the person is allergic to fish or any other allergies; Because these supplements may contain additional substances such as peanuts and soy.
During pregnancy, the use of omega-3 supplements should be necessary so that the benefit outweighs the harm by consulting a doctor.
During breastfeeding it is best to talk to your doctor about its use; It is not known if these acids pass through breast milk to the infant

Despite the health benefits of omega-3 polyunsaturated fatty acids, they may cause side effects that do not usually need medical attention , and these effects may disappear as your body adjusts to the medication, and your doctor can tell you about ways to reduce or prevent some side effects, and mentions from These effects are as follows:

Acidity and heartburn in the kit.
Indigestion .
Feeling of fullness and bloating.
Excess air and gas in the stomach.
Collywobbles.
burping ;
Change in the sense of taste.
Anorexia.
Nausea and vomiting.
Diarrhea

If these side effects persist or worsen over time; A doctor should be consulted to avoid more severe complications , as taking omega-3 acids can cause serious side effects that require immediate medical attention, including the following:

bleeding in the gums;
coughing;
A cough with blood.
Difficulty breathing or swallowing.
headache and dizziness;
Rapid and irregular heartbeat rash and itching;
Vaginal bleeding .
Puffiness and swelling in the eyelids and around the eyes, tongue, lips and face.
black or red stools;
Red or dark coffee urine.
Sweating and tightness in the chest.
Extreme tiredness and weakness.

Despite the many health benefits of omega-3 supplements, they have many side effects and caveats that must be taken into account and consult a doctor before using them.

DRUG INTERACTIONS WITH OIGA 3

Omega-3 is used in some health conditions such as heart disease, high blood pressure and cholesterol, and some may also use it for its anti-inflammatory effect, but it may interact with some medications and other nutritional supplements, and possible interactions with omega-3 include the following:

Anticoagulants and platelet aggregation inhibitors: This includes medications such as aspirin , and other herbs and supplements. These medications reduce blood clotting and use with omega-3s may increase the risk of bleeding.
Blood pressure medications: The use of omega-3s may reduce blood pressure slightly, and if taken with blood pressure medications, this may cause a sharp drop in pressure.
Contraceptive medications: Some birth control medications may interfere with the effect of omega-3s on triglycerides in the body.
Orlistat: The use of weight-loss drugs with omega-3s affects the absorption of fatty acids.
Vitamin E: Omega-3s may reduce vitamin E levels in the body.

What fish contain omega 3?

How do you get omega-3 fatty acids? Omega-3 fatty acids are found in plant foods such as flaxseed oil, soybean and canola oil . They mainly contain ALA , while DHA and EPA are found in abundance in fish and other seafood; Especially fatty fish that live in cold water, in addition to nutritional supplements such as fish oil, the intake of which helps raise the levels of omega-3 acids in the human body, and the most important types of fish that contain omega-3 acids are mentioned as follows: