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Omega-3: composition, dosages, principle of action
Author: Dmitry Konorov - biochemist-pharmacologist, trainer, dietitian. All articles by the author ➤
Omega-3 - A Panacea?To begin with, let's delve into the complex mechanisms to understand the essence. We will divide the formation of atherosclerosis into stages. 1. As a result of modification through the oxidation of low-density lipoproteins (LDL), they are captured by blood cells - macrophages. They penetrate the vessel walls, forming "fatty streaks." At this stage, it is advisable to use antioxidant complexes and vitamins, namely vitamins A, E, and C. These vitamins act as delaying factors of oxidation, supporting the normal structure and metabolism of LDL. Glutathione and bioflavonoids may also be useful. 2. With an increase in the number of macrophages that have engulfed oxidized LDL, damage to the vessels occurs. At this stage, the damaged endothelial cells begin to secrete thromboxane, which stimulates platelet aggregation, potentially leading to the formation of a thrombus in the damaged area of the vessel. Here, the well-known Omega-3 supplement comes to the rescue – it is capable of suppressing platelet-derived growth factor; inosine (also known as riboxin); NO boosters; and aspirin. 3. Subsequently, the plaque is infiltrated by fibrous tissue, and the cells within the enclosed space start to die. 4. Cholesterol is deposited in the intercellular space; the plaque may become saturated with calcium salts, making it even denser (I wrote about calcium in the article “Harm or Benefit of Dairy Products for Adults”). So, How Does Omega-3 Work?Omega-3 and omega-6 fatty acids are incorporated into the phospholipid membranes, where they alter the physical properties of cell membranes and serve as sources for several classes of "lipid" mediators. The relative amount of polyunsaturated fatty acids is key. Pro-inflammatory mediators can be synthesized from omega-6. When they dominate in cell membranes, the risk of their synthesis increases. In contrast, the presence of omega-3 fatty acids promotes the secretion of anti-inflammatory mediators. These pro-inflammatory and anti-inflammatory effects represent the primary pharmacological difference between omega-3 and omega-6 fatty acids. What Should Be the Composition of Omega-3?The Omega-3 dietary supplement should contain 4 acids: ALA (Alpha-Linolenic Acid) is found in plant oils: flaxseed oil, thistle oil, and hemp oil. EPA (Eicosapentaenoic Acid) is produced in relatively small amounts in plants and the human body. DPA (Docosapentaenoic Acid) is synthesized in large quantities by marine mammals. It can be converted into any required form of omega-3 by the body. This is the one that is missing in many dietary supplements!!! DHA (Docosahexaenoic Acid) is synthesized by fish, shrimp, and marine mammals from EPA. It is also essential to consider the difference between fish oil and fish fat. Fish oil is the fat from fish liver, while fish fat is the fat from fish muscles. This is a general distinction, but it's worth remembering. Fatty Fish or Dietary Supplements?If you have a choice between freshly frozen ocean fish and an Omega-3 dietary supplement, the preference should be for the former source of PUFAs (polyunsaturated fatty acids), as it is still unclear whether dietary supplements are the best source of omega-3 fatty acids. The second reason is the incomplete composition of manufactured "fish" Omega-3 supplements. Of course, DPA and DHA can be synthesized from EPA, and EPA, in turn, can be synthesized from ALA. However, the conversion of ALA to EPA and DHA is not very efficient for humans. Plant oils do not contain DPA, while ocean fish are a good source of the complete spectrum of Omega-3. Other plant oils (such as corn, safflower, and sunflower oils) contain omega-6, which is a source of the pro-inflammatory arachidonic acid. Recommendations for Taking Omega-3According to the recommendations of the "American Heart Association," healthy adults should consume fatty fish at least twice a week and also omega-3 fatty acids from plant sources, including ALA from soy products, walnuts, flaxseed oil, and canola oil. Regarding tolerability, several studies have shown that omega-3 can be considered safe and well-tolerated at doses of up to 5 g/day. TestingThe composition of lipoproteins in the blood changes throughout the day. After consuming fatty foods, chylomicrons appear in the blood. A carbohydrate-rich diet contributes to the formation of very low-density lipoproteins (VLDL). Between meals and during fasting, only LDL and HDL (high-density lipoproteins) are present in the blood, the primary function of which is to transport cholesterol. Therefore, the best time to conduct a lipid profile test is when fasting. What Tests Should Be Conducted:
There is also a sufficiently informative and costly test – measuring the ratio of Omega-3 to Omega-6 in the body. As mentioned above, the ratio of Omega-3/Omega-6 fatty acids is crucial. Conclusions:Effects of Omega-3
1. Since all major pathways of cholesterol metabolism occur through the liver, it is essential to monitor it primarily. 2. Consume red fish 2 to 4 times a week. 3. For prevention, cycle your intake of antioxidant complexes (Aevit, plant extracts rich in flavonoids and vitamin C, taxifolin) and other accompanying supplements such as riboxin and arginine. 4. Adjust your diet according to your body – that is, reduce the overall fat intake, decrease saturated fats, increase protein and complex carbohydrates, fruits, and moderate use of other sources of Omega-3. 5. Use “supplements and vitamins” wisely. In this case, blood quality will improve, but do not forget – this is not a panacea, and everything is individual. SIMILAR ARTICLES
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