Omega 3 and fish oil: What is the secret to the correct intake and dosage?

Omega-3 fatty acids are a key component of our food system, possessing a wide range of beneficial effects on human health. These essential fatty acids cannot be synthesized by the body and must be obtained through dietary sources or supplements. Modern research demonstrates their contribution to cardiovascular health, cognitive function and anti-inflammatory potential, making them the subject of intense scientific interest and an important component for maintaining optimal health.

Omega-3 fatty acids are polyunsaturated fats that are classified as essential nutrients for the human body. The three most significant representatives include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found primarily in plant sources such as flaxseed and walnuts, while EPA and DHA are found abundantly in oily fish such as salmon, mackerel, and sardines. A characteristic feature of these bioactive compounds is their molecular structure – a double bond located at the third carbon atom from the methyl end, which determines their unique biochemical properties and interactions in the body.

Omega-3 fatty acids provide multifaceted therapeutic effects that have been empirically confirmed by numerous scientific studies. Their contribution to human health is complex and encompasses a number of physiological systems.

Adequate intake of omega-3 fatty acids is associated with a reduction in cardiovascular risk through several mechanisms. They effectively reduce triglyceride levels in the blood, lower blood pressure and reduce inflammatory processes in the vascular wall. Studies have shown that regular consumption of fish oil can lead to a 25-30% decrease in serum triglycerides, which is a significant preventive factor against atherosclerotic diseases. Additionally, omega-3 acids have an antiarrhythmic effect and can stabilize the heart rhythm, reducing the likelihood of sudden cardiac death.

DHA constitutes up to 40% of the polyunsaturated fatty acids in the brain and is a critical component in maintaining neuronal membrane integrity and signal transduction. Epidemiological studies have demonstrated a correlation between high omega-3 intake and a reduced risk of neurodegenerative diseases, including Alzheimer's disease. In healthy older individuals, supplementation with EPA and DHA may improve cognitive function, working memory, and information processing speed.

"Omega-3 fatty acids are a powerful therapeutic tool for many chronic conditions, with their effectiveness increasing with prolonged and properly dosed use." - Bulgarian Journal of Cardiology, 2022

Hypertriglyceridemia is a significant risk factor for the development of atherosclerosis and pancreatitis. Numerous clinical studies confirm that supplementation with omega-3 fatty acids in doses between 2 and 4 grams per day can reduce triglyceride levels by 20-50%. The mechanism involves inhibition of hepatic triglyceride synthesis and increased peripheral utilization. To achieve optimal therapeutic effect, a combination of EPA and DHA is recommended, with their ratio varying according to the individual metabolic profile.

For individuals with severe hypertriglyceridemia (>500 mg/dL), integrating high-quality fish oil into the treatment plan can yield substantial results, especially when combined with appropriate dietary modifications and physical activity.

The effect of omega-3s on the cholesterol profile is more complex. While they demonstrate a convincing reduction in triglycerides, their impact on LDL ("bad" cholesterol) varies. In some cases, a slight increase in LDL can be observed, but at the same time an increase in the size of LDL particles is noted, which is considered less atherogenic. Omega-3 acids increase the concentration of HDL ("good" cholesterol) by 1-3%, which contributes to an overall improvement in the lipid profile.

Selecting an optimal omega-3 product requires careful analysis of several quality parameters that determine its biological activity and safety.

When choosing an omega-3 supplement, it is important to consider the following factors:

• Concentration of EPA and DHA per dose unit
• Fatty acid form (triglycerides vs. ethyl esters)
• Degree of purification and removal of heavy metals
• Availability of quality certificates (IFOS, GMP)
• Oxidation indicators (peroxide index)

The optimal product must provide a high concentration of active ingredients, be in a biologically active form, and guarantee the absence of contaminants.

NutraVita Omega-3 2000 mg offers high-quality fish oil with an optimized content of active ingredients. Each capsule provides 2000 mg of fish oil with a precise concentration of 660 mg EPA and 440 mg DHA - a dosage that meets the therapeutic levels recommended by modern scientific research.

The specific molecular distillation process guarantees the elimination of potential contaminants such as mercury and polychlorinated biphenyls, ensuring safety even with prolonged use. The formulation is optimized for maximum bioavailability and effective impact on the lipid profile, making it particularly suitable for individuals with elevated triglyceride levels and seeking a cardioprotective effect.

The capsules are manufactured according to GMP standards and are tested for oxidative stability, which ensures the preservation of their biological activity throughout the entire shelf life. The product does not contain artificial colors, preservatives or allergens, making it suitable for a wide range of consumers.

The optimal dosage of omega-3 fatty acids varies depending on the specific health goal and individual characteristics of the body.

The duration of omega-3 supplementation depends on the therapeutic goal. To achieve a stable effect on the lipid profile, a minimum period of 8-12 weeks of continuous intake is recommended. In cardiovascular prevention and chronic inflammatory conditions, long-term supplementation (6-12 months or more) demonstrates more significant results. It is important to note that the levels of omega-3 in cell membranes, known as the "Omega-3 Index", increase gradually and reach a plateau after about 3-4 months of regular intake.

Clinical data show that continuous intake is necessary to maintain therapeutic concentrations in tissues and plasma, as levels gradually decline within 2-4 weeks after cessation of supplementation.

Although omega-3 supplements have a high safety profile, there are potential side effects and specific groups of individuals who require caution.

The most common side effects of fish oil include gastrointestinal symptoms such as nausea, diarrhea, or stomach discomfort. These symptoms are usually mild and transient, and are often self-limiting with continued intake or can be mitigated by consuming with food. Some individuals experience a so-called "fishy aftertaste" (regurgitation), which can be reduced by storing the capsules in the refrigerator or by choosing enteric-coated formulations.

Less common side effects include blood clotting disorders, especially with high-dose supplementation (>3 g daily) and concomitant use with anticoagulants. In extremely rare cases, allergic reactions have been reported, mainly in individuals with known hypersensitivity to seafood.

Certain categories of individuals require increased caution or consultation with a specialist before starting omega-3 supplementation:

• Patients with known coagulopathies or taking anticoagulants (warfarin, heparin)
• People with allergies to fish or seafood
• Patients with upcoming surgical procedures (discontinuation recommended 1-2 weeks before surgery)
• Individuals with advanced liver disease

For pregnant and lactating women, although DHA is critical for fetal neurological development, it is recommended to consult a doctor regarding the appropriate dosage and duration of intake.