the omega-3 fatty acids he omega 6 they are fundamental components of cell membranes.
They are important precursors to several substances in the body, such as those involved in blood pressure regulation and inflammatory responses.
Omega 3s are also considered protective factors in cardiovascular illnesses mortal. They are present in flax seed and in oily fish but if the diet is low in these foods, they must be taken with supplements based on fish oil.
Knowing when to take omega 3 becomes important for their full absorption in the body.
When to take omega 3
The human body is capable of producing all polyunsaturated fatty acids necessary, except two: thelinoleic acidan omega 6 fatty acid, andalpha linolenic acidan omega 3 fatty acid. These must be provided by food or supplemented and are also defined essential fatty acids.
Both are necessary for tissue growth and healing, have beneficial effects on central nervous system, protect against chronic diseases and degenerative diseases such as Alzheimer’s disease orrheumatoid arthritis.
They can also be used for the production of other fatty acids (eg.arachidonic acid derived from linoleic acid). However, since converting alpha linolenic acid in eicosapentaenoic acid (EPA) e docosahexaenoic acid (DHA) is limited, it is recommended to include them in the diet omega 3 polyunsaturated fatty acids.
Of EPA and DHA combined together 250 mg/day is sufficient to support the protection of the cardiovascular system.
The use of soft capsules ofOmega 3 fish oil this may be enough to cover the needs. Let’s see when to take them and how.
1. What is fish oil
Fish oil is a omega 3 supplement which has several health benefits. In fact, studies show it can help
- reduce inflammation
- improve heart health
- protect brain function by preserving nerve tissue
- promote adequate growth and development
According to some omega 3s make you lose weight.
As well, take omega 3 in fish oil supplement form at times can help maximize its effectiveness and avoid certain side effects, keeping the cholesterol yes fat produced for hypertriglyceridemia.
2. When to take fish oil
You can take fish oil at any time of the day, depending on your needs.
In fact, most research suggests that the potential benefits of fish oil supplements are not immediate but associated with long-term use.
Studies show that taking fish oil for several weeks, months or even years can increase blood levels polyunsaturated fatty acids Omega 3.
However, adjusting the timing of supplementation can help avoid some of the side effects associated with fish oil, such as acid reflux.
For example, you can split it into two smaller doses and take it morning and evening.
No matter when you take it, it is important that daily intake fish oil take place with one of the main meals.
Many people do not tolerate dietary supplements easily. Omega 3, at least the first few days. Side effects such as acid reflux and nausea are reduced when taken on an empty stomach.
Another reason fish oil should be consumed with food is that the fat in the meal stimulates pancreatic lipase enzymes, which cause dietary fat to be broken down in the digestive system.
The more of these enzymes present when taking a fish oil supplement, the more omega 3 fatty acids such as linolenic acid will be broken down and absorbed by the large intestine.
3. How to take fish oil
Fish oil in its natural form has an unattractive smell, shape and taste.
For convenience, manufacturers of supplements with omega 3 they changed the pharmaceutical form of the fat and started producing it in gelatinous capsules.
The yellowish capsules are odorless, small and easy to swallow. However, to benefit from fish oil, you need to know how and how much to take.
Fish oil should be taken before or after meals. You cannot take this supplement on an empty stomach as it can be harmful.
Liquid fish oil is less appealing but no less useful to its gelatinous counterparts. Many people believe that this fish oil contains more benefits because it has not undergone any additional processing.
You can add it to your dishes as a sauce, but keep in mind that it has a slight fishy flavor.
The dosage of fish oil supplements should be based on the amount of EPA and DHA, not the total amount of fish oil.
Supplements vary in amounts and proportions of EPA and DHA. A common amount of omega 3 fatty acids in fish oil capsules is
- 0.18 grams (180 mg) of EPA
- 0.12 grams (120 mg) of DHA
The daily dose corresponds to 1-2 grams, which is equivalent to a minimum of 3 omega 3 pearls daily up to 5-6 capsules.
Fish oil should be taken for 2-3 months. After that, you need to take a break for a few weeks.
Keep in mind that an excess of fish oil has contraindications.
sometimes to improve the positive effect on consumption it’s good to associate omega 3 and vitamin D. with other fat-soluble vitamins.
The intake of fish oil is well tolerated, the important thing is to respect the doses of use. To maximize its beneficial effects, it is recommended to take it on a full stomach. Among other things, you can thus avoid annoying side effects.
If you choose it in liquid formula you can use it as a condiment. Do not forget, however, that it has a taste of fish in any case, which you must harmonize with your dishes.