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Omega fatty acids (what they are, what they are in and what they help)

Find out why health-promoting omega acids should be on your plate every day.

Nina Wawryszuk - AuthorAuthorNina Wawryszuk
Nina Wawryszuk - Author
AuthorNina Wawryszuk
Natu.Care Editor

Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

Learn more about our editorial process

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Witold Tomaszewski - Reviewed byReviewed byWitold Tomaszewski
Verified by an expert
Witold Tomaszewski - Reviewed by
Reviewed byWitold Tomaszewski
Doctor of Medicine

Doctor of Medicine, food and pharmaceutical law expert and experienced medical professional.

Learn more about our editorial process

.
Michael Tomaszewski - Edited byEdited byMichael Tomaszewski
Michael Tomaszewski - Edited by
Edited by
Michael Tomaszewski
Editor

Graduate of Journalism and Artes Liberales at the University of Warsaw. Since 2017, he has been working with the biggest portals in Poland and abroad as an editor. Previously worked for 3 years in one of the leading pharmaceutical companies - he knows the health and beauty industry inside out. In his free time, he most enjoys playing tennis or skiing.

Learn more about our editorial process

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Ludwig Jelonek - Fact-checkingFact-checkingLudwig Jelonek
Ludwig Jelonek - Fact-checking
Fact-checkingLudwig Jelonek
Natu.Care Editor

Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

Learn more about our editorial process

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Omega fatty acids (what they are, what they are in and what they help)
17 March, 2024
35 min
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Why you can trust us

Articles on Natu.Care are written based on scientific research, data from government websites and other reliable sources. The texts are written in cooperation with doctors, nutritionists and other health and beauty experts. Articles are reviewed before publication and during significant updates.

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Omega acids are such a royal family in the world of fatty acids. Encased in golden capsules, they are admired, desired but not fully understood. From the outside, we don't see their relationships and conflicts as from 'The Crown'.

You are not aware of the drama going on in your bloodstream even at this moment. A fierce battle in the fatty ring for space in your body and a wrestling match between plant sources and fish sources. The only way to calm the situation is... to turn 'Game of Thrones' into 'House on the Prairie'.

Learn what to do to get the most out of them for your health and stop them from massacring each other.

Prepare your popcorn (in oil - you'll understand why soon enough) and see what goes on behind the scenes -

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From this article you will learn:

  • What omega acids exist and what they do
  • .
  • What omega acids give you
  • .
  • How to get the most out of your omega-3 to omega-6 ratio
  • .
  • How to eat to provide the right acids in the ideal ratio
  • .
  • Why omega 3-6-9 supplements are a bad idea
  • .

See also:

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Omega acids - types and breakdown

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What are omega acids?

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Omeega acids belong to the group of fatty acidsand of which there are three types: saturated, unsaturated, trans.

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Fatty acids are needed for energy production, building cell membranes, hormone and neurotransmitter production. They are essential for the proper functioning of the nervous, cardiovascular and immune systems. Most important for our bodies are unsaturated acids - which include omega 3, 6, 7 and 9and.

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Omega-3 and omega-6 fatty acids must be provided with diet or supplementation. In contrast, omega-5, omega-7 and omega-9 acids are naturally produced by the body.
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Julia Skrajda.

Julia SkrajdaDietitian

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Important

Green unsaturated fatty acids PUFA (polyunsaturated fatty acids) and monounsaturated fatty acids MUFA (monounsaturated fatty acids) are essential 'good fats' that are responsible for many important processes in our bodies, such as brain development, protection against heart disease or improving skin and hair condition.

There is also another way of writing these acids, where instead of omega there is the letter n. So, for example, omega-3 acid is n-3, omega-6 is n-6.

Natu.Care Omega-3 ᵀᴳ Premium

Natu.Care Omega-3 ᵀᴳ Premium
5.0
  • Omega-3 content: 750 mg (250 mg DHA + 500 mg EPA)
  • .
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

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The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Pros and cons

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Additional information

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

Expert opinion

The dietary supplement contains omega-3ᵀᴳ, or omega-3 acids in the form of trójglyceridesów. Scientific studies suggest that this form of fatty acidsós up to 2 times better absorbed than the estersós present in many dietary supplements on the market. This means that you are assured of their effectiveness and of supplying yourself with valuable omega acids.

Fatty acids omega-3 are derived from wild anchovy oil. It is a rich source of healthy fats that are essential for the health of the cardiovascular, immune and nervous systems, as well as the proper function of vision, joints muscles.

Scientific research suggests that wild anchovies are a good source of healthy fats.

Scientific research also suggests that an adequate intake of omega-3 fatty acidsós protects against and supports the treatment of depression and anxiety disorders. In addition, omega-3s influence the hydration and appearance of the skinóry and support healthy sleep.

.

The formula contains a total of 750 mg of EPA+DHA acidsós, which is three times higher than the recommended minimum of 250 mg for the Polish population. Omega-3 TG Premium has studies indicating that its TOTOX is 9, which is a very good result.

Supplementation of omega-3 fatty acidsóis recommended for anyone who does not eat 1–2 portions (approximately 300 g) of oily fish per week. Children during growth, seniors, physically active people, vegans and vegetarians, as well as patients undergoing cardiovascular treatment and prevention of heart disease also have an increased need.

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Simple composition

Pharmovit Omega 3 Max

Pharmovit Omega 3 Max
4.9
  • Content omega-3 acids550 mg (220 mg DHA + 330 mg EPA)
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

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Pros and cons

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.
Additional information

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.
User review

A simple dietary supplement with omega-3 fatty acids from fish oil. Apart from DHA and EPA, you will find absolutely nothing here. It is therefore a great supplement for people who want to supplement their omega acids and do not need any additional active ingredients.

A simple dietary supplement with omega-3 fatty acids from fish oil.

The sourceóof the omega-3 fatty acids in the preparation is fish oil.

.

With vitamin D3

Primabiotic Omega + vitamin D3

Primabiotic Omega + vitamin D3
4.3
  • Omega-3 content: 600 mg (240 mg DHA + 360 mg EPA)
  • Additional active ingredients: vitamin D3
  • Form: capsules
  • .
  • Dose: 1 or 2 capsules daily
  • .
  • Sufficient for: 60 or 30 days
  • .
See price
in the Natu.Care shop
Product description

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

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Taking the product will also improve your resistance to stress and soothe your nervous system.

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Pros and cons

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.
Additional information

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.
User review

The combination of omega-3 fatty acids from fish oil and vitamin D3 will strengthen your nervous system and eyesight. It will improve your brain function and have a beneficial effect on your cardiovascular system. Thanks to the high dose of vitamin D, supplementation with the preparation will increase immunity and have a beneficial effect on your muscles and bones.

.

Taking the product will also improve your resistance to stress and soothe your nervous system.

.

Good for immunity

Omega + Vitamin D3 2000 IU

Omega + Vitamin D3 2000 IU
4.7
  • Content omega-3 acids: 600 mg (360 mg EPA + 240 mg DHA)
  • Additional active ingredients: vitamin D3
  • Form: capsules
  • .
  • Dose: 1 capsule daily
  • .
  • Sufficient for: 60 days
  • .
See price
in the Natu.Care shop
Product description

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

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This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

Pros and cons

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

Additional information

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

User review

Omega-3 fatty acids with added vitamin D3 in good doses. The preparation fills the daily requirement of an adult for EPA and DHA as well as vitamin D. 

.

This is an interesting combination that canóbe recommended to most Poles. The Ministry of Health recommends everyone to supplement vitamin D3. Omega-3 fatty acids are also on the podium when it comes to deficiencies of active ingredientsós in our country.

The dietary supplement from the Ministry of Health is an interesting combination that can be recommended to most Poles.

The dietary supplement from Aura Herbals supports the functioning of the mós brain, proper vision and the functioning of the immune system. The sourceóof omega-3 fatty acids is fish oil.

The supplement is a dietary supplement from Aura Herbals.

Restores balance

Sundose° Daily Balance°

Sundose° Daily Balance°
4.5
See price
in the Natu.Care shop
Product description

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

Pros and cons

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

Additional information

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

User review

Stress, exhaustion and tension? Daily Balance° restores calmóness and mental clarity even in the face of the greatest challenges. It is a formula that draws on the synergistic effects of ashwagandha and magnesium, further enhanced with a complex of B vitamins, for reduced feelings of fatigue and tiredness.

The omega-3 fatty acids in the Daily Balance° formula are derived from high-quality fish oil. The healthy fats contribute to the proper functioning of the nervous system, cardiovascular system, immune system, skinóry condition and support mental health.

Vegan

Dr. Jacob's DHA + EPA

Dr. Jacob's DHA + EPA
4.1
  • Omega-3 content: 250 mg (83 mg EPA + 167 mg DHA)
  • Additional active ingredients: none
  • .
  • Form: capsules
  • .
  • Dose: 1–2 capsules
  • Sufficient for: 30 or 60 days
  • .
See price
in the Natu.Care shop
Product description

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

Pros and cons

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

Additional information

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

User review

The dietary supplement contains oil from the microalgae Schizochytrium sp. Algae are a healthy, plant-based alternative as a source of health-important fatty acids. 

DHA acid contributes to the maintenance of normal móbrain function and normal vision, and the combination of EPA + DHA supports heart health (with a daily intake of 250 mg DHA). In addition, omega-3 fatty acids support immunity, mood and the condition and appearance of the skinóskin.

DHA supplementation is especially important when consuming little fish, so those on a plant-based diet should ensure supplementation as they are at risk of an omega-3 deficiency.

Good for immunity

Ibuvit D3 2000 + K2 MK-7 + OMEGA 3

Ibuvit D3 2000 + K2 MK-7 + OMEGA 3
4.1
  • Omega-3 content: 250 mg (200 mg DHA + 50 mg EPA)
  • Additional active ingredients: vitamin D3vitamin K
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Pros and cons

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Additional information

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

User review

A dietary supplement containing omega-3 fatty acids, vitamin D3 and vitamin K. The formula supports the immune system, the functioning of the mós brain and vision. Moreover, its regular supplementation has a positive effect on teeth, as well as the use of calcium in the body, whichóry supports the musculoskeletal system. A daily portion provides 2000 IU of vitamin D3, which covers the requirement for an adult. Vitamin D3 supplementation is particularly recommendedólly during autumn and winter.

Naturally energising

Sundose° Daily Boost°

Sundose° Daily Boost°
4.5
See price
in the Natu.Care shop
Product description

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

Pros and cons

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

Additional information

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

User review

Daily Boost° will provide you with balanced energy in harmony with your body. It combines the proven power of Korean ginseng extract, which improves mental and physical performance, with vitamins and minerals carefully selected to maintain energy levels.

Good for heart health

Dr. Jacob's DHA-EPA + Vitamin E

Dr. Jacob's DHA-EPA + Vitamin E
4.1
  • Content omega-3 acids255 mg (170 mg DHA + 85 mg EPA)
  • Additional active ingredients: vitamin E
  • Form: liquid
  • .
  • Dose: 5 ml
  • .
  • Sufficient for: 50 days
  • .
See price
in the Natu.Care shop
Product description

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

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The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

Pros and cons

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

Additional information

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

User review

DHA-EPA + Vitamin E is a vegan dietary supplement rich in omega-3 DHA and EPA acids from algae and vitamin E. The product supports the proper functioning of the brain, eyesight and heart, providing the necessary ingredientsóin an easily digestible form. 

.

The product additionally provides extra virgin olive oil and bioactive vitamin E, which has an antioxidant effect.

Pure composition

Aura Herbals Omega-3 370 DHA / 700 EPA

Aura Herbals Omega-3 370 DHA / 700 EPA
4.9
  • Omega-3 content: 370 mg DHA and 700 mg EPA
  • .
  • Additional active ingredients: none
  • .
  • Form: liquid
  • .
  • Dose: 5 or 10 ml
  • Sufficient for: 20 or 40 days
  • .
See price
in the Natu.Care shop
Product description

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.
Pros and cons

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.
Additional information

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.
User review

Supplement in liquid form, rich in fatty acids from Atlantic mackerel, anchovies and Atlantic sardines. It is a rich source of omega-3 acids. The combination of DHA and EPA improves the functioning of your brain, heart, eyesight, supports the nervous system, influences the appearance of your skin and has a positive impact on your mental health.

.

Kit

Sundose° For Stress Relief°

Sundose° For Stress Relief°
4.9
  • Omega-3 content: 220 mg of DHA acid and 330 mg of EPA acid
  • Additional active ingredients: ashwagandhamagnesiumvitamin B6vitamin D3
  • Form: capsules
  • .
  • Dose: 1 omega-3 capsule and 3 capsules of ashwagandha, magnesium, vitamins B6 and D3
  • Sufficient for: 30 days
  • .
See price
in the Natu.Care shop
Product description

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Pros and cons

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Additional information

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Expert opinion

A set of two dietary supplements, the combination of which will take care of your mood and mental condition. Ashwagandha is known for its calming properties, while omega-3 fatty acids will further soothe the nervous system and take care of the smooth functioning of the brain.

Magnesium and Vitamin B6 are involved in the production and regulation of neurotransmittersós, and vitamin D3 may prevent dementia.

Efficient

ALLNUTRITION Omega 3 Strong

ALLNUTRITION Omega 3 Strong
4.7
  • Content omega-3 acids550 mg (DHA 220 mg + EPA 330 mg)
  • Additional active ingredients: vitamin E
  • Form: capsules
  • .
  • Dose: 1 capsule per day
  • .
  • Sufficient for: 90 days
  • .
See price
in the Natu.Care shop
Product description

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.
Pros and cons

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.
Additional information

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.
User review

A dietary supplement with a solid portion of DHA and EPA – valuable for health and well-being omega-3 acidsós. Indicated especially for people on a plant-based diet, physically active people and seniors.

.

The sourceóof omega-3 acids in this preparation is fish oil.

.

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Omega-3 fatty acids

.
.

In a nutshell

Omega-3s are important DHA, EPA and ALA acids that support the nervous system, protect the heart, joints and eyes and take care of mental health. You can find the most omega-3s in oily fish, flaxseed oil and chia seeds. Deficiency can lead to problems with immunity, lack of energy, joints and even reduced mood.

Omega-3 fatty acids are the polyunsaturated fatty acids you need to get from your diet (not just a diet full of fish) or supplementationand.

The most important omega-3 fatty acids areand:

.
  • Eicosapentaenoic acid (EPA): produces eicosanoids, which help reduce inflammation in the body,
  • .
  • docosahexaenoic acid (DHA): crucial for brain development and function,
  • .
  • alpha-linolenic acid (ALA): involved in the production of EPA and DHA, supports the heart and nervous system.

Properties of omega-3 fatty acids

.

Omega-3 fatty acids take care of:

.
  • the brain and nervous system,
    • the heart and circulatory system.
    • heart and circulatory system,
    • .
    • muscles, joints and bones,
    • .
    • vision,
    • .
    • mental health,
    • .
    • skin, hair and nail health,
    • sleep and regeneration.
    • sleep and regeneration,
    • .

    Do you need details?

    Omega-3 fatty acids: affect thought processes, concentration, memory, neurotransmission and brain development, reduce blood pressure, reduce the risk of cardiovascular disease, neurodegenerative diseases, autoimmune diseases and inflammation.

    They are also beneficial for the brain and the body.

    They also support skeletal health and muscle regeneration, look after your eyesight and protect against eye disease, reduce the chance of cancer, support sleep, and prevent mental illness. They also support beauty - improving the appearance and condition of your skin and hair.

    It is also a valuable component in an athlete's diet, as omega-3 fatty acids benefit performance and renegeration.

    .
    Scientific studies have shown the positive effects of polyunsaturated fatty acids in neurodegenerative diseases by, among other things, inhibiting brain cell death.
    .
    Marcin Zarzycki.

    Marcin Zarzycki physician

    .

    "According to some researchers, omega-3 fatty acids may have a positive effect on the course of ADHD in children by improving their concentration, but further research is needed on this topic," adds the doctor.

    Sources of omega-3

    .

    The most omega-3 fatty acids are found in fatty fish  marine fish (7-15% fat content) such as mackerel, sardines, salmon, herring, rainbow trout. Omega-3 fatty acids from fish are better absorbable by the body than plant sources of the valuable acidsand.

    In theory, the most omega-3s are found in flaxseed oil. In practice, this is a bit of a misnomer - flaxseed oil is an excellent source of ALA acid, not DHA + EPA, the omega-3s from flaxseed oil are not as well absorbed into the bloodstream as those from fish, and besides, drinking 100g of pure oil is a dubious pleasure...

    .

    There is also the ratio of omega-3 to omega-6, which is hellishly important. Unfortunately, it fares poorly in the case of plant-based products.

    The ratio of omega-3 to omega-6 is also important.

    Remember: the ratio of omega-3 to omega-6 is crucial for health. I explain what this is all about later in this article.

    Remember: the ratio of omega-3 to omega-6 is crucial for health.

    The foods richest in omega-3 areand:

    .

    Product

    .

    Content of omega-3 fatty acids in 100 g*

    Flaxseed oil

    5300-6000 mg

    Chia seeds (chia seeds)

    .

    5000-6000 mg

    Macre³

    3000-4000 mg

    Walnut

    2500-3000 mg

    Sardines

    2200-2500 mg

    Cod liver oil (tran)

    2400 mg

    Salmon

    2100 mg

    Herring

    2000-3000 mg

    Salmon trout

    1200-1400 mg

    .

    Tuna

    1000-1500 mg

    Shrimp

    300-500 mg

    *The content of omega-3 fatty acids in foods can vary depending on a number of factors, e.g. how they are grown or heat treated.

    Omega-3 deficiency - symptoms

    .

    The most common cause of omega-3 acid deficiency is a poor diet. In short: not enough fish and related products. You will feel and literally see the deficiency of these valuable fats on your own skin. What should cause you to be concerned?

    The most common symptoms of omega-3 fatty acid deficiency are:

    .
    • pain and stiffness in the joints,
    • .
    • dry eyes,
    • .
    • dryness of the skin,
    • .
    • irritation,
    • .
    • acne,
    • .
    • hair loss,
    • .
    • lower mood and anxiety,
    • .

    Omega-3 excess - symptoms

    .

    You can overdose on omega-3 fats. An excess of these acids can harm you and lead to 'thinning' of the blood, bleeding in injuries and even an increase in LDL (so-called bad cholesterol) in the bloodand.

    Symptoms of excess omega-3 fatty acids:

    .
    • decreased blood clotting,
    • .
    • nose bleeding,
    • .
    • diarrhoea, flatulence, belching, nausea,
    • .
    • reflux,
    • .
    • increased blood sugar,
    • .
    • reduction of blood pressure,
    • reduction of blood pressure.
    • increased insomnia or anxiety,
    • .
    .
    There are patients who rely on quantity rather than quality of supplementation. Doing so has little health benefit, and may do harm.
    .
    Dr Witold Tomaszewski.

    Witold Tomaszewskidoctor of medical sciences

    .
    .

    Omega-3 fatty acids in the vege diet

    .

    Vegans and vegetarians are at risk of nutrient deficiencies, such as B vitamins, (especially vitamin B12), iron and omega acids due to the abandonment of fish, meat and egg consumptionand. However, nothing is lost - you can find valuable omega acids in many tasty plant-based products and vegan dietary supplements made from marine algae.

    See also:

    .

    Omeega-6 acids

    .
    .

    In a nutshell

    The omega-6 acids are LA, GLA and AA, and their proper concentration supports metabolism, protects the heart, nervous system and skin. Soybean, sunflower and corn oils contain the most omega-6. It is important to maintain the correct ratio between omega-3 and omega-6 fatty acids in the diet - its disruption can lead to inflammation in the body.

    Omega-6 fatty acids are polyunsaturated fatty acids that you need to supply to your body with your diet. The most important omega-6 fatty acids areand:

    • linoleic acid (LA),
    • .
    • gamma-linolenic acid (GLA),
    • .
    • arachidonic acid (AA),
    • .

    Although in research studiesand some omega-6 fatty acids (e.g. GLA and LA) have been shown to have health-promoting benefits in the management of chronic disease symptoms, these acids are generally the black commodity in the healthy fat family. An excess of AA relative to omega-3 fatty acids may be pro-inflammatory and promote the development of certain diseasesand.

    GLA may help reduce the body's signs of inflammation, and CLA may aid fat mass reduction. And lest you leave AA acid with the patch of 'pro-inflammatory' - adequate concentrations of it support the growth and regeneration of the body's cells and positively influence fetal brain development from the 3rd trimester of pregnancy .

    .

    This is important

    .

    Omega-6s are found more often and more abundantly in the normal diet so usually do not require supplementation or even monitoring. You are most likely eating too few omega-3s and they are the ones worth focusing on.

    Properties of omega-6 acids

    .

    Omega-6 fatty acids take care of:

    • heart and cardiovascular system,
      • blood and brain.
      • brain and nervous system,
      • .
      • metabolism,
      • .
      • control of inflammation,
      • .
      • skin,
      • .

      Do you need details?

      .

      Omega-6 fatty acids reduce the risk of heart disease, are essential for brain development and nervous system function already in prenatal life. They are also involved in the processing and storage of fats and in the metabolism of carbohydrates - regulating blood sugar levels, controlling the absorption of glucose into the bloodstream and helping to protect the body against chronic diseases.

      They are also involved in the metabolism of fats and in the metabolism of carbohydrates.

      Additionally, they are involved in the regulation of inflammation and help maintain the health, appearance and hydration of the skin.

      .
      Omeega-3 and 6 acids are used in cosmetics, such as creams. Topical application of oils with these acids improves hydration and skin barrier function. However, the most important thing is to supply these acids with diet in order to enjoy healthy skin.
      .
      Catherine Srebr.

      Katarzyna SrebrCosmetologist

      .
      .

      Sources of omega-6

      .

      Omega-6 fatty acids are found in many unhealthy processed vegetable oil-based products for example, in fast food or crisps. Omega-6s from healthy sources, on the other hand, are valuable and nutritious.

      Product

      .

      Content of omega-6 fatty acids in 100 g*

      .

      Safflower oil

      74,500 mg

      .

      Soybean oil

      .

      50 960 mg

      Pumpkin seed oil

      50,000 mg

      Corn oil

      49,300 mg

      Sunflower oil

      39 230 mg

      Almonds

      12,070 mg

      Chews

      7840 mg

      Hazelnuts

      7290 mg

      Walnuts

      7790 mg

      Pumpkin seeds

      6740 mg

      Avocado

      3940 mg

      *The content of omega-6 fatty acids in foods can vary depending on a number of factors, e.g. cultivation or heat treatment.

      What are the symptoms of omega-6 deficiency?

      .

      The correct ratio of omega-3 to omega-6 fatty acids is between 1:1 and 1:4. Such a ratio ensures the correct functioning of all your body systems. An imbalance of these acids will make itself known very quickly.

      Obacillary fatty acids are a good source of fatty acids.

      Symptoms of omega-6 deficiency or an imbalance between omega-3 and 6 acids and:

      • dry and flaky skin,
      • .
      • impaired wound healing,
      • .
      • increased susceptibility to skin infections,
      • .
      • deterioration in concentration and sustaining attention,
      • deterioration in concentration and sustaining attention.
      • mood disorders such as depression and irritability,
      • .
      • increased risk of heart disease and other chronic diseases,
      • .
      • disorders of growth and development in children,
      • .
      • hormonal disorders,
      • .
      • disruption of inflammatory processes in the body,
      • .
      • deterioration of joint condition and increased risk of rheumatic diseases,
      • .
      .
      An omega-6 deficiency is rare. In addition to the production of these acids by the body, we supply them in abundance with the diet. The symptoms mentioned are not characteristic and may be indicative of other ailments, not necessarily of an imbalance between n-3 and n-6.
      .
      Dr Witold Tomaszewski.

      Witold Tomaszewskidoctor of medical sciences

      .
      .

      Omega-6 excess - symptoms

      .
      • joint inflammation and pain,
      • .
      • skin lesions, e.g. pustoriasis, acne,
      • .
      • hormonal disorders,
      • .
      • immune disorders,
      • .

      Also, too much omega-6 to omega-3 increases the risk of cardiovascular disease and depressionand.

      Omega-9 acids

      .
      .

      In a nutshell

      .

      Omega-9 acids are monounsaturated fatty acids that the body produces on its own. These include oleic, nervonic and erucic acids. They support the cardiovascular and nervous systems, mental health and reduce inflammation in the body. Deficiency and excess of omega-9 fatty acids show no clear symptoms. The best sources of omega-9 fatty acids are vegetable oils.

      Properties of omega-9 acids

      .

      Omega-9 acids take care of:

      • heart and cardiovascular system,
        • blood and brain.
        • brain and nervous system,
        • .
        • sugar and insulin metabolism,
        • .
        • psychology and mood,
        • .
        • inflammation control,
        • .
        • skin,
        • .

        Do you need details?

        .

        Omega-9s influence heart health and may reduce the risk of cardiovascular disease, support brain and nervous system function. They also take part in lowering 'bad' cholesterol (LDL) and increasing 'good' cholesterol (HDL), and may help control blood sugar levels and improve insulin resistance. In addition, omega-9s have been shown to have antidepressant effects, reduce inflammation in the body and support skin healing and regeneration.

        Sources of omega-9

        .

        Most omega-9 fatty acids are found in vegetable oils and those produced from seedsand.

        .

        Product

        .

        Content of omega-9 acids in 100 g*

        .

        Rape seed oil

        9220 mg

        Olive oil

        7120 mg

        Avocado oil

        6700 mg

        Sesame seeds

        6700 mg

        Pumpkin seeds

        5739 mg

        Corn oil

        4860 mg

        Sesame oil

        3900 mg

        Fat from goose

        3685 mg

        100% peanut butter

        3440 mg

        Cashew nuts

        2520 mg

        *The content of omega-9 fatty acids in foods can vary depending on a number of factors, e.g. how they were grown or how they were cooked.

        What are the symptoms of omega-9 deficiency?

        .

        A diet deficient in oleic acid (the most important component of omega-9) can lead toand:

        • disorders of lipid metabolism and insulin resistance,
        • .
        • deterioration of blood lipid profile,
        • .
        • dysfunction of the nervous system,
        • .
        • deterioration of the intestinal barrier function,
        • .
        • increased risk of heart disease,
        • .
        • deterioration of the skin (dryness, irritation, acne),
        • .

        Omega-9 excess - symptoms

        .
        • increase in body weight,
        • .
        • development of metabolic diseases, e.g. insulin resistance, type II diabetes,
        • .
        • increased risk of heart disease and cancerand.

        Over-supplementation of omega-9 is most often associated with over-supplementation.

        .
        Supplementation of omega-9 fatty acids is unnecessary. Our body is able to synthesise them from omega-3 and omega-6 acids.
        .
        Julia Skrajda.

        Julia SkrajdaDietitian

        .
        .

        Surprise. The popular trio 3-6-9 are joined by omega-5 and omega-7. What's worth knowing about them?

        Omega-5 acids

        .

        Omega-5 (punicic acid) is a polyunsaturated fatty acid. It is made from omega-3 and omega-6and, but is not essential in the body - so it is difficult to speak of a deficiency or excess. A tasty source of it is pomegranate fruit.

        What properties does omega-5 acid have?

        .

        It has anti-inflammatory, anti-cancer, anti-fungal and anti-bacterial effectsand. It can help lower LDL cholesterol and improve blood vessel function, which in turn contributes to reducing the risk of cardiovascular disease .

        Applied to the skin, it can improve its appearance and condition by stimulating the production of collagen and alleviating inflammation .

        .
        As much as 70% of all fatty acids in pomegranate seeds are punicic acid. Pomegranates are worth eating for their omega-5, fibre, antioxidants, vitamin E and magnesium.
        .
        Julia Skrajda.

        Julia SkrajdaDietitian

        .
        .

        Punicic acid can also be consumed in the form of dietary supplements. If you care about its effect on the skin, you can find creams and lotions with omega-5 in drugstores.

        Omega-7 acids

        .

        Omega-7 is a group of acids that the body produces on its ownand. Their exact effects on health require further research. The best known omega-7 acid is palmitoleic acid, which has anti-inflammatory effects, lowers cholesterol, helps control lipid metabolism and alleviates dry eye syndrome.

        A deficiency of omega-7 is rare, while an excess can lead to blood clotting disorders and immune system problems. The best sources of omega-7 are sea buckthorn oil, salmon, anchovies, macadamia nuts and avocados.

        The best sources of omega-7 are sea buckthorn oil, salmon, anchovies, macadamia nuts and avocados.

        Deficiency and excess of omega-7 acids

        A deficiency of omega-7s is rareand, but their absence can manifest similarly to a deficiency of other acids - dry skin and eyes. In contrast, an excess of them can result in blood clotting disorders and immune system problems .

        .
        The best sources of omega-7 are sea buckthorn oil, wild salmon, anchovies, macadamia nuts and avocados.
        .
        Julia Skrajda.

        Julia SkrajdaDietitian

        .
        .

        Important

        The first omega-7 supplements are coming on sale.Remember - your body produces this acid on its own, and it is most important for your health to get all the healthy fats evenly through a nutritious and balanced diet.

        .
        Daily support of the skin with omega acid supplements has a significant effect on improving hydration and thus delaying the skin ageing process. Many cosmetic manufacturers implement omega 3 fatty acids into their formulations, but in cosmetics they mainly have an occlusive effect by retaining water in the epidermis.
        .
        Marta Majszyk-Swiatek.

        Marta Majszyk-Swiatek cosmetologist, cosmetics production technologist, biologist

        .

        How many omega acids do you need to consume per day?

        .

        The National Centre for Nutrition Educationand recommends the following dietary intakes of omega acids and fats:

        Daily omega acids and fat requirements for adults

        .
        .

        Ingredient

        .

        Recommended daily allowance

        .

        Total fat

        .

        20-35% of kcal intake

        .

        Eicosapentaenoic acid +

        Docosahexaenoic acid (EHA + DHA)

        .

        250 mg

        Linoleic acid (LA)

        .
        4% of kcal intake from fats

        Alpha-linoleic acid (ALA)

        .

        0.5% of kcal intake from fats

        .

        Saturated fatty acids and trans-fatty acid isomers

        As low as possible

        As low as possible.

        It is easy to consume a daily dose of 250 mg EPA + DHA. In practice, this is, for example:

        • 5 g mackerel,
        • .
        • 7 g salmon,
        • .
        • 4 g trout,
        • .
        • 2 tablespoons flaxseed oil, rapeseed oil or olive oil,
        • .
        • a handful of walnuts,
        • .

        Daily omega acids and fat requirements for infants, children and adolescents

        .
        .

        Ingredient

        .

        Recommended daily allowance

        .

        Total fat

        .

        > 7-11 months: 40% of kcal from fat

        1-3 years: 35-40% from fats

        4-18 years: 20-35% of kcal from fats

        Eicosapentaenoic acid +

        Docosahexaenoic acid (EHA + DHA)

        .

        7-24 months: DHA 100 mg/day only;

        .

        2-18 years: EPA+DHA 250 mg/day

        Linoleic acid (LA)

        .
        4% of kcal intake from fats

        Alpha-linoleic acid (ALA)

        .

        0.5% of kcal intake from fats

        .

        Saturated fatty acids and trans-fatty acid isomers

        As low as possible

        As low as possible.

        .
        The recommendations are to eat two portions of fish per week. One portion is approximately 100-150g. Once a week it should be an oily fish (e.g. salmon, mackerel).
        .
        Julia Skrajda.

        Julia SkrajdaDietitian

        .
        .

        Recommended ratio of omega 3 and 6 acids

        .

        The ideal ratio of n-3 to n-6 intake is between 1:1 and 1:4.

        .

        Even at this moment there is an omega-3 vs omega-6 battle going on in your body. You are cheering for omega-3, but you are probably putting more omega-6 on the field...

        Good omega, bad omega?

        .

        The most common omega-6 fat is linoleic acid, which the body can convert into, among other things, arachidonic acid (AA). Like EPA (one of the omega-3 fatty acids), AA produces eicosanoids. An excess of eicosanoids can increase the risk of inflammation and disease.

        This is why it is so important to have the correct ratio of omega-3 to omega-6 intake.

        According to researchers  a healthy ratio of n-3 to n-6 fatty acids should be between 1:1 and 1:4. Research  suggests that people following the so-called "Western diet" may consume acids in a ratio of... between 1:15 and almost 1:17.

        .
        The Western diet is a term for a way of eating that is characterised by a high content of processed foods, fast food, instant products, sugar, salt, red meat, white flour and harmful additives. It is low in vitamins, minerals and fibre.
        .
        Julia Skrajda.

        Julia SkrajdaDietitian

        .
        .

        "This way of eating leads to the development of many diseases - cardiovascular diseases, autoimmune diseases and even mental disorders," adds the nutritionist.

        How to eat omega-3 and omega-6 wisely?

        .

        You may regularly eat wild steamed salmon, but if you otherwise enjoy munching chips for a movie just as often, and supplement your daily coffee with chocolate biscuits, the balance can be upset. Ba, even fresh, natural products like avocados tip the balance towards omega-6.

        Do you need to look at tables of omega acid sources when shopping or going out to a restaurant? No. All you need to do is follow a few simple rules:

        • Regularly eat fish, e.g. salmon, tuna, mackerel, herring.
        • Eat fish regularly.
        • Avoid highly processed foods, e.g. convenience foods, sweets, snacks.
        • Avoid highly processed foods, e.g. convenience foods, sweets, snacks.
        • Don't stress about the ratio of omega-3 and omega-6 in each food.

        Most importantly: eat more fish or supplement with omega-3s - simply. There are loads of healthy things to eat regularly. Just looking at the ratio of n-3 to n-6 will paralyse you. Avocados, nuts or olive oil are delicious and healthy, go ahead and have a shake.

        Supplementation of omega acids

        .

        Who should supplement omega-3 fatty acids

        .
        • Persons who are unable to provide adequate amounts of these fats from food.
        • Persons who are unable to provide adequate amounts of these fats from food.
        • Pregnant and breastfeeding women.
        • Pregnant women and breastfeeding women.
        • Children during periods of intensive growth.
        • .
        • Seniors.
        • .
        • Patients receiving cardiac treatment and prevention of heart disease.
        • .
        • Patients suffering from rheumatoid arthritis.
        • .
        • Allergic patients.
        • .
        • People who are very physically active.
        • .

        How to choose the best products with omega acids?

        .

        Pay attention to the source of the acids.

        .
        .
        Choose omega-3 supplements from wild fish. Fish living in the wild eat algae and produce their own omega acids. Most farmed fish contain less omega acids because they are fed "artificially".
        .
        Ilona Krzak.

        Ilona Krzak Master of Pharmacy

        .
        .

        Take the right daily dose to suit your needs.

        .

        The average adult should consume 250 mg of EPA + DHA daily.

        .

        Note

        It makes no sense to consume larger amounts "to stock up" - the body gets rid of excess omega acids.

        .

        Choose the best form of dietary supplement.

        .

        Scientific studies have shownand that omega-3 oils in emulsified forms absorb better than in pure form (e.g. from ordinary oil). "Emulsified" oil is oil that has been mixed with water and an emulsifier, so that it forms a stable emulsion.

        Such a liquid can be consumed in capsules or from a bottle.

        • Capsules with omega-3 have a longer shelf life. Their airtight seal ensures that the oil is not exposed to air, which prolongs its quality. As a result, such preparations are free of unnecessary chemicals - preservatives or antioxidants.
        • The liquid form has a shorter shelf life once opened - about 30 days. You generally need to store the bottle in the fridge.
                                      .

                                    Omega acids for children

                                    .

                                    The best form of omega-3 for children is liquid or drops. This is a more convenient dosage form and more convenient to administer than capsules. Try to choose a product without sugar, glucose-fructose syrup, sweeteners or synthetic flavours.

                                    .
                                    I am not in favour of omega-3 forms for children such as coloured jelly beans. They contain more sugar than the omega acids themselves.
                                    .
                                    Ilona Krzak.

                                    Ilona Krzak Master of Pharmacy

                                    .

                                    See also:

                                    .

                                    Why omega 3-6-9 supplements are a waste of money and... health?

                                    .

                                    While I was preparing to write this article, my browser was fat-burnt - advertisements for dietary supplements with omega acids were popping up everywhere. My attention was particularly drawn to the so-called "3-6-9" preparations, i.e. containing as many as three acids in one capsule.

                                    I asked the experts for their opinion on this.

                                    .
                                    .
                                    Supplementation with omega 3-6-9 products is not justified. The omega-9 acids are produced by our body, and by taking omega-3 and omega-6 in addition, we may unknowingly create a large imbalance between them, which will adversely affect health.
                                    .
                                    Dr. Witold Tomaszewski.

                                    Witold Tomaszewskidoctor of medical sciences

                                    .
                                    .
                                    .
                                    The omega acids compete with each other for 'priority' of absorption and if we consume more omega-6,-7 and -9 than omega-3, their ratio will be distorted in favour of the former. Omega-3s may not be absorbed or only absorbed in small amounts.
                                    .
                                    Julia Skrajda.

                                    Julia SkrajdaDietitian

                                    .
                                    .
                                    .

                                    The conclusion follows - omega 3-6-9 fatty acids are best obtained from a varied and nutritious diet.

                                    Is an overdose of omega acids possible?

                                    .

                                    Luckily, you don't have to worry about overdosing on omega acids from your diet. A clinical nutritionist explains:

                                    .
                                    It is difficult to overdose on omega acids from food. The body has mechanisms that deal with excretion of the excess. It is dangerous to over-supplement omega 6 and 9 while not supplementing omega-3, or to supplement omega 3-6-9 because of the mutual exclusion of the acids, leading to a deficiency of one and an excess of the other.
                                    .
                                    Julia Skrajda.

                                    Julia SkrajdaDietitian

                                    .
                                    .

                                    Can you test for omega acid deficiency?

                                    .

                                    Yes, testing for omega-3 fatty acids involves assessing the serum levels of EPA and DHA.

                                    The result indicates to what extent the patient's cardiovascular system is protected. It also serves the early prevention of diet-related diseases. The average price of the test is around £200.

                                    .

                                    Omega acids in the diet of Poles

                                    .

                                    Unfortunately, Poles eat very little fish. When we argue what to have for dinner (schabowy or mince?), such Norwegians simply eat their favourite fish.

                                    This is not an exaggeration -

                                    .

                                    According to the FAO (Food and Agriculture Organisation of the United Nations)and the biggest consumers of fish in the world are Norwegians. The average Norwegian eats about 46 kg of fish per year. A Pole - only 14 kg. This means that Norwegians eat twice as much omega-3 per day as Poles (about 1.7 g vs 0.9 g).

                                    How to include omega acids in your diet?

                                    .

                                    I know that fish, nuts and seeds are expensive, but I have some useful tips for you on how to buy products rich in omega-3 fatty acids sensibly.

                                    1. Take advantage of promotions. Browse offers such as multi-packs, multi-packs, or 2+1.
                                    2. Freeze products. In the freezer, you can keep not only fish, but also nuts or vegetables.
                                    3. Use price comparison apps. I was surprised when I started comparing prices in different shops - the differences of the same product were up to £8.
                                    4. .
                                    5. Take care with food storage. Read up on how to store foods properly and enjoy their freshness for longer, e.g. pack nuts in airtight containers, buy oils in dark bottles and keep avocados in water.
                                    6. Clean up your food.
                                    7. Buy seasonally. Prices of some products depend on weather conditions, harvest or fishing. E.g. salmon and almonds record the lowest prices in summer, walnut is cheapest in autumn.

                                    See also: Best sources of omega-3 in the diet

                                    Contraindications to omega acid supplementation

                                    .
                                    • Hypersensitivity to any ingredient in the formulation,
                                    • .
                                    • sensitivity to fish or shellfish,
                                    • .
                                    • blood clotting disorders (e.g. haemophilia),
                                    • .
                                    • has a history of heart attack or ischaemic stroke,
                                    • .
                                    • taking anticoagulant medication (e.g. aspirin, warfarin),
                                    • .
                                    • chronic kidney disease or liver disease,
                                    • .
                                    • taking oral anti-diabetic medicationand.
                                    • .

                                    Interactions - what not to combine omega acids with?

                                    .

                                    Dietary supplements with omega acids may interact with medications that affect blood clotting, such as aspirin, warfarin or heparinand. Consult your doctor or pharmacist before starting supplements so that you do not harm yourself.

                                    See also:

                                    .

                                    Summary

                                    .
                                    .
                                    • The omega acids we need to provide with our food are omega-3 and 6.
                                    • Ideal ratio of omega-3 to omega-6.
                                    • The ideal ratio of omega-3 to 6 acids should be between 1:1 and 1:4.
                                    • .
                                    • The modern diet provides an unhealthy ratio because omega-6 acids are present in many processed foods.
                                    • .
                                    • Omega-5, omega-7 and omega-9 acids are naturally produced by the body, but we also obtain them from the diet.
                                    • Omega-5, omega-7 and omega-9 acids are naturally produced by the body, but we also obtain them from the diet.
                                    • Omega acids affect the health of the cardiovascular, nervous and immune systems, support mental health and have an impact on the appearance and condition of the skin.
                                    • A deficiency of omega acids manifests itself in dry eye and skin deterioration, visual organ disorders, poorer mood, memory and concentration problems.
                                    • An excess of omega acids is rare, and is most often caused by over-supplementation.
                                    • .

                                    FAQ

                                    .
                                    . What are the best omega acids?.

                                    Recommended omega acids is the dietary supplement Natu.Care Premium Omega-3 TG 750 mg. It contains the optimum ratio of omega-3 fatty acids (2:1), namely 250 mg of DHA and 500 mg of EPA, in the highly bioavailable form of triglycerides.

                                    . What are the best omega acids for joints?.

                                    Green unsaturated fatty acids omega-3 and omega-6 are responsible for regulating inflammatory processes in the body and are therefore important in preventing the development of musculoskeletal diseases and supporting the treatment of diseases such as rheumatoid arthritis (RA). Consuming the correct proportion of them in the diet enables the body to function properly and control inflammation. Supplementation with omega-3 tablets

                                    may be beneficial.
                                    . How much omega acids to consume during pregnancy and lactation?.

                                    Pregnant and breastfeeding women should consume DHA and EPA acids at 250 mg/day and an additional 100-200 mg DHA/day. The Polish Gynaecological Society recommends up to 600 mg of DHA daily and as much as 1,000 mg in women at risk of preterm birth. Almost 90% of pregnant Polish women consume less than the recommended 200 mg of DHA for health.

                                    . Which omega acids are the healthiest?.

                                    The healthiest, most popular and well-researched are omega-3 acids. They have been shown in scientific studies to have a range of health-promoting benefits: from fetal life they support the function of many body systems, may protect against the development of cancer, support mental health and the appearance of skin and hair. Deficiencies of omega-3 fatty acids are common, so it is worth sourcing them from the diet or good quality supplements (omega-3 tablets).

                                    . How long can omega-3 acids be used?.

                                    Dietary supplements with omega-3 fatty acids can be used all year round if the diet is poor in foods rich in healthy fats. Year-round supplementation (e.g. tranium) should be consulted with your doctor or advised by a dietitian on how to naturally incorporate foods with these healthy fats into your diet.

                                    Scientific research suggests that the minimum period of omega acid supplementation to see improvements in microbiota and body health is 6 months.

                                    . Is there vitamin D in omega-3 fatty acids?.

                                    No, there is no vitamin D in omega-3 acids as a chemical compound. The combination of omega acids and vitamin D3 can be found in dietary supplements. Taking preparations with omega acids and vitamin D3 in drops positively influences the organism and supplements common in Poland deficiencies of these two components.

                                    Vitamin D deficiency is as dangerous as omega-3 fatty acids.

                                    . Do omega acids lower cholesterol?.

                                    No, omega-3 acids do not lower bad LDL cholesterol. In fact, an excess of omega-3 fatty acids may even increase it, which adversely affects the lipidogram (body fat management). The overall ratio of omega-3 to omega-6 acids is important for the proper functioning of the cardiovascular system.

                                    . What omega-3 fatty acids to choose?.

                                    The best omega-3 acids come from wild-caught fish, which naturally eat the algae and produce their own acids. According to scientific research, the emulsified form of omega-3 oil retains the most health benefits, which can be found in capsules, drops or liquids, preferably in dark packaging. This protects the emulsion from the harmful effects of sunlight.

                                    .
                                    .

                                    Sources

                                    .
                                    . See all.

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                                    Wielgosz, Ph.D., R.W., Prof NIZP PZH-PIB, M.Sc. Justyna. (2020, July 27). Importance of docosahexaenoic acid (DHA) during pregnancy and lactation. National Center for Nutrition Education. https://ncez.pzh.gov.pl/ciaza-i-macierzynstwo/znaczenie-kwasu-dokozaheksaenowego-dha-w-okresie-ciazy-i-laktacji/

                                    Wawryszuk, N. (2023). Omega acids. Everything you need to know (B. Turczynski, Ed.; 1st ed.). Natu.Care. https://books.google.com/books?vid=9788396887818

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Nina Wawryszuk - Author

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Nina Wawryszuk specialises in sports supplementation, strength training and psychosomatics. On a daily basis, in addition to writing articles for Natu.Care, as a personal trainer she helps athletes improve their performance through training, diet and supplementation.

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Ludwik Jelonek is the author of more than 2,500 texts published on leading portals. His content has found its way into services such as Ostrovit and Kobieta Onet. At Natu.Care, Ludwik educates people in the most important area of life - health.

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