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Health Benefits of Omega-3 Fatty Acids

Omega-3 fatty acids, also known as polyunsaturated fatty acids or PUFAs, play an important role in human health. It is believed to have many benefits for the heart, brain, intestines and joints, thanks to solvents, active metabolites that, according to studies, help reduce inflammation.

Omega-3 fatty acids include:
Alpha linolenic acid (ALA and omega-3 fatty acid), which can be found in flaxseeds, walnuts, soy, chia seeds and hemp seeds.
Fat acid (EPA or icosapentaenoic acid), which is commonly found in fish oil, krill oil, and eggs (if chicken is fed with EPA).
Docosahexaenoic acid (DHA, an omega-3 fatty acid), is a large component of the human brain, skin and eyes. Although important, it is not considered “necessary” since it can be manufactured when a person has a sufficient amount of alpha-linolenic acid (ALA).
A 2014 study showed that the majority of U.S. adults do not meet weekly recommendations for omega-3 fatty acid consumption – 90 percent of Americans do not meet the American Heart Association’s recommendation for two servings of 3.5 ounces of low-mercury fish per week. This palace is not unique in North America but also exists throughout Europe, the Middle East and parts of Asia. This is unfortunate because there are many common circumstances that can be useful for providing sufficient quantities.

Omega-3 anxiety
Anxiety disorder affects millions around the world. The prescription often describes taking some medications, some of which can become a habit. Many resort to other alternatives. Jama’s 2018 after-analysis, which included 2,240 participants from 11 countries, concluded that omega-3 fatty acids can help reduce symptoms of clinical anxiety. Other studies have found similar results.

Omega-3 arthritis
As a single age, osteoporosis can affect the joints, usually causing morning stiffness and difficulty moving. For many, pain may improve with movement, but reducing inflammation in the body is critical. Omega-3 fish oil (EPA/DHA) can be helpful. I highly recommend omega-3 fish oils for patients with arthritis symptoms and the results have been good. This often allows patients to reduce reliance on non-steroidal inflammatory drugs (NSAIDs: ibuprofen, naproxen, diclofenac), which can increase the risk of heart and kidney complications.

Studies show that essential fatty acids help reduce pain and reduce the use of NSAIDs. Studies also indicate reduced joint stiffness when consuming fish oil daily.

Omega-3 asthma
Asthma is an irreversible inflammatory lung disease that occurs when the muscles surrounding lung tissue contract. It is affected by 300 million people worldwide, and nearly 250,000 people die from complications of the condition each year. Asthma can cause symptoms such as wheezing, coughing and shortness of breath.

Scientists measured the increase in inflammatory proteins (IL-17A, TNF-α) in the blood of asthmatics. The researchers observed a decrease in these levels in children with mild to moderate asthma while taking 180 mg of EPA/120mg DHA per day for three months. In addition, clinical lung function testing improved in 72 percent of patients.

A 2017 study suggested that fish oil supplements can help pregnant women reduce their children’s postpartum asthma symptoms (consult your doctor if you are pregnant). A 2018 study on child allergy and immunity concluded that “introducing fish consumption early in life (6-9 months) and regular consumption of all fish (at least once a week) reduces asthma and sizzling children up to the age of four and a half years, while fatty fish intake may be beneficial for older children.”

Finally, in a 2016 study in nutrition research assessments, researchers concluded that eating omega-3 fish oil could benefit asthma tics, while another 2016 study on cytokines concluded that Omega-3 was a promising complementary approach to asthma management. Learn more about natural approaches to asthma treatment.

Omega-3 and Depression
Depression is a common disease that affects millions. The reasons are numerous. Prescribed medications can be helpful, but often take experiments on different combinations before a person finds those that are the best. Many are looking for alternative methods, and improving essential fatty acids is one of the methods used.

A 2001 study showed that EPA (essential fatty acids) can help people with severe depression. A 2015 study in integrative medicine research supported the use of omega-3 fish oil in the treatment of depression, while a 2017 study of 38 children with depression and anxiety showed that those with symptoms of depression often improved when taking omega-3 fatty acids. Their anxiety symptoms did not improve significantly in this study.

A 2017 study of adults found that there is insufficient evidence on omega-3 fatty acids to prove that they can be beneficial enough in people with depression. There was no evidence of mischief. Further studies are needed for further evaluation.

Omega-3 and Gut Health
Healthy bowels are important for public health. It is known that the axis of the gut plays an important role in cognitive and physical health. Omega-3 fatty acids play an important role in helping to balance the digestive microbiome and appear to have a pre-bacterial effect, according to a 2017 study in the International Journal of Molecular Sciences. A 2016 animal study also showed that omega-3 fatty acids can protect the gut from changes made by antibiotics that can lead to a defect in healthy gut bacteria.

Omega-3 and Heart Disease
Heart disease kills millions of people around the world. Modern medicine focuses on reducing risk factors such as high blood pressure, cholesterol and diabetes in the hope of reducing complications from heart disease. Omega-3 fatty acids may also play a role.

During a 2013 study in the Annals of Internal Medicine, 2,692 adult males from the United States were studied between the ages of 69 and 79 without a history of heart disease, stroke or congestive heart failure. Men had measured their blood fatty acid levels in 1992. They were followed up during 2008. The researchers showed that those with higher levels of EPA and DHA were 17% and 23% less likely to die. They concluded that levels higher than total 3 PUFA levels were associated with a lower risk of death from vascular diseases.

In a 2012 study on individuals who had a heart attack, the researchers found that those who took omega-3 fatty acids (EPA and DHA) were 45 percent less likely to die from sudden cardiac arrest, had a 20 percent reduction in cardiovascular disease, and 15 percent were less likely to die for any cause.

Omega-3 and migraine aches
Migraine is a debilitating headache that can change life. It is also a major reason for the absence of work. Prevention is the foundation. A 2017 study showed that omega-3 fatty acids can be helpful in treating those with migraines, possibly by reducing inflammation in the brain. Learn more about the natural approaches to treating migraines.

Omega-3s and painful brain injury
Painful brain injuries (TBI) have become more understandable over the past decade. This dilemma has been highlighted by professional footballers and the complications they have suffered due to multiple concussions. The soldiers were also affected by TBI as a result of the explosion injuries.

Scientists have realized that inflammation occurs when the brain is traumatized. This leads to oxidized damage and an increase in exciting amino acids. During a 2012 study in the American Journal of Emergency Medicine it was suggested that early administration of omega-3 fatty acids could help reduce some of the infections that occur, leading to better results.

In a 2016 study in the Journal of the American College of Nutrition the role of omega-3 fatty acids on public safety was discussed and suggested to be a first-grade treatment for painful brain injury. This can be considered for athletes, soldiers or those who fall into accidents.

Side effects or risk of bleeding?
Doctors usually recommend that patients stop taking fish oil before surgery. According to a 2017 study of 52 other studies, this is not necessary because there is no increased risk of bleeding during or after surgery that can be attributed to fish oil supplements. However, following the doctor’s recommendations is still something we encourage you to follow.

Some may also notice little indigestion due to fish oil supplements. If so, you can take a different brand.

The proposed dose:
The majority take between 500 mg to 4000 mg per day of fish oil. If you are taking a higher dose, half should be taken in the morning and the other half in the evening. There are also vegetarian diet options from EPA/DHA available. Fish oil is available in liquid form, in capsule form and even in chewing gum formulations.

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Benefits of Collagen Supplements

Muscles, bones, skin, and tendons are composed primarily of collagen, the most abundant type of protein in the human body. To be specific, collagen consists of 30-35 percent of all the protein in the human body. Collagen protein is also known as connective tissue and is responsible for stabilizing our skin and maintaining joint movement and flexibility.  In addition, collagen provides our skin with elasticity. Studies show that collagen supplementation has many benefits, which include reduced facial wrinkles and helping to get rid of cellulite.  I will discuss this further in this article.

As we age, our skin loses its elasticity and becomes more wrinkled. The are many reasons for this- reduced ability to manufacture collagen is partly responsible while life’s stressors and oxidative damage also play a significant role. Those with extra melanin in their skin are more protected from ultraviolet sunlight and ultraviolet damage, which I call “Melan protection”. However, those with less melanin are at higher risk for solar damage and increased risk for premature aging.

Collagen Supplements usually consist of the following amino acids, which scientists separate amino into three categories:

  • Essential amino acids – This type of amino acid needs to be consumed in the diet and cannot be manufactured by the body. They include lysine, serine, threonine, leucine, valine, phenylalanine, methionine, isoleucine, histidine and hydroxylysine.
  • Conditionally essential amino acids- This type of amino acid the body can usually make, but under physically stressful states, the body may not make enough and supplementation may be helpful.  They include glycine, proline, glutamine (glutamic acid), alanine and tyrosine.
  • Non-Essential amino acids- This type of amino acid is very important to the body, but they are labeled non-essential as the body is able to make them.  Consuming this amino acid in the diet is not required but doing so is NOT harmful.  They include hydroxyproline, arginine and aspartic acid.

Various collagen manufacturers use different sources for their product.  While some use bovine (cow) sources, others use fish.  California Gold Nutrition uses a quality marine sourced collagen which makes it perfect for pescatarians, that is, those who avoid all meat aside from fish.

Collagen supplements contain a wide variety of amino acids necessary for hair growth as well as skin, tendons and bone health. Collagen is a good option for those who may want to ensure they are getting adequate amino acids but want to consume them using a gluten- and dairy-free supplements. Weightlifters frequently use collagen supplementation to ensure they maximize muscle growth.  Sometimes they chose whey protein powder.

Types of Collagen in the Body

Scientists have identified at least 28 types of collagen.  However, 90 percent of the collagen in the human body is Type 1, Type 2, Type 3, and Type 5.

  • Collagen Type 1 – Composes tendons, organ and bone. Type 1 collagen accounts for 80-90 percent of our collagen.
  • Collagen Type 2- Cartilage in knees, shoulders and other joints
  • Collagen Type 3 – Main type of cartilage of reticular fibers. Commonly present with Type 1.
  • Collagen Type 5 – Use to make hair and present on skin surface.
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Dietary supplements, Do you need them?

What is a Dietary Supplement?

Dietary Supplement is a product taken by mouth that contains a “dietary ingredient” intended to supplement the diet. The “dietary ingredients” in these products may include vitamins, minerals, herbs or other botanicals, amino acids, and substances such as enzymes, accessory nutrients, and metabolites.

Dietary Supplements can be found in many forms such as tablets, capsules, soft gels, gel caps, liquids, or powders. They can also be in other forms, such as a nutritional bar or beverage, but if Are Dietary Supplements Regulated?

Under the European Food Safety authority (EFSA) guidelines were given for overseeing the supplement industry and the truthfulness of the claims that are being made.

As with any food product, federal law requires manufacturers of Dietary Supplements to ensure that the products they put on the market are made in cGMP facilities, accurately labeled, and that quality control testing has been performed to help confirm safety.

‌‌‌‌How Do You Read A Supplement Label?

Products sold as dietary supplements come with a Supplement Facts label that lists the active ingredients, the amount per serving (dose), as well as other ingredients, such as fillers, binders, and flavorings. The manufacturer suggests the serving size, but your healthcare provider might decide a different amount is more appropriate for you.

Information that is required on the labels of Dietary Supplements include:

  • Statement of identity (e.g., “Vitamin D3”)
  • Net quantity of contents (e.g., “60 capsules”)
  • Structure-function claims are included on the label to highlight general health and wellness support but are not intended to diagnose, treat, cure, or prevent disease.
  • Directions for use (e.g., “Take one capsule daily.”)
  • Supplement Facts panel (lists serving size, amount, and active ingredient)
  • Other ingredients in descending order of predominance and by common name or proprietary blend.
  • Name and place of business of manufacturer, packer, or distributor. This information provides the address to write for more product information.

Effectiveness

Some dietary supplements can help you get adequate amounts of essential nutrients if you don’t eat a nutritious variety of foods. However, supplements can’t take the place of the variety of foods that are important to a healthy diet. 

Some dietary supplements can improve overall health and help manage some health conditions. For example:

  • Calcium and vitamin D help keep bones strong and reduce bone loss.
  • Folic acid decreases the risk of certain birth defects.
  •  Omega-3 fatty acids from fish oils might help some people with heart disease.
  • A combination of vitamins C and E, zinc, copper, lutein, and zeaxanthin (known as AREDS) may slow down further vision loss in people with age related macular degeneration (AMD)

Many other supplements need more study to determine if they have value. The European Food Safety Authority (EFSA) does not determine whether dietary supplements are effective before they are marketed.

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