Omega-3s are essential fatty acids known for their numerous health benefits. Naturally present in oily fish, flaxseeds, and walnuts, they are also available in dietary supplement form. While their use is widely advocated for cardiovascular, brain, and inflammatory health, it is not without risks and precautions.
Numerous studies have demonstrated the effectiveness of omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), on various aspects of health.
Cardiovascular Health: According to a meta-analysis published in the Journal of the American Heart Association, regular consumption of omega-3s reduces the risk of coronary heart disease and stroke by reducing inflammation and improving blood fluidity.
Mental health: A study published in Translational Psychiatry found that omega-3s, particularly EPA, can reduce symptoms of depression and anxiety. They also help prevent cognitive decline in older adults.
Anti-inflammatory effect: These fatty acids are known for their anti-inflammatory properties. Research published in *The American Journal of Clinical Nutrition* indicates that omega-3s help relieve joint pain in patients with rheumatoid arthritis.
Omega-3 supplements are recommended in several specific cases:
– People who do not consume enough oily fish (salmon, mackerel, sardines).
– Individuals suffering from chronic inflammation or cardiovascular disorders.
– Those with a family history of neurodegenerative diseases.
The optimal dose varies according to needs. The World Health Organization (WHO) recommends approximately 250 to 500 mg of combined EPA and DHA per day for a healthy adult.
Although omega-3s are beneficial, supplementation is not without risks:
Risk of bleeding: At high doses (more than 3 g/day), omega-3s can increase the risk of bleeding, particularly in people taking blood thinners (New England Journal of Medicine).
Digestive effects: Some users report digestive issues, such as nausea or gastroesophageal reflux disease.
Contaminants: Some poor-quality supplements may contain heavy metals or pollutants. It is crucial to choose products certified by third-party organizations.
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