Your doctor has probably told you to eat oily fish (such as salmon, mackerel, sardines) at least twice a week, right? But it's better not to fry them in oil. The main reason for saying so is that these types of fish contain a lot of omega -3, a fatty acid that is very beneficial for our heart, brain, and many other things. Our body cannot make this omega-3 on its own. Therefore, we need to get it from the food we eat. Let's talk a little more about omega-3, which many people are talking about today.
How do we get this Omega-3?
Simply put, the best way to get omega-3s is through food, especially from these foods:
- Oily fish: Fish like sardines, herring, mackerel, mackerel, tuna, etc.
- Flaxseeds
- Nuts: Especially walnuts
But the truth is, most of us don't get enough omega-3 from these foods. In that case, your first step should be to get used to eating more of these foods. Because these foods not only provide omega-3, but also many nutrients that our body needs, such as proteins, vitamins , and minerals .
Are there types of omega-3?
Yes, there are three main types of omega-3s. Let's take a look at what they are, where they come from, and what they do for the body.
| Omega-3 type | The main ways to get | Service to the body |
|---|---|---|
| EPA (Eicosapentaenoic acid) | Fish, fish oil, some eggs and fortified foods, omega-3s taken with or without a doctor's prescription | Helps reduce inflammation in the body. |
| DHA (Docosahexaenoic acid) | Fish, fish oil, algae supplements, omega-3s taken with or without a doctor's prescription | Essential for healthy brain function and survival. |
| ALA (Alpha-linolenic acid) | Plant-based foods like walnuts, flaxseeds, chia seeds, canola oil, and soy oil. | Although this is converted into EPA and DHA in the body, only a very small amount is converted. |
The difference between a supplement you buy from a pharmacy and a medicine prescribed by a doctor
This is the question that many people have. Are these two the same? No. There is a big difference between the two.
Buy Omega-3 from the pharmacy without a doctor's prescription (Non-prescription Omega-3)
We call these " supplements ." They are not medicines . The dose of omega-3 they contain is usually low. Various studies have shown that taking such supplements in small doses daily has not been proven to be of great benefit in preventing or treating diseases.
The important thing is that supplements like these are not as strictly regulated as drugs. This means that there can be issues with whether the bottle actually contains the amount of omega-3 that is stated on the label. They may even contain other unwanted substances.
Prescription Omega-3
These are not just supplements, they are medicines . They contain very high doses of omega-3. And they are strictly tested by drug regulatory authorities for their quality and safety.
A doctor will only recommend these in special cases. That is, if you have very high levels of a type of fat called triglycerides in your blood (more than 500 mg/dL). Triglycerides are a type of fat in our blood, like cholesterol. High triglyceride levels increase the risk of diseases such as heart disease , stroke , and pancreatitis .
These medications can lower triglycerides and may also increase good cholesterol (HDL). However, some types may also increase bad cholesterol (LDL). Therefore, only your doctor can decide whether this medication is right for you.
*Epanova, Lovaza, Omtryg, Vascepa* are examples of several types of omega-3 medications that doctors recommend.
Let's also learn about side effects.
Like everything else, this can have some side effects. It depends on the type you take.
Types of supplements taken without a doctor's prescription (Non-prescription)
The most common side effects of these are:
- Fishy-smelling stools or a fishy taste in the mouth
- Stomach discomfort, nausea
Prescription medications
The side effects of these vary depending on the type of medication.
- Epanova: diarrhea, nausea, stomach pain
- Lovaza, Omtryg: nausea, bad taste in the mouth, stomach upset
- Vascepa: Joint pain
Very important: Omega-3s, especially in high doses, can affect blood clotting. If you are taking blood thinners (e.g., Warfarin) or certain NSAIDs (e.g., Aspirin, Ibuprofen), you should definitely talk to your doctor before starting omega-3s.
Take-Home Message
- Although Omega-3 is essential for our bodies, it is not produced in our bodies. Therefore, it must be obtained from food.
- The best and safest way to get omega-3 is to eat natural foods like oily fish and flaxseed.
- There is little scientific evidence that omega-3 supplements (dietary supplements) purchased from pharmacies without a doctor's prescription can cure diseases.
- Omega-3 medications prescribed by a doctor are used to treat people with very high levels of triglycerides in the blood.
- Always consult your doctor before starting any omega-3 supplement, especially if you are pregnant, breastfeeding, or taking other medications (especially blood thinners). Don't just take them on your own.
Omega-3, fish oil, triglycerides, cholesterol, heart disease
💬 Comments (0)
No comments have been posted yet. Add your comment here for the first time.
Add your comment