Omega 3, 6 and 9 serve to maintain the structure of cells and the nervous system, lower bad cholesterol, increase good cholesterol, prevent heart disease, in addition to increasing well-being, improving immunity.
Although easily found in fish and vegetables, supplementation can be indicated to improve brain function and even in children, to assist in the maturation of the nervous system in cases of hyperactivity, for example.
Also known as essential fatty acids, omega 3, 6 and 9 are good fats that can be consumed in supplement form in capsules to facilitate their use and obtain their benefits, although they are also found in food with sea fish such as salmon, sardines and tuna, and in oilseeds like walnuts, flaxseeds, almonds and chestnuts. Check the sources of omega 3 in the diet.
What is it for
The supplement of omega 3, 6 and 9 has several benefits, being indicated for:
- Improve brain development and functions, such as memory and concentration; Help to lose weight, by improving satiety and causing more disposition; Fight cardiovascular diseases, such as heart attack and stroke, and diabetes; Control cholesterol, lowering bad cholesterol and triglycerides and increasing good cholesterol. Find out what the recommended values for each type of cholesterol should be; Improve mood; Prevent osteoporosis; Keep your skin healthy; Improve immunity functions and prevent some types of cancer.
To obtain the benefits, it is recommended that these fatty acids are balanced in the body, being consumed, so that omega 3 is in greater quantity, because the excess of omega 6 in relation to omega 3 can bring harm, such as the increase of inflammatory effect on the body.
How to take
Generally, the recommended dose of the omega 3, 6 and 9 supplement is 1 to 3 capsules a day. However, the required dose of these fatty acids is variable for each person and, in addition, the doses in the capsules may vary according to the brand, so it is recommended to consult with the doctor or nutritionist for the indication of the ideal dose. for each person.
It is also important to remember that, generally, omega 3 is the most necessary for supplementation and should be in greater quantity, as omega 6 is easily found in food and omega 9 can be produced by the body.
Thus, a person needs, on average, from 500 to 3000 mg of omega 3 per day, the amount of which is, on average, double that of mega 6 and 9. Furthermore, the most indicated supplements are those which contain higher amounts of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in their composition.
Possible side effects
Some of the main side effects of consuming omegas 3, 6 and 9 are more associated with excessive consumption of the supplement, and can be headache, abdominal pain, nausea, diarrhea and increased inflammatory processes, especially when there is excessive consumption of the supplement.
Watch the following video and also see how to get omega 3 from food:
