How to use Omega 3

Tips on how to use Omega 3

     You should consult a doctor or nutritionist before taking an omega-3 fatty acid supplement; These supplements should also not be used without the supervision of a doctor, since there are many types and doses of them, in addition to the fact that the needs differ from person to person and from case to case.  It is also preferable to follow some tips when taking omega-3 supplements, including the following:

•      Avoid exceeding 1 gram of omega-3 unless your doctor prescribes a higher dose.

• Take high-quality nutritional supplements.

• Take eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) together, as each provides different health benefits to the body.

How to use omega 3 for hair

the components:

•      Two capsules of an omega-3 dietary supplement.
• Two spoons of olive oil.

     Method of preparation and use:

• Massage your hair with the mixture from the roots to the ends.
•      Cover your hair with a hair cap.
• Leave it for half an hour.
• Wash your hair with shampoo and lukewarm water.

How to use omega 3 for the face

     the components:

•      5 capsules Omega 3 Dietary Supplement.

Method of preparation and use:

• Collect the oil contained in the omega-3 capsules.
•      Spread the oil on your face and leave it for 20 minutes.

How to use omega 3 pills to gain weight

   Omega-3 pills have been widely used in fattening, and we advise you to consult a doctor or pharmacist to clarify the desired benefit of Omega-3 in it, and determine the appropriate dose. 

Categories that need Omega 3

 Here are some groups that may need to take an omega-3 supplement:

     healthy people

If the person is in good health and is not at risk of heart disease. You don't need to take an omega-3 supplement; Instead, it is recommended to eat two servings per week of fatty fish, such as salmon, tuna, and herring. It should be noted that omega-3 supplements may be recommended for people who do not eat or prefer to eat fish.

     People at risk of heart disease.

It is recommended to take high doses of omega-3 for those who suffer from high triglyceride levels, or for those who have high risk factors for heart disease, but after consulting a doctor. 

A pregnant woman

A pregnant woman's need for omega-3 fatty acids is increased compared to a non-pregnant woman, as DHA is important for fetal brain and retinal development during the last three months of pregnancy up to the age of 18 months. of pregnancy.  child life

It should be noted that excessive consumption of animal sources of omega-3s, such as some types of fish, can lead to mercury poisoning. Therefore, pregnant women are advised to meet their omega-3 needs by eating only two servings of seafood per week, eating vegetable oils, and taking omega-3 supplements that contain docosahexaenoic acid (DHA). 

     However, be careful not to take supplements that contain vitamin A, also known as retinol, such as cod liver oil supplements. Because it can harm the fetus, it is best for pregnant women to consult their doctor before taking any type of nutritional supplement.

omega 3 sources

Natural sources of omega 3

In general, it is preferable to obtain omega-3 fatty acids from their natural food sources, such as:

     Fatty fish that contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). In fact, this type of fish contains high levels of toxic substances such as mercury and polychlorinated biphenyls (PCBs). Examples include:

•  Mackerel.
• Wild swordfish.
• brick thickness.
• sharks

     Fatty fish that contain low amounts of mercury and PCBs, such as:

•      wild salmon.
•      Wild trout fish.

     vegetable oils:

• linseed oil
• Soy oil.
• canola oil.

     Vegetable foods:

• Chia seeds.
• black walnut

omega 3 supplement

     Omega-3 supplements are divided into animal-based supplements and plant-based supplements, and we have listed them below:

Supplements from animal sources: These usually contain DHA and eicosapentaenoic acids, including fish oil, fish liver oil, and krill oil.

     Plant-based supplements: such as algae oil, which contains DHA and eicosapentaenoic acids, and flaxseed oil, which contains ALA.

     Side effects of taking omega-3 supplements

     Omega-3s are found in many foods, and taking supplements that contain them can lead to an overabundance of them. It is advisable to avoid consuming more than 3 grams per day of omega-3; Because it can cause unpleasant gastrointestinal symptoms and may increase the risk of bleeding in people taking blood thinners.