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Omega-3 fatty acids are polyunsaturated fatty acids (PUFA) that play a crucial role in maintaining the body's overall health. Their importance is underscored by the fact that some of them are considered essential and semi-essential nutrients. In this blog post, we will delve into the intricacies of Omega-3 fatty acids, their benefits, potential risks, and key considerations when incorporating them into your diet.
Three Omega-3 fatty acids are particularly noteworthy:
These Omega-3 fatty acids play a fundamental role in embryonic/fetal development, infant growth, metabolism, and prevention against various diseases. However, they are extremely sensitive to environmental factors such as light, heat, and oxygen, and can easily deteriorate due to environmental oxidation and metabolic peroxidation.
While Omega-3 fatty acids are essential for our health, excessive intake or consumption of peroxidized EPA and DHA can lead to several complications.
A large intake of Omega-3 fatty acids, especially from fish, can trigger minor gastrointestinal symptoms such as dizziness, diarrhea, nausea, belching, heartburn, and reflux. These symptoms can be minimized by dividing the daily dose into at least two administrations and choosing appropriately deodorized food supplements.
Omega-3 fatty acids can interact with medications and influence blood clotting by thinning it. Therefore, it's advisable to avoid supplementing your diet with Omega-3 during therapy with anticoagulants and non-steroidal anti-inflammatory drugs (NSAIDs). Always consult your doctor if you have increased susceptibility to bleeding.
Certain Omega-3 supplements, such as cod liver oil, are rich in vitamin A and vitamin D, in addition to Omega-3. Excessive intake can lead to toxicity due to the accumulation of retinol, which is known to have teratogenic potential on the fetus.
Omega-3 fatty acids are highly susceptible to oxidation, which can lead to the formation of cytotoxic breakdown products. These products contribute to the oxidation of low-density lipoproteins (LDL) in the artery wall, which can lead to atherosclerosis.
There are hypotheses about the possible carcinogenic effects of peroxidized Omega-3 in the body, including liver toxicity, impairment of the immune system, increased permeability, tendency to edema, and carcinogenesis. However, these remain hypotheses that require further study.
Omega-3 fatty acids extracted from fishery products could contain traces of heavy metals, plastic residues, and algal toxins. However, all Omega-3 supplements on the market are considered safe, and some have quality certifications that offer greater guarantees.
In summary, while Omega-3 fatty acids are essential for our health, the choice of product to supplement is much more important than one might think. A well-preserved Omega-3 supplement can have a beneficial metabolic impact, while a poorly preserved one can have the opposite effect.
Peroxidation and its complications should only occur if already depleted fatty acids are taken, due to a low-quality or poorly preserved production cycle, or if an imbalance is created between these and the necessary antioxidants. Properly produced and stored, and well-formulated supplements should protect consumers from this inconvenience.
In short, Omega-3 supplements are currently considered safe and well-tolerated but not without potential critical issues. Further research and long-term observational studies are still needed to confirm the safety profiles and relative tolerability of Omega-3 supplements.