There is an opinion about the need to respect the balance between omega-6 and omega-3 fatty acids in the diet. If there is an ideal relationship, what is it? This is a fairly common but interesting question. In a typical diet with excessive consumption of omega-6, mainly in the form of soybean oil, the ratio of omega-6 and omega-3 ranges from 10: 1 to 20: 1. Large doses of omega-6 with small amounts of omega-3 reduce the body’s ability to process omega-3, which contributes to the development of omega-3 deficiency. If we manage to reduce this ratio to 1: 1, limiting the use of omega-6 and / or increasing the use of omega-3, we can significantly improve the exchange of omega-3. Personally, I think the ideal ratio, not exceeding 5: 1. In this case, the absorption of omega-3 is normalized and its concentration in the blood is close to "healthy" level.
What are the similarities and differences between EPA and DHA and what are the latest information about KDP? All long-chain omega-3 acids – eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and docosapentaenoic acid (DPC) – have anti-inflammatory properties. However, information about the effectiveness of EPA is often exaggerated, because it is converted into a whole set of 3-eicosanoids and hormone-like compounds that have a much less pronounced anti-inflammatory potential than omega-6 derivatives.
DHA is present mainly in the cell membranes of our body. It is considered the main participant in the process of cell communication through their membranes, and also plays an important role in the proper assimilation of carbohydrates by muscles, since the susceptibility of muscle cells to insulin depends on the content of DHA in them. DHA in high concentrations is present in the tissues of the liver, is the predominant part of the fatty acids in the retina and about 20% of fatty acids in the brain tissues.
KDP is very interesting "new" omega-3 fatty acid. It has long been known to the scientific world, but only recent experimental studies began to reveal its true significance. It is similar to DHA, but has one double bond less in molecular structure. The concentration of the DIC in our blood is twice the content of EPA, but twice the concentration of DHA. Our usual diet contains very little KDP, but the high content of this acid in the blood indicates its importance for health. Several research reports have reported that duodenum reduces the risk of developing cardiovascular diseases even more efficiently than EPA and DHA, although this acid is often neglected so far. On food supplement labels, WPC is often described as just "other fatty acids". However, this acid and its beneficial properties continue to evoke a wider interest in scientific circles, so pay attention to new supplements containing KDP in pharmacies and stores.
Some people take up to 10 grams of fish oil per day. Can taking high doses cause side effects, and what are the optimal doses of fish oil preparations? Often, I myself take 10 g per day. This amount is about 10% of my daily fat intake. Is overdose possible? From a practical point of view, no. The peoples of the Arctic regions eat seafood almost all their life and eat 100 to 200 grams of fish, seal or whale oil every day. These people have an extremely low level of heart disease, but at the same time a low blood clotting rate. But those who take fish oil in the form of dietary supplements have a very low risk of developing coagulation disorders. The US Department of Health authoritatively states that a daily dose of up to 3 g of EPA and DHA is absolutely safe. This amount of fatty acids is contained in 10 g of fish oil. Fish oil has no specific side effects. If you are taking anticoagulants or have a blood clotting disorder, you should consult your doctor before taking fish oil. There are no exact recommendations on the duration of daily intake of omega-3. I would advise you to take 2000 mg of EPA, DHA and duodenum daily. These are about seven one-gram capsules of fish oil or 2-3 g of concentrated fish oil. Why 2000mg? With daily intake of such a dose, omega-3 concentrations reach 50% of the total content of unsaturated fatty acids in the blood. Statistics show that this reduces the mortality rate among supplement users by 50%.
Many middle-aged patients take both fish oil and aspirin at the same time. Since both drugs lengthen the clotting time, can they be taken at the same time? Taking aspirin and fish oil at the same time thins the blood, which is very helpful. A diet saturated with omega-6 helps to speed up the process of blood coagulation. Salicylates, including aspirin, have a number of beneficial properties in addition to reducing the activity of platelets. There is evidence that regular aspirin reduces the risk of cancer. Again, before taking any medications, be sure to consult with your doctor.
Why do some brands of fish oil have a pronounced, often unpleasant, "fish" smell and taste, while other similar products have almost no smell? Fish smell is caused by certain nitrogen-containing components – tertiary amines, as well as oxidized omega-3 acids – aldehydes. Using olfactory, you can determine their concentration in the product, which helps us to distinguish good quality fish oil from spoiled one. Fishy smell appears in the process of gradual deterioration of fish oil products. Good, high-quality fish oil is odorless or only slightly smells like fish. In the production process, fish oil undergoes cleaning processes, and proper storage of the product is very important to preserve its beneficial qualities. Remember the simple rule: if fish oil has an unpleasant smell, then it is low quality fat and should not be taken. Oxidized fatty acids have no health benefits. Fortunately, most manufacturers care about the quality of their products. Of course, you can come across a poor-quality drug, but your sense of smell will help you recognize it.
Tell our readers a little about the next scientific events in this topic. It is nice to see on sale such a variety of sports supplements containing omega-3. And soon the supplements enriched with DPA will begin to be on sale. To date, a number of ways to provide the body with omega-3 acids have been developed. Personally, I am interested in emulsions because omega-3 is in them in easily digestible form. Many manufacturers produce concentrated forms of fish oil, allowing you to take the drug in small quantities of 2 – 3 g.