Omega 3 benefits - myth or truth?

The benefits of Omega-3 are not a myth. This substance really has a beneficial effect on the human body.

Omega-3 is a group of polyunsaturated fatty acids (PUFA) that protect cell membranes and human internal organs from destruction. Without these compounds, the full functioning of the nervous, immune and cardiovascular systems, adequate synthesis of tissue hormones, prostaglandins, and correct metabolism of essential substances are impossible. In addition, they suppress inflammation, improve the condition of the joints, fight emotional disorders, chronic fatigue syndrome.

Useful properties:

1. They potentiate the synthesis of tissue hormones (eicosanoids) involved in all biochemical reactions in the cell.
2. Reduce the concentration of "bad" cholesterol, including low density lipoproteins. As a result, the risk of developing vascular atherosclerosis, myocardial infarction, and cerebral stroke decreases.
3. Participate in the formation of male germ cells (spermatozoa), membranes of neurons in the brain, membranes of the retina.
4. Regulate the synthesis of hormones and steroids, including testosterone.
5. Participate in the transport of oxygen to tissues.
6. Improve the contractile function of the heart muscle.
7. They regulate the metabolism of the hormone of joy (serotonin), reduce psycho-emotional stress, and prevent the risk of depression.
8. Maintain the elasticity of the joints, reduce the intensity of pain in arthritis or arthrosis.
9. Increase insulin sensitivity (by slowing down the movement of the lump through the intestinal tract).
10. Reduce inflammatory processes in the body, preventing the development of allergic reactions and autoimmune diseases.
11. Increase cognitive functions of the brain (memory, attention, learning).
12. Suppress excessive appetite.
13. Improves the functional state of the dermis.
14. Increase the immune status of the body.
15. They potentiate the growth of lean muscle mass, accelerate the "care" of the fat layer.
16. Increase neuromuscular function, endurance, general muscle tone.
17. Suppress the synthesis of cortisol (stress hormone).

A little history from the beginning.

In 1971, a group of Danish researchers found that the Inuit population in Greenland had lower blood cholesterol levels and lower heart disease than Danes and Inuit in Denmark. Danish researchers studying the metabolism of Inuit have suggested that this is the result of regular intake of omega-3 fatty acids. These findings ultimately led to recommendations to include fish oil in the daily diet of all inhabitants of our planet.

Since we are not residents of Greenland and do not have regular access to seafood (it is in them that the highest content of omega-3 ), then we need to fill this gap by including fish oil in the diet.

Omega-3 can be purchased at a pharmacy or ordered online. If you order online, then choose trusted companies, for example iHerb is a serious company from the USA with the strictest requirements for its products. I would recommend California Gold Nutrition or Kyolic Omega-3s from them.

I was convinced of the benefits of omega-3, or rather, the balanced intake of unsaturated fatty acids. I drank a course of Evalar omega 3-6-9, and according to my tests, the ratio of "bad" and "good" cholesterol improved, and my hair stopped growing. So we can definitely say that this is not a myth.

Myth. To date, there are many studies published that have examined the effects of dietary supplements containing omega-3 polyunsaturated fatty acids, and most of them have not found any positive effect on overall morbidity or mortality. Just a couple of examples:

In 2012, the Journal of the American Medical Association published a meta-analysis and a systematic review of studies examining the effect of omega-3 supplementation on the risk of cardiovascular complications.

https://www.ncbi.nlm.nih.gov/pubmed/22968891

After analyzing 20 studies involving 68,680 patients, the authors concluded that supplements, containing omega-3s do not affect the risk of sudden cardiac death, myocardial infarction, stroke, and overall mortality.

JAMA also published a systematic review back in 2006 that examined the effect of omega-3s on cancer risk :

https://www.ncbi.nlm.nih.gov/pubmed/16434631

No risk reduction noted either.

Studies in which any positive effects were found more often concern either rather narrow topics ("severity of symptoms of rheumatoid arthritis with prolonged use"), or are of low quality. Unfortunately, it is impossible to get healthy by taking one miracle cure.