Omega 3 is a complex formed by 3 fatty acids that together constitute an important source of fat for the proper functioning of our body. Among them, they provide us with energy and are part of the structure of the cell wall, which is why they contribute to the proper functioning of cells.
What is Omega 3?
Omega 3 are three fatty acids : alpha-linolenic acid ( ALA ), eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA ). ALA is found primarily in vegetable oils such as flaxseed, soybean, and canola. DHA and EPA are found in fish and shellfish.
What is Omega 3 used for?
- They have a structural function. Omega 3 fatty acids are components of the membranes that surround every cell in the body.
- It has anti-inflammatory properties. Due to this, its intake is recommended during inflammatory periods, such as during menstruation, since it will help us to reduce the symptoms of premenstrual syndrome.[1]
- It contributes to lowering cholesterol and triglyceride levels, reducing the risk of cardiovascular disease. [3]
- It has an essential role in reproductive health and pregnancy. [4]
- High intensity interval training (HIIT) and the consumption of omega-3 fatty acids have been shown to increase aerobic capacity, oxidative metabolism and cardiovascular function. [2]
FOODS RICH IN OMEGA 3
- Fish and shellfish (especially fatty cold-water fish such as salmon)
- Walnuts
- chia seeds
- flax seeds
- Vegetable oils such as olive oil, rapeseed oil, new or flax
Omega 3 needs:
SOURCE: National Institutes of Health
Omega 3 in the Vegan and Vegetarian diet
One of the groups where we recommend supplementation is in people who follow a vegan and/or vegetarian diet, since the main sources of Omega 3 are found in oily fish and this is out of their diet.
At Madequa we have a vegan Omega 3 that is DHA from a specific algae, grown in a French laboratory and certified vegan. This gives them other advantages such as: zero impact on marine life or that the algae are grown in a controlled environment free of all heavy metals.
The Omega 3 synthesis mechanism is cascade. About 10% of the ALA in food oils rich in it (rapeseed, walnut, flax) are converted by the body into EPA. However, only 1% of these ALA can be converted by the body into DHA, which explains the need for specific supplementation.
Omega 3 in Female and Reproductive Health
Due to its anti-inflammatory properties, Omega 3 has an important effect on inflammatory diseases or periods of inflammation. For example, in women of childbearing age it can help prevent premenstrual syndrome.
A 2019 study looked at data from 900 women (and 2,510 menstrual cycles) to see if there was a relationship between omega-3 fatty acid supplements and the chances of conceiving in a given menstrual cycle.
All the women were between the ages of 30 and 44 and had been trying to conceive for less than 3 months. None of the women had a history of infertility. The researchers adjusted for age, obesity, previous pregnancy, race and vitamin D intake, and followed up the women after one year. They found that women who took an omega-3 supplement were almost twice as likely to become pregnant on their own than those who did not take the supplement. Omega-3 fatty acids are great for overall health, but there are many benefits when it comes to fertility and reproductive health, such as:
- Help regulate hormones, which is important for ovulation
- Increase blood flow to the uterus
- Reduce inflammation in the body
- Improve the embryo's ability to implant itself in the uterus
There is also evidence that omega-3s are essential for sperm function, as they help build the acrosome of sperm. This is the coating on the oval head of the sperm and is what works to break through the outer layer of an egg at fertilization.
After pregnancy, Omega-3 supplements also help in the formation of the baby's brain and nervous system. [3]
In addition to the vegan Omega 3, at Madequa we also have another option made up of a natural triglyceride formula. Go Primal Omega 3 is made from pure and concentrated fish oil, sourced exclusively from responsibly caught Alaskan pollock. Certified by MSC and FOS (Friends of the Sea), two of the best-known agencies that ensure the sustainability of our source. In addition, it has the lowest levels of oxidation and heavy metals on the market due to the cleanliness of the arctic sea, ensured by strict local environmental laws. TOTOX.
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