Not everyone can take it: who should take omega-3 with caution?

Not suitable for everyone: who should take omega-3 with caution?

Today, omega-3 fatty acid deficiency is a widespread problem. According to some studies, up to 70-80 percent of people in Western countries do not get enough of these essential nutrients through food. Russian trichologist Anna Averkina emphasizes that omega-3 is not just a trend, but a necessary supplement.

A lack of omega-3 in the body can lead to dry skin and hair, which is often accompanied by hair breakage and loss.

"Omega deficiency exacerbates inflammatory skin conditions such as eczema and psoriasis. Brittle nails and slow growth can also be linked to omega-3 deficiency," she explains.

According to the doctor, omega-3 plays an important role in maintaining mental health, and its deficiency can cause depression. In addition, omega-3 deficiency increases the risk of cardiovascular diseases, as they help maintain normal cholesterol and blood pressure levels.

"The recommended daily dose of omega-3 varies depending on age, gender, and health status. Adults are recommended to consume a combination of about 250-500 mg of EPA and DHA (docosahexaenoic and eicosapentaenoic acids) per day. For people with specific medical indications or pregnant women, the dose may be higher, but this should be discussed with a doctor," says the expert.

In most cases, omega-3 can be taken regularly. This is because they are essential nutrients that the body cannot synthesize on its own and must obtain from external sources. However, several aspects must be taken into account here as well.

"Choose high-quality omega-3 supplements, especially those made from fish, that are purified from mercury and other toxins. It is also important to adhere to the recommended dose. Extremely high doses can thin the blood and cause other side effects. You should always consult a doctor before starting to take them for a long time," she adds.

The specialist notes that omega-3 is especially important for brain and vision development in children. Deficiency can lead to problems with concentration and learning. Omega-3 is necessary for the proper development of the nervous system of the fetus and infant. During pregnancy and breastfeeding, it is recommended to take increased amounts of DHA, which is one of the forms of omega-3.

In the elderly, omega-3 helps support cognitive functions and can reduce the risk of developing age-related degenerative diseases such as dementia and Alzheimer's.

"Seafood — salmon, mackerel, sardines, and tuna — are foods rich in omega-3. Also, flaxseeds, chia, and walnuts contain alpha-linolenic acid (ALA), which can be partially converted into EPA and DHA in the body. Fish oil and algae oil are also rich in this substance," says Averkina.

According to the doctor, omega-3 fatty acids are prone to oxidation, which can lead to the formation of harmful free radicals. Supplements should be stored in a cool, dark place, and their expiration date should be monitored.

Keep in mind that high doses of omega-3 can thin the blood, which is important to consider if you are taking anticoagulants or preparing for surgery. Also, in some people, omega-3 can cause gastrointestinal disorders such as heartburn or diarrhea. In such cases, it is recommended to take the supplements with food.