The benefits of omega 3

Omega 3s, these essential fatty acids that play a crucial role in maintaining and improving your overall health. Derived mainly from fish oil and oily fish like salmon, mackerel and tuna, they are vital because our body cannot synthesize them on its own. From promoting cardiovascular and brain health to their beneficial effects on pregnancy and athletic performance.

What are omega 3?

Polyunsaturated fatty acids, omega-3 , are lipids that are mainly derived from fish oil. Oily fish, such as salmon, mackerel and tuna, are particularly rich in omega-3.

The active forms of omega-3 , EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are crucial for health because the human body is unable to produce them. This requires their intake through diet.

To maintain optimal health, it is recommended to consume at least 250 mg of EPA and 250 mg of DHA each day.

Our modern diet shows a marked imbalance between omega 6 and omega 3, with excessive consumption of omega 6 relative to omega 3. This highlights the importance of omega 3 supplements to promote a healthy balance between these two types of lipids, ideally at a ratio of one omega 3 to five omega 6.

The benefits of omega 3

Omega 3 has various benefits, with effects on overall health, during pregnancy, for athletes and even weight loss.

Benefits of Omega 3 in General

Omega 3s play a key role in various biochemical processes in the body, contributing to cardiovascular health by lowering blood pressure and improving blood vessel functionality. They also support the immune system and bone health. Thanks to their anti-inflammatory properties, they protect the nervous system and can help prevent certain neurodegenerative diseases.

Taking omega 3 supplements also helps improve the health of hair, nails and skin.

Benefits on pregnancy

For pregnant women, omega-3s are especially important because they play a crucial role in the development of the fetus' brain and retina. DHA, a type of omega-3, contributes to the growth and neurological development of the baby in utero. Adequate omega-3 intake during pregnancy can also support the child's cognitive and visual development and reduce the risk of preterm birth.

Recommendations suggest that pregnant and breastfeeding women consume at least 200 mg of DHA per day. It is advisable to obtain these essential fatty acids through a balanced diet rich in oily fish such as salmon, mackerel, and sardines, or through omega-3 dietary supplements after consulting a healthcare professional to ensure appropriate dosage and avoid contamination by heavy metals potentially present in some fish.

Benefits for athletes

Omega 3s offer multiple benefits, particularly in the field of bodybuilding , where they help maintain good overall health and improve athletic performance.

Muscle growth:

Omega 3 is essential for muscle growth, stimulating anabolism through the activation of the mTOR enzyme, which is crucial for muscle development. It also minimises muscle catabolism and reduces the severity of post-exercise muscle soreness, allowing for faster recovery. Adding Omega 3 to the diet during a bulking phase is therefore extremely beneficial.

Anti-fat effect:

When it comes to weight loss, omega-3s are excellent partners. They curb appetite and increase the production of hunger-reducing hormones. As thermogenic micronutrients, they speed up metabolism, promoting increased fat burning. They also provide energy by mobilizing saturated fats, which prevents the expansion of adipose tissue. For those looking to refine their figure, omega-3s are also valuable.

Recovery :

Their anti-inflammatory effect alleviates muscle pain and speeds up the recovery process. This allows athletes to train more regularly, increase their endurance and improve their overall performance.

Lose fat with omega 3?

Omega 3s can facilitate weight loss and enhance the benefits of a balanced diet and exercise through their various actions. They stimulate thermogenesis, increasing body temperature to intensify the burning of fat, especially fat stored around the abdomen. These essential fatty acids also play a role in reducing excess weight as part of a low-calorie diet.

In addition, omega-3s help regulate appetite through leptin, a hormone that reduces the feeling of hunger. Thus, they make it easier to adhere to a low-calorie diet.

The impact of omega 3 on brain health

Omega-3s are a major benefit to brain health. They are essential for brain development in young people and help improve cognitive functions such as memory and concentration. These fatty acids can also alleviate symptoms of depression and anxiety and offer protection against age-related cognitive decline and neurodegenerative diseases thanks to their anti-inflammatory properties. Incorporating omega-3s into the diet is therefore vital for a healthy brain.

Omega 3 for hair

Omega 3 is beneficial for hair health. It nourishes hair follicles, promotes hair growth, reduces hair loss and improves elasticity. By moisturizing the scalp, it helps combat dryness and dandruff.

What dosage is recommended?

We recommend that you take your omega 3 preferably during meals. This will allow you to spread the doses over the day, which is better for the digestive system and also better for taking full advantage of the health benefits of the cardiovascular system. We recommend taking 2 to 4 g of omega 3 daily. We recommend taking Nutrimuscle omega 3 with a meal that itself contains fat, to ensure optimal absorption.

Omega-3 deficiency

A lack of Omega 3 in the body can cause several symptoms, including dry skin, exhaustion, memory difficulties, mood swings, dry eyes and increased vulnerability to heart disease. These indicators can often be overlooked or considered to be related to other medical conditions.

Take an omega 3 cure

The ideal duration of an omega-3 treatment depends on the specific health goals and needs of each individual, with a general recommendation of 8 to 12 weeks to see the first benefits. Some may choose to extend this period up to six months. Taking omega-3 supplements is recommended in the morning or afternoon to avoid sleep disruption if consumed in the evening.

To maximize the long-term benefits, adopting a continuous approach is more effective than one-off treatments. The treatment takes place in two key stages: the initiation phase, where the body gradually acquires EPA and DHA, allowing for improved concentration and reduced inflammation, followed by the maintenance phase, which aims to maintain a regular intake of omega 3 to maintain the gains over time.