In search of the right OMEGA 3

Literally on every corner, everyone is shouting: “You need to take omega-3 fatty acids every day, for everyone!” Therapists, pediatricians, friends, and acquaintances all advise taking omega. When I heard this advice from the pediatrician upon discharge from the hospital after a prolonged bronchitis for my youngest son, Semyon, I naturally had a reasonable question: which one exactly? The answer was: children’s… Well, you can imagine my surprise? How can it be children’s? What about the dosage, the ratio of polyunsaturated fatty acids, should there be more EPA or DHA, and how should it be taken, before meals, during, or after?

In general, Google is our friend. After studying a bunch of resources in Russian, English, and Japanese, here are the conclusions I personally came to.

Seaweed and phytoplankton 

they are the main sources of omega-3 fatty acids

The very first thing that honestly shocked me was the fact that omega-3 fatty acids do not form in fatty fish living in cold waters. The primary source of these valuable substances is essentially algae, and to be precise – phytoplankton! Yes, this is what krill feeds on, which is subsequently eaten by deep-sea sharks and fish (mackerel, herring, salmon, tuna). In the market, we see a huge number of offers for various omega supplements with fish oil, oil from deep-sea shark liver, supplements with krill oil, and very rarely, but there are supplements with omega synthesized directly from that very phytoplankton. According to Japanese manufacturers, such supplements are the purest. After all, often, if not very pure raw materials are used in the production of omega capsules (it is probably already known that fish can accumulate heavy metals and particularly mercury in their bodies), the risk of harm from such products is significantly higher than the hypothetical benefit.

Quality standards and safety

GMP Good Manufacturing Practice

As for the eco-friendliness of products, one should pay attention to the manufacturer of omega supplements, whose factories must comply with the strictest standards for the production of medicines and food products. For example, in Japan and the USA, the production of supplements is regulated by the GMP (Good Manufacturing Practice) standard – a system of norms, rules, and guidelines regarding the production of medicinal products, medical devices, diagnostic products, food, food additives, and active ingredients. A reliable manufacturer will definitely pass certification for the GMP standard, which they will always inform their consumers about, at least on their official website.

ALA, EPA, and DHA

40 pieces of tuna sashimi – that is the daily norm of omega-3 fatty acids for an adult!

Many have probably heard that there are three types of omega-3 fatty acids that participate in human physiology. ALA (alpha-linolenic acid) – is not produced in the human body, it can only be obtained from food: vegetable oils (flaxseed and olive), nuts, and seeds. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are synthesized by the body from ALA, but with age, the ability to produce them decreases. It is also possible to obtain the necessary amount of EPA and DHA from food by eating 40 pieces of tuna sashimi every day…

Clear mind, sharp eye, beautiful skin, clean vessels, and healthy offspring!

DHA is responsible for a clear mind and good mood, sharp vision, beautiful skin, and the ability to conceive. EPA is responsible for clean vessels and normal pressure. ALA works on the synthesis (production) of EPA and DHA in our body.

Next is the most interesting discovery for me. In terms of functionality, EPA and DHA are designed to solve completely different problems. For example, according to Japanese studies, EPA works to reduce neutral fat in the body and, as a consequence, normalizes the level of “bad cholesterol.” DHA, on the other hand, works to preserve and normalize vision, skin, cognitive function, and reproductive health.

The conclusion I personally made is this: since I have no problems with neutral fat, but I want to keep my skin beautiful, my eyes sharp, and my mind clear, I will take omega supplements where the dosage of DHA is higher than that of EPA. For my mother, on the contrary, I take omega with a higher dose of EPA, as there is already a problem with elevated triglycerides in her blood. As for children, in all children’s supplements, at least those I have encountered, the composition contains only DHA, to support the nervous system of the growing body, especially during the beginning of the school year.

Choosing EPA/DHA in our little shop

On the shelf of AZIMKA.shop, there are supplements that have been tried either by me or my family ?

I will start with those aimed at skin beauty, normalization of vision, improvement of cognitive function, and reproductive health, namely, with supplements where the dose of DHA is higher.

YAKULT Health Foods Omega DHA+EPA Fish Oil

Composition of the daily dose (5 tablets):

DHA (docosahexaenoic acid) – 825 mg,

EPA (eicosapentaenoic acid) – 75 mg

Cost:

YAKULT Omega DHA+EPA Omega-3 Acid Complex and Vitamin E

Composition of the daily dose (5 tablets): DHA (docosahexaenoic acid) – 300 mg, EPA (eicosapentaenoic acid) – 200 mg

Cost:

Now let’s pay attention to supplements where the dose of eicosapentaenoic acid EPA exceeds DHA.

ASAHI DEAR NATURA Gold Omega EPA+DHA Omega-3 Acid Complex

This omega complex is loved by my mother

The daily norm contains:

EPA – 600 mg, 

DHA – 260 mg

Cost:

FINE JAPAN Omega EPA+DHA Omega-3 Acid Complex

Content of the daily norm:

EPA – 600 mg, DHA – 260 mg

Cost: 3500 ¥

ORIHIRO Omega3 Fish Oil

The daily norm contains:

EPA – 186 mg, DHA – 124 mg

Cost: 1880 ¥

And let’s not forget about my kids ?. For my boys, I mainly buy omega from two brands UHA and Unimat Riken. Both omega supplements come in the form of tasty gummies with natural fruit juice. The boys like them, and I sometimes snack on them too, they are just too delicious and healthy, the main thing is not to leave them in plain sight to avoid exceeding the daily norm ?

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Vitamin E to prevent rancidity

Omega-3 fatty acids easily oxidize, so the presence of an antioxidant in omega supplements is necessary

I think many have noticed that all omega supplements contain vitamin E. What role does it play?

Vitamin E is known to us for its antioxidant properties. In omega supplements, vitamin E plays an important role – it prevents the oxidation of fatty acids. It is what keeps the correct taste of omega supplements for a long time and prevents the appearance of a rancid taste and unpleasant odor.

It should be noted that vitamin E carries many other beneficial functions for our body, but that is a completely different story, and we will talk about it some other time…