Constant fatigue, daytime sleepiness, nervousness, deterioration of the condition of the skin and nails, and the constant occurrence of certain health problems are familiar to many modern people, especially residents of large cities. Many such disorders are caused by a deficiency of such essential substances for the proper functioning of the human body as vitamin D and Omega-3. Therefore, today almost everyone is recommended to take medications containing them or fish oil containing both vitamin D and Omega-3. But are these products interchangeable and isn’t starting to use them on your own likely to cause harm to your health?
What is vitamin D and its role in the body
Vitamin D is one of the most important biologically active substances synthesized in the body, or more precisely in the skin, under the influence of sunlight. Today, most city residents spend very little time in the fresh air, much less allow themselves to bask in the gentle rays of the sun. Therefore, if previously a deficiency of this vitamin was mainly found in children, now the vast majority of adults are in a similar state. This raises a very pressing question about the need for additional introduction into the diet of foods and preparations containing its predecessors.
Previously, a disease such as rickets was very common in pediatrics, the main cause of which was a lack of vitamin D. But the use of fish oil containing vitamin D precursors solved the problem.
Residents of northern regions, where there is little sun, especially suffer from a lack of vitamin D. Therefore, for them additional sources of this compound are:
- milk and fermented milk products;
- egg yolks;
- seafood.
However, getting the right amount of vitamin D from food is extremely difficult. Therefore, today special preparations and dietary supplements (dietary supplements) are used to compensate for its deficiency.
Providing the body with the required amount of vitamin D every day is very important for maintaining health and normal well-being. After all, it takes part in a lot of different biochemical processes, and also has a positive effect on metabolism, the body’s ability to resist all kinds of viral infections, as well as oxidative stress. Moreover, by maintaining normal vitamin D levels, the risk of cancer and fetal malformations during pregnancy is reduced.
Low levels of this compound in adults contribute to the development of osteoporosis, i.e. a decrease in bone density and an increase in its porosity. As a result, the risk of fractures, including vertebral compression fractures, increases sharply, even with a minor impact or simply a sudden movement. That is why vitamin D is very often used in the treatment of diseases of the spine and the musculoskeletal system in general.
In addition, with vitamin D deficiency in the body, the following are observed:
- sleep disorders;
- worsening mood, depression, depressive states;
- tendency to gain excess weight;
- cognitive disorders (deterioration of memory, attention, ability to concentrate);
- frequent colds;
- premature aging;
- increased risk of developing diabetes;
- accelerated wear of joints, which leads to the development of arthrosis, osteochondrosis and their complications in the form of protrusions, intervertebral hernias, etc.
Therefore, it is imperative to maintain normal vitamin D levels. If this cannot be achieved naturally, i.e. through exposure to sunlight, then special dietary supplements should be used. But recent research has yielded stunning results that show that vitamin D is, in fact, a steroid hormone. Therefore, today it is possible to start taking drugs based on it only after determining its concentration in the blood and obtaining low values indicating a deficiency.
Features of taking vitamin D
There are 2 types of vitamin D preparations: based on cholecalciferol and calcitriol. In the first, the active ingredient is an inactive form of vitamin D, which is extremely difficult to achieve an overdose of when taken. This allows it to be used to gently replenish vitamin D deficiency. Calcitriol is an active form of vitamin D, the use of which is indicated only when its level in the blood is critically low. Preparations with this active substance are prescribed exclusively by a doctor and require regular monitoring of treatment results.
But to normalize the level of vitamin D in the body and improve well-being, it is not enough to simply take medications and dietary supplements containing it. This must be done correctly, since the precursors of this hormone that enter the body with food are poorly absorbed in the gastrointestinal tract when:
- diseases of the gallbladder that provoke disturbances in the outflow of bile, including cholecystitis and bends of the bile duct, since the absorption of vitamin D requires the direct participation of bile;
- inflammatory bowel diseases and dysbiosis;
- obesity, since the lion's share of vitamin D entering the body accumulates in adipose tissue;
- genetic disorders leading to a decrease in the number of vitamin D-sensitive receptors.
On average, an adult needs about 600-1000 IU of vitamin D per day to cover all the body's needs. This amount is contained in approximately 2-4 teaspoons of fish oil. If you significantly exceed this norm, it is possible:
- decreased appetite;
- increased irritability;
- pain in muscles and joints;
- rigidity of the walls of blood vessels;
- increased heart rate;
- nausea and vomiting.
Excess fatty acids
In Russia, people rarely suffer from excess Omega-3; the opposite situation is more often observed. If there is a lot of this group of acids, a person may experience surges in blood pressure, a tendency to bleeding and long wound healing, and muscle weakness. Increased anxiety, irritability, and depression are possible.
Symptoms of increased consumption of Omega-6 and Omega-9 are similar. Eating fatty foods in large quantities causes problems such as:
- increased blood pressure;
- excess weight;
- alopecia;
- heart and vascular diseases;
- eczema;
- liver dysfunction;
- infertility;
- mental disorders;
- digestive abnormalities;
- blood thickening.
It is not possible to compensate for the lack of one fatty acid with an additional supply of another. All substances are needed, and in certain proportions.
What is Omega-3
The concept of Omega-3 refers to a complex of alpha-linolenic, eicosapentaenoic (EPA) and docosahexaenoic (DHA) polyunsaturated fatty acids, which are necessary for the body to carry out a number of biochemical processes correctly, but are not synthesized within itself. Therefore, in order to ensure the proper functioning of a large number of organs, in the regulation of which these unsaturated acids are involved, it is necessary to ensure a constant supply of the entire Omega-3 complex to the body with food.
Its sources are:
- sardine, mackerel, herring, halibut, trout, chum salmon and other fatty fish, but only of wild origin (Omega-3 accumulates only in fish that feed on plankton, and not feed);
- Cod liver;
- seafood;
- linseed, sea buckthorn, mustard oil;
- beef, offal;
- egg yolks;
- pumpkin, sunflower, flax seeds;
- mint, spinach, lettuce, pumpkin, asparagus, sorrel, broccoli;
- legumes
But in practice, even ardent adherents of the Mediterranean diet fail to obtain the required amount of Omega-3 from the food they consume every day. The problem of getting Omega-3 into the body becomes especially acute for vegetarians, since the largest amount of these important polyunsaturated fatty acids is found in marine fish and seafood.
Therefore, today most doctors agree that every person, including children, needs to use special dietary supplements to ensure the proper functioning of the body. But the Omega-3 complex is involved in the work:
- heart and blood vessels;
- brain;
- retina;
- musculoskeletal system;
- immune system;
- genitals;
- skin.
Therefore, with a long-term persistent lack of Omega-3 in the body, there is a high risk of developing atherosclerosis, stroke, heart attack, vision impairment and endocrine disorders.
Omega-3 and Omega-6 should not be confused. The latter complex of unsaturated fatty acids is also important for the body, but their deficiency is rare. This is due to the fact that sources of Omega-6 are oatmeal, poultry, and vegetable oils, which are present in the daily diet of the vast majority of people. If you additionally take Omega-6 in increased dosages, this can lead to an overdose and provoke an exacerbation of chronic inflammatory processes or create the preconditions for the development of new ones.
Benefits of Omega-3 for the body
Taking Omega-3 in individually selected doses allows you to achieve a lot of positive changes in the body’s condition and get rid of a number of problems, many of which we are accustomed to consider inevitable, namely:
- accelerate the removal of metabolic products, harmful compounds, free radicals and decay products, which improves performance, gives lightness and reduces the likelihood of developing cancer;
- speed up the process of muscle recovery after training, building muscle mass and burning excess fat tissue;
- reduce the sensitivity of the intestines to irritating factors, which improves digestion and eliminates the problem of constipation, diarrhea, irritable bowel syndrome;
- normalize the menstrual cycle, improve the quality and motility of sperm, which makes it possible to achieve pregnancy faster, which is important for problems with conception, and also helps reduce the risk of developing benign prostatic hyperplasia;
- cleanse the walls of blood vessels from harmful cholesterol, increase their elasticity, normalize blood pressure levels and improve the functioning of the cardiovascular system as a whole, which sharply reduces the likelihood of vascular accidents, i.e. strokes, heart attacks;
- increase cognitive abilities (thinking, memory, attention) by normalizing the functioning of the central nervous system, since a third of all fats needed by the brain are EPA and DHA;
- strengthen the immune system and reduce the number of transmitted viral diseases by strengthening cell membranes, increasing the activity of leukocytes and creating protection for the respiratory tract from the penetration of viruses and bacteria;
- increase stress resistance and improve psycho-emotional state by activating the production of serotonin, also called the hormone of joy;
- improve the condition of the skin by increasing the amount of synthesized collagen and improving its quality, which allows you to maintain the elasticity and youth of the skin longer.
It is very important for pregnant and lactating women to take Omega-3, as these substances are directly involved in the formation of the brain and nervous system of the fetus, as well as in its overall development.
In addition, Omega-3 has anti-inflammatory properties and accelerates tissue regeneration processes. Therefore, it is especially necessary in increased quantities for various inflammatory diseases, as well as any degenerative changes in the body. We must not forget about the fact that the condition of the skin largely depends on Omega-3. Therefore, maintaining a normal level of these polyunsaturated fatty acids helps to significantly slow down the aging process and improve skin color and smooth out fine wrinkles.
Reception features
The daily dose for an adult is considered to be 2 g of Omega-3, and for children 4-10 years old - 0.9 g. In some cases and only after testing, this dose can be increased, but in any situation it cannot exceed 8 g per day . To provide the adult body with this amount of these polyunsaturated fatty acids, it is necessary to eat fish 4-5 times a week. In practice, this is difficult to implement, since fatty fish, firstly, is not affordable for everyone, and secondly, consuming it in such quantities can lead to excess weight gain with an insufficient level of physical activity.
Therefore, for many, the solution is to take dietary supplements with Omega-3. But before you start using them on a regular basis, you should make sure that there are no contraindications, namely:
- allergies;
- kidney diseases, especially urolithiasis in the acute stage;
- elevated calcium levels;
- pathologies of the thyroid gland;
- tuberculosis.
Omega-3 preparations are poorly accepted by the body in case of chronic constipation and flatulence.
If there are no contraindications and the amount of Omega-3 required to cover all the body’s needs has been accurately established, the chosen remedy should be taken only during or after meals. When consumed on an empty stomach, it can cause problems with the intestines and stomach.
How to take fish oil solution
The liquid drug is approved for therapy from the age of 3 months. The solution rarely causes side effects and is well tolerated by most people. It has one drawback - the smell of fish. For those who cannot tolerate it, it is better to choose capsules.
It is optimal to drink fish oil along with meals or a few minutes before meals. Better - during breakfast. The dose is calculated depending on age. General recommendations:
- children under 1 year: ½ tsp. in a day;
- children 1–2 years old: 1 tsp. solution;
- at 2.5–3 years you can increase the volume to 2 tsp;
- from 3 to 6 years old, take 1 dessert spoon of fish oil;
- Children over 7 years old and adults are allowed to drink 1 tbsp. l. medications per day.
In the presence of serious diseases, the dosage regimen and duration of therapy are selected by the attending physician.