What is the difference between fish oil and Omega-3? What's better? TOP 15 preparations with fish oil

Omega-3 (fish oil)

Everyone remembers the burning stories about how Soviet children were forced to drink fish oil. Meanwhile, today, consuming fish oil is still considered a healthy “habit.” Then children were given a “nasty mixture” for rickets, because fish oil is one of the richest sources of vitamin D, necessary for the absorption of calcium. Today, fish oil is taken as a dietary supplement to prevent many health problems, as well as to maintain beauty and energy levels. And the release form is now more pleasant - capsules.

In addition to the precious vitamin D, fish oil contains vitamin A, which is involved in the production of chondrocytes (cartilage cells). It also contains phosphorus, which is necessary for normal growth and development of bones and teeth.

So, what else is fish oil good for? It contains the most valuable Omega-3 fatty acids. The human body does not produce these acids on its own. They come only with food or dietary supplements. But getting enough Omega-3 from your usual diet is quite difficult.

Food sources of Omega 3:

• fish (salmon, mackerel, sardines and herring);
• oysters;
• soy;
• chicken eggs;
• walnuts;
• flax seeds;
• chia seeds;
• spinach.

These polyunsaturated fatty acids (PUFAs) form the basis of the immune system cell membrane, which is necessary for protection against viruses. They are also precursors to eicosanoids and cytokines, hormone-like substances that are responsible for transmitting information between immune cells. They control the functioning of the immune system, instructing leukocytes to urgently “run” to the source of inflammation.

PUFAs increase the activity of macrophages and T cells. They also stimulate the production of prostaglandins, which have an anti-inflammatory effect.

Beneficial properties of Omega-3:

• Strengthening the immune system.
• Regulation of the work of all organs and systems.
• Transmission of impulses in nerve cells.
• Stimulating the production of serotonin.
• Respiratory protection against infections.
• Strengthening the walls of blood vessels, as well as protecting them from excess cholesterol, which is called “bad”, preventing the formation of cholesterol plaques.
• Improving blood clotting.
• Normalization of blood pressure.
• Reducing the concentration of homocysteine, preventing the formation of blood clots and related problems.
• Strengthening the skeletal system, relieving inflammation and relieving joint pain.
• Preventing the destruction of articular cartilage, improving joint mobility.
• Improving the condition of the bronchi in smokers.
• Normalization of the menstrual cycle.
• Prevention of tumor formation in the intestines, genitourinary system and mammary glands.
• Anticarcinogenic effect.

Omega-3 PUFAs also have a beneficial effect on the condition of the skin (protect collagen from destruction, increase strength and elasticity, help clear rashes and relieve inflammation) and their antioxidant effect.

Possible signs of Omega 3 deficiency:

• dry skin;
• brittle nails and hair;
• sleep disorders;
• problems with concentration;
• joint pain;
• fast fatiguability.

Now both adults and children take fish oil. As a dietary supplement, fish oil capsules can be taken by adults and children over 4 years of age.

Fish oil

Suction

Retinol is absorbed from the gastrointestinal tract (mainly the duodenum and jejunum) after emulsification with bile acids. Retinol entering the intestinal microvilli undergoes esterification. The resulting retinyl palmitate binds to specific lipoproteins, penetrates the lymphatic pathways and, as part of chylomicrons, enters the liver, where it is captured by stellate reticuloendotheliocytes, and then by hepatocytes, where the chylomicrons are cleaved, releasing retinyl palmitate, retinol and retinal and the retinoic acid formed from it. Retinol binds to a specific protein, enters the blood, combines with albumin and is transported to various organs.

Absorption of vitamin D occurs in the proximal small intestine, necessarily in the presence of bile. Part of vitamin D is absorbed in the middle sections of the small intestine and a small part in the ileum. After absorption, cholecalciferol is found in chylomicrons in free form and only partially in ester form. In the blood, most of it is bound to gamma globulins and albumins.

Distribution

Retinol is distributed unevenly in the body: the largest amount is in the liver and retina, the smaller amount is in the kidneys, heart, lungs, lactating mammary gland, and adrenal glands. Retinol is deposited in the form of retinol palmitate, its reserves are slowly but constantly renewed. In tissues, retinol is localized mainly in the microsomal fraction, mitochondria, lysosomes, and in the membranes of cells and organelles.

Vitamin D accumulates in large quantities in bones, in smaller quantities in the liver, muscles, blood, and small intestines, and is stored especially long in adipose tissue. Passes into breast milk in small quantities.

Metabolism and excretion

Retinol binds to glucuronic acid: β-glucuronate undergoes hepatic circulation and oxidation to retinal and retinoic acid. Retinoic acid undergoes decarboxylation and binds to glucuronic acid, subsequently excreted in bile and feces. The half-life of retinol is very long and is measured from several weeks to several months. Retinoic acid and other water-soluble metabolites are also excreted in urine and feces.

The main processes of vitamin D biotransformation occur in the skin, liver and kidneys. In the skin, under the influence of ultraviolet irradiation, vitamin D3 is formed from precursors. In the liver, vitamin D is hydroxylated and converted into 25-hydroxycholecalciferol (25-OH-D3). The latter in the kidneys, with the participation of parathyroid hormone, is converted into the most active metabolite of vitamin D - calcitriol, or 1,25-dihydroxycholecalciferol (l,25(OH)2-D3). The half-life of vitamin D from the body is about 19 days. It is excreted through bile excretion, initially into the intestine (15-30% of the administered dose during the day), where it undergoes enterohepatic circulation (reabsorption). The remaining part is excreted in the feces.

Pay attention to the composition

The pharmacy chain offers fish oil supplements for the treatment of arthrosis and bone injuries from domestic and foreign manufacturers. The preparations differ significantly in the quality of their composition: Russian analogues contain very low concentrations of omega fatty acids per serving, and sometimes the exact data is not indicated on the packaging at all. Therefore, to obtain the recommended daily dose, the capsules will have to be literally swallowed by the handful. This “treatment” negatively affects the liver, since domestic dietary supplements contain much more harmful saturated fats and cholesterol.

What you need to know when choosing supplements:

1. The quality of the raw materials matters. Krill oil is the most purified and safest because it does not accumulate toxins and mercury compounds. Good products are made from fish meat, but liver is not the best option as a source of fish oil.
2. Proportions of DHA and EPA. The two unsaturated fatty acids are the most important in omega-3. Normally, the ratio of these substances is 2:1. But in the case of elevated cholesterol levels and the deposition of atherosclerotic plaques on blood vessels, it is better to choose drugs with an increased concentration of EPA.
3. Omega-3 forms for joints. Supplements in which fatty acids are contained in the form of triglycerides are well absorbed, and omega-3 as ethyl ester has less bioavailability. The highest quality products in the body undergo re-esterification (re-formation of triglycerides).

Fish oil capsules - indications for use

In addition to being a good source of nutrients, fish oil has been shown to have great benefits in treating many health conditions.

Arthritis

Studies have proven that the use of fish oil capsules reduces the intensity of joint pain. It also helps those who suffer from osteoarthritis and reduces pain when cartilage is damaged, reducing the need for its replacement.

Fish oil capsules help prevent coronary artery disease

As practice has shown, if you take fish oil capsules daily, you can prevent atherosclerosis. 1.5 grams of fatty acids per day reduces the progression of coronary heart disease.

Fish oil is useful in restoring skin after a wound

Scientists have concluded that fish oil may be more beneficial in wound healing than saline solution. It speeds up healing by 25%.

Fish oil capsules improve cognitive function

The link between vitamin D and cognitive function was established and published in the Journal of Neurology and Neurosurgery. Fish oil capsules, due to their high vitamin D content, will be more beneficial for older men and women than many drugs.

Therapeutic diet for arthritis

When treating rheumatoid arthritis, try to choose foods that will have a beneficial effect on vital organs.

What does the patient's body need?

During the period of drug therapy, you need to support the body with the following substances:

• Vitamin C (stabilizes hormonal levels, antioxidant);
• Bioflavonoids (reduce vascular permeability);
• Niacin (helps strengthen blood vessels).

Healthy food for the heart

People who have rheumatoid arthritis and are at greater risk are predisposed to cardiovascular disease. That is why it is necessary to select nutrition not only to treat arthritis, but also to maintain normal heart function.

Foods that have a beneficial effect on the treatment of arthritis

should also have a good effect on the heart. People who have this joint disease need to carefully monitor their blood cholesterol levels and adhere to a diet. It is best to replace the foods you are used to eating with healthier ones. To improve your well-being you need to:

1. Replace chips and snacks with any type of nuts.
2. Do not use mayonnaise and replace it, for example, with avocado.
3. Limit the use of salt when preparing food and replace it with spices.
4. Replace fatty meats with legumes.

Mediterranean diet

This diet includes plenty of whole fish, uncooked vegetables and fruits, whole grains, and moderate consumption of red meat. This diet helps reduce inflammation and improve physical condition in general.

Fish oil for illness

There are currently no statistics with specific figures on the benefits of fish oil. Studies have shown that the fatty acids contained in fish oil help reduce inflammation and also have a beneficial effect on blood cancer. The effect of consuming fish oil will be noticeable only after 12 weeks with regular use. In order to compensate for the omega-3 deficiency, you need to include fish such as mackerel, herring or salmon in your diet.

Foods that trigger arthritis symptoms

There are foods that negatively affect the health of a person suffering from rheumatoid arthritis. These include:

• Various canned foods;
• Excessive amounts of fatty meat;
• Dairy products with high fat content;
• Sweet;
• Alcohol;
• Potatoes, tomatoes and eggplants;
• Salt;
• Citrus fruit.

All these foods can increase pain, so it is recommended to limit their consumption, and completely avoid sweets and foods containing sugar during treatment and diet.

If it is difficult for you to exclude sweets from your diet, replace your favorite candies and cookies with dark chocolate, which has minimal sugar content. Fast food and sugary carbonated drinks also have a detrimental effect on the body as a whole.

Products recommended for use for arthritis

People diagnosed with rheumatoid arthritis should avoid completely avoiding the foods described above. It is necessary to adhere to proper nutrition, which consists of:

• Cottage cheese (low fat);
• Buckwheat or rice porridge;
• Eggs (quail or chicken);
• Sea fish high in omega-3, vitamin D and polyunsaturated fatty acids (for example, trout, salmon, salmon);
• Poultry (turkey);
• Suov from vegetables (without those included in the list of exceptions);
• Green tea;
• Baked apples;
• Pike perch or other fish with minimal fat content;
• Rosehip decoction;
• Kefir (1%).

The listed products can only be stewed or boiled. Salt must be completely eliminated. However, you can add a little salt to prepared dishes. All these products contain a minimal amount of carbohydrates and fats, and a large amount of protein. We recommend stewing with the addition of a small amount of oil and cooking. Fried foods are prohibited. Also, do not use salt when cooking.

An example of creating a menu for one day for a patient with arthritis

Doctors recommend for such a disease to follow diet No. 10. The number of calories consumed per day should not exceed 1800, and the content of fats and carbohydrates should be minimal. For arthritis, you should adhere to fractional meals, 5-6 meals per day are recommended.

The daily menu includes:

Other recommendations

Before eliminating certain foods from your diet and starting to adhere to a diet, you should consult your doctor. Read the ingredients of the product carefully before purchasing it or preparing any dishes. It is also recommended to keep a food diary, so it will be convenient to control the number of calories consumed per day, as well as the amount of proteins, fats and carbohydrates. Do not quit the diet after a week of treatment; results may only appear after two or more weeks of following the diet.

Eat right, monitor your blood cholesterol levels and visit your doctor regularly, and then recovery will not take long.
Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr

Substances required in the synthesis process

Protein:

Without the presence of the required amount of high-quality protein, it is impossible to start the synthesis of amino acids, and they, in turn, are very important for the construction of connective tissues.

Sources: milk, fermented milk products (cottage cheese, sour cream), also fish products, eggs, etc.

Vitamin C:

Without vitamin C, the strength of bones and joints decreases, and the risk of inflammation of the joint capsules increases. Without this vitamin, complete collagen synthesis is impossible.

Sources: berries, rose hips, lemons, persimmons, cabbage (including sauerkraut), apples, ripe bell peppers.

Sulfur:

Contained in natural collagen and glycosaminoglycans, which are part of human cartilage.

Sources: cereals and legumes, garlic and onions, any cabbage, horseradish, there is a lot of it in fruits in apples and grapes, and it is also found in seafood and eggs.

Gelatin-containing products will not harm cartilage tissue. You can eat various types of jelly with food, but without jellied meat. It contains more cholesterol than goodness.

Instructions for treating joints

For chronic joint diseases (rheumatoid arthritis, arthrosis), fish oil should be taken in courses of 2-3 months with a break of 30 days. Dosage calculations are made taking into account the concentration of omega-3 in the drug: the recommended daily dose for adults is 2.5 g of fatty acids. This amount is contained in 4-6 standard capsules or 2 tablespoons of liquid product. The supplement is taken with meals, the capsules are washed down with plenty of clean water.

During treatment, monitoring of blood counts is necessary: ​​in case of violations of the parameters of the coagulation system, fish oil for joints is replaced with other drugs. If the drug is well tolerated, 4–5 courses of vitamin supplements are prescribed to achieve a lasting clinical effect.

Vitamin D - the vitamin we don't get enough of

Not just fish oil

Officially, vitamin D belongs to the group of fat-soluble vitamins.
It enters our body with food (see Table 1). The food set is so specific that it is unfortunately impossible to provide more than 20–30% of the daily requirement with food alone. With milk protein allergies, lactose intolerance, ovo-vegetarianism and strict vegetarianism, the development of deficiency is almost inevitable.

Table 1. Sources of vitamin D in food1

Main source of vitamin

The human body is designed very wisely, therefore, in addition to all exotic foods, we also have another wonderful source of this vitamin.

Of course it's sunlight! To synthesize vitamin D in physiological quantities, it is necessary to be in the sun with your limbs exposed to sunlight (from 10 a.m. to 3 p.m.) at least twice a week. In tanned skin, vitamin D synthesis is weakened.

By the way, it’s interesting that you won’t be able to achieve an overdose of vitamin D by tanning. If the skin suddenly synthesizes excess amounts of cholecalciferol (vitamin D3), ultraviolet rays will destroy all excess.

Geographical problem

According to Harvard University, in territories located above the 37th parallel (which is the entire territory of our country), the characteristics of solar radiation due to the more acute angle of incidence of solar rays and their dispersion in the atmosphere from November to March are such that the skin practically does not produce vitamin D, regardless of the time a person spends in the sun.

How to take fish oil

The number of capsules taken depends on the amount of Omega-3 in them. On average, the daily norm for an adult is 1-2 capsules 3 times a day (they are eaten with meals). Children over 14 years old – 1 capsule per day. For pregnant women, newborns and children under 14 years of age, the dosage is selected individually - usually the manufacturer indicates it in the instructions. Also, you should consult a good doctor before giving the drug to children. In this case, you will be absolutely sure that there will be no overdose.

What are the benefits of Omega-3 PUFAs? Features of the composition

The three main components that make up omega-3 are alpha-linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid. They are found in fish and plant products. The benefit of omega-3 is its ability to prevent blood clots, as well as prevent the occurrence of factors leading to stroke and heart attack. Its use acts as an effective prevention of atherosclerosis and other pathologies affecting the heart and blood vessels. Omega-3 allows you to normalize metabolic processes and get rid of excess fat in the body.

The use of omega-3 fatty acids as part of complex therapy has been recognized as a safe and effective way to combat attention deficit hyperactivity disorder. Observations have shown that noticeable results are seen 12 weeks after starting to take nutritional supplements. Patients' cognitive abilities improve, and behavioral reactions also change towards healthier indicators ().