Omega 3, 6 and 9 serve to maintain the structure of cells and the nervous system, lower bad cholesterol, raise good cholesterol, prevent heart disease, increase well-being, improve immunity.
Although easily found in fish and vegetables, supplementation can be indicated to improve brain function and even in children, to aid in the maturation of the nervous system in cases of hyperactivity, for example.
Also known as essential fatty acids, omega 3, 6 and 9 are good fats that can be consumed in the form of supplements in capsules to facilitate their use and obtain its benefits, although they are also found in food with marine fish such as salmon, sardines and tuna, and in oilseeds like walnuts, flaxseed, almonds and nuts. Check out the sources of omega 3 in food.
What is it for
The supplement of omega 3, 6 and 9 has several benefits, being indicated for:
- Improve brain development and functions, such as memory and concentration;
- Help to lose weight, to improve satiety and cause more disposition;
- Combat cardiovascular diseases, such as heart attack and stroke, and diabetes;
- Control cholesterol by lowering bad cholesterol and triglycerides and raising good cholesterol. Know what the recommended values should be for each type of cholesterol;
- Improve mood;
- Preventing osteoporosis;
- Keep skin healthy;
- Improve the functions of immunity and prevent some types of cancer.
In order to obtain the benefits, it is recommended that these fatty acids be balanced in the body, being consumed, so that the omega 3 is in greater quantity, since the excess of omega 6 in relation to the omega 3 can cause harm, as the increase of the inflammatory effect in the body.
How to take
Generally, the recommended dose of omega 3, 6 and 9 supplement is 1 to 3 capsules per day. However, the required dose of these fatty acids is variable for each person and, in addition, the doses in the capsules can vary according to the brand, so it is recommended to consult with the doctor or nutritionist for indication of the ideal dose for each person.
It is also important to remember that omega 3 is usually the most necessary for supplementation and should be in greater quantity because omega 6 is easily found in food and omega 9 can be produced by the body.
Thus, a person needs, on average, 500 to 3000mg of omega 3 per day, and their amount is usually on average twice as much as mega 6 and 9. In addition, the most indicated supplements are those that contain higher amounts of eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA) in their composition.
Possible side effects
Some of the major side effects of consumption of omega 3, 6 and 9 are more associated with excessive consumption of the supplement, and can be headache, abdominal pain, nausea, diarrhea and increased inflammatory processes, especially when there is excessive consumption of the supplement.
