Omega 3, 6 and 9: What is it for and how to take the supplement

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The omega 3, 6 and 9 are used to maintain the structure of cells and the nervous system, lower bad cholesterol, increase good cholesterol, prevent heart disease, improve the immune system and increase health.

In addition to being found in fish and vegetables, supplements can be indicated to improve brain functioning, even in children, as they help in the maturation of the nervous system in case of hyperactivity, for example.

Also known as essential fatty acids, omegas 3, 6 and 9 are good fats, which can be consumed as supplements in capsules to facilitate their use and obtain their benefits, they can also be found in fish such as salmon, sardines and tuna, and in oilseeds such as nueces, linaza, almonds and castañas. Know the sources of omega 3 in the diet.

The omega 3, 6 and 9 supplement has several benefits, indicated for:

  • Improve development and brain functions, such as memory and concentration;

  • Help to lose weight, promotes a feeling of satiety;

  • Combat cardiovascular diseases, such as heart attack, stroke and diabetes;

  • Help to control cholesterol levels, helping to reduce bad cholesterol (LDL) and triglycerides and favoring the increase of good cholesterol (HDL). See what the recommended values ​​are for each type of cholesterol;

  • Improve the mood;

  • Prevent osteoporosis;

  • Keep the skin healthy;

  • Improve immune functions and prevent certain types of cancer.

To obtain the benefits, it is recommended that these fatty acids are balanced in the body, the omega 3 must be in greater quantity in the body than the omega 6, therefore, an excess of omega 6 with respect to the omega 3 can be it results in an increase in the inflammatory effect in the body.

Generally, the recommended dose of omega 3, 6 and 9 supplements is 1 to 3 capsules per day. However, the necessary dose of these fatty acids is variable for each person and the doses in capsules can vary according to the brand, so it is always recommended to consult a doctor or nutritionist for the indication of the ideal dose.

It is important to remember that the omega 3 supplement is the most necessary and must be in the largest canity, since the omega 6 is easily found in the diet and the omega 9 can be produced by the body.

Because a person needs between 500 and 3000 mg of omega 3 per day, being double in relation to omega 6 and 9. In addition to this, the most recommended supplements are those that contain greater amounts of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in its composition.

Some of the main side effects of the consumption of omegas 3, 6 and 9 are more associated with excess consumption of the supplement, and can be headache, abdominal pain, nausea, diarrhea and an increase in inflammatory processes.

See the following video on how to obtain the omega 3 from the diet:

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Consult a Doctor | Translated by User2937

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Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.

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