If you consume at least 0.3–1 kg of fatty fish per day, then you will not need to add fish oil to your diet. Pediatrician, endocrinologist, nutritionist Olga Tsimbalova spoke about this.
This is practically unrealistic, so supplements can compensate for the lack of fish oil.
The doctor named the daily requirement of omega-3 in preventive doses :
child up to one year – 300 mg;
1-3 years – 500 mg;
3-6 years – 750 mg,
7-18 years – 1000 mg;
adults – 1000–2000 mg.
— If the goal is to lose weight, then it is better to take omega-3 supplements before meals. This way the feeling of fullness comes faster. If you need to maintain weight, then during or after meals, noted Tsymbalova.
Omega-3 is used in the prevention of cardiovascular diseases, problems with the central and peripheral nervous system and obesity.
Before consuming omega-3, you should consult your doctor to choose the right dosage.
A lack of omega-3 fatty acids in the body can manifest itself in the following symptoms:
1. Dry skin and flaking.
2. Brittle and weak nails.
3. Dryness and irritation of the eyes.
4. Increased fatigue and decreased concentration.
5. Increased sensitivity to inflammatory processes.
6. Increased anxiety and sleep disturbances.
7. Decreased immune function and increased susceptibility to infections.
Food sources of omega-3:
fatty fish, cod liver, oysters and egg yolk, pumpkin seeds, seeds chia, olives and walnuts, cold-pressed raw vegetable oils.
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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.