More and more is being said about the need to use supplements supplementing the omega-3 levels, because the daily diet does not provide them in the right amount. 

The average consumer knows why omega-3 supplementation is important and what benefits it can bring for health. The problem arises at the stage of selecting the form of supplementation. Consumers have the choice of fish oil (fish oil), cold pressed flaxseed oil and fish oil capsules. 

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Tran as a dietary supplement 

Tran is one of the frequently used dietary supplements. Its downside is certainly the unpleasant taste. The fish’s taste of fish oil is hard to bear. Of course, instead of fish oil, saltwater fish can be eaten, which in addition to fish oil provides wholesome protein, vitamin D, vitamin B12 and iodine. The problem is that fish can be contaminated with heavy metals and dioxins. The consumer has no idea what their concentration in fish meat is because such research is selective and we are never sure what we eat. Anyway, it is recommended to eat fish 3 times a week, preferably if they are fish from clean ocean bodies – but this may be too little to cover the need for omega-3 – you have to remember that any thermal processing of fish, i.e. frying to a very large extent causes the decomposition of omega-3 acids. Tran is an isolated form of fish oil. Fish oil in the form of fish oil is usually free of impurities (cleaned) and allows for the supplementation of omega-3 fatty acids. Tran contains fatty acids characteristic for animal products – EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Omega-3 acids – EPA and DHA fulfill a very important role in the proper structure and permeability of cell membranes and structures of nervous tissue, including brain and eyes, for the treatment of rheumatoid arthritis; allergic skin diseases, have anti-inflammatory and anti-aggregating properties – they prevent atherosclerosis. Regular supplementation of fish oil also leads to a decrease in serum triglycerides and normalization of cholesterol level in blood, an increase in good – HDL, as well as a reduction in bad – LDL. Omega-3 acids are also helpful in preventing against degenerative changes of the joints and antineoplastic. The daily requirement of an adult person for omega-3 acids is about 1-3 g. 

Tran contains not only omega-3 

Not only omega-3 fatty acids are found in the course, but also fat-soluble vitamins A, D and E are added primarily to protect the oil against rancidity as antioxidants. While vitamin D, added to the trance, does not raise any controversy, so synthetic forms of vitamin A and E (as an alpha tocopherol) in the form of mono forms of these vitamins already yes. 

Tran and linseed oil 

Linseed oil does not contain EPA and DHA, which must be produced in the body through biochemical changes, with the participation of enzymes and nutrients from the fatty acid present in linseed oil – alpha linolenic acid (ALA). It is true that ALA in the omega-3 group is an essential unsaturated fatty acid, but the biological significance of EPA and DHA is definitely higher. The woman’s body in relation to the role of the mother more effectively converts ALA to EPA and DHA. Men definitely do worse with the conversion. 

Interestingly, the researchers observed a very interesting relationship. The more you consume cold pressed linseed oil, the more likely you are to maintain adequate concentrations of DHA and EPA. Anyway, in studies related to the prevention of cardiovascular disease, tran is better than linseed oil. 

Fish oil in liquid (tran) or capsules? 

Fish oil in contact with oxygen is very rancid. Tran should be stored in a refrigerator in a sealed bottle. Ripened oil will lose its properties and cease to work as it should – oxidized can even harm your health. Fish oil encapsulated is much less susceptible to oxidation, however, prophylactically buying a pack of capsules better to check their freshness before taking – one capsule cut with a knife and sniff its contents. Good oil has a weak fish aftertaste. Capsules are easier to use – do not feel the fish aftertaste and this is the next difference compared with fish oil, moreover, the capsules usually do not contain controversial synthetic mono vitamins A and E (in the case of capsules, it is a more beneficial tocopherol mix). As the best absorbable form of EPA and DHA acids is krill oil – in a chemical form as phospholipids, moreover, krill oil contains a natural compound for krill, and for us a super antioxidant – astaxanthin. Of course, the best form will be krill oil in capsules. The disadvantage is, unfortunately, a high price compared to capsules with ordinary fish oil. 

Freshness is not everything – remember the omega-3 to omega-6 ratio 

We already know that you need to eat fresh fish oil for optimal results. The consumer should pay attention to one more thing in the case of linseed oil – the omega-3 to omega-6 ratio. Highinolefin linseed oil is characterized by the correct ratio of omega 6 and omega 3 acids. Tran, capsules with fish oil and krill oil do not contain omega-6 acids. 

Conversion of EPA and DHA with ALA 

Alpha-linolenic acid contained in linseed oil is converted into EPA and DHA after penetration into the body. This process is not always effective – in many people it has very low effectiveness, if only because of consumption of caffeine, coffee, alcohol and quality malnutrition. Other factors that lower the effectiveness of converting ALA to EPA and DHA are consumption of products containing trans fat, carbohydrates and sugars, persistence of high blood sugar, high levels of stress and fat intake in an inappropriate ratio (eating too much omega-6 compared to omega-6 3). 

In addition, the conversion process of ALA to EPA and DHA requires the consumption of optimal amounts of zinc, calcium and magnesium, vitamin C, biotin, B3 and B6. Too small amount of these components reduces the activity of enzymes. Their activity may also be low due to the excessive amount of copper and vitamin A, the use of certain drugs, pregnancy and feeding for women and age. After the age of 35, the changes do not take place so effectively. 

Other sources of omega-3 fatty acids in the diet 

Additional sources of omega-3 acids in the diet are hemp, linseed, chia seeds and walnuts. In addition, omega-3s can also be found in mung beans and green vegetables, such as broccoli, spinach and kale. They contain omega-3 in the form characteristic of vegetable products – ALA acid. The only plant source of EPA is seaweed. EPA and DHA acids can also be found in seafood. 

Summary 

After analysis, in our opinion the best source of omega-3 fatty acids is krill oil in capsules, secondly fish oil in capsules. They contain omega-3 fatty acids of greater biological importance – DHA and EPA. Fish oil and krill oil encapsulated in capsules are less susceptible to rancidity and there is no (especially for children) unpleasant aftertaste when taken. Linseed oil, unfortunately, contains only alpha-linolenic acid (ALA), which only in the body is converted into EPA and DHA. This process is not always characterized by such efficiency as to cover the demand for these components. Either way, for the best action and health results, we recommend combining both forms. 

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You can read also: Omega-3s promote healthy aging

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