Omega 3, 6 and 9 are used to maintain cell and nervous system structure, lower bad cholesterol, increase good cholesterol, prevent heart disease and increase well-being, improve immunity.
Although easily found in fish and vegetables, supplementation may be indicated to improve brain function and even in children, to help mature the nervous system in case of hyperactivity, for example.
- Also known as essential fatty acids.
- Omega 3.
- 6 and 9 are good fats that can be consumed as a capsule supplement for ease of use and benefits.
- Although they are also found in foods with sea fish such as salmon.
- Sardine and tuna.
- And oilseeds such as nuts.
- Flaxseeds.
- Almonds and chestnuts.
- Discover the sources of omega 3 in your diet.
The supplement of omega 3, 6 and 9 has several advantages, being indicated for:
To obtain the benefits, it is recommended that these fatty acids be balanced in the body, being consumed, so that omega 3s are in greater quantity, as excess omega 6 versus omega 3 can be harmful, such as increasing the inflammatory effect on the body.
Generally, the recommended supplement dose of omega 3, 6 and 9 is 1 to 3 capsules per day, however, the required dose of these fatty acids varies for each person and, in addition, the dosages in the capsules may vary by brand., so it is recommended to consult your doctor or nutritionist to indicate the ideal dose for everyone.
It is also important to remember that omega 3s are often the most necessary for supplementation and should be in greater quantities, as omega 6s are easily found in food and the body can produce omega 9.
For example, a person needs an average of 500 to 3000 mg of omega 3 a day, which is generally, on average, twice as much as mega 6 and 9, plus the most indicated supplements are those that contain higher amounts of eicosapentaenoic acid.(EPA) and docosahexaenoic acid (DHA) in its composition.
Some of the main side effects of consuming omega 3, 6 and 9 are most associated with excessive consumption of the supplement and may be headache, abdominal pain, nausea, diarrhea and increased inflammatory processes, especially when consumed in excess.
Watch the video below and also find out how to get omega 3 from food: