What is omega-3?

Fatty acids are essentially the "building blocks" that living organisms use to build fats. The average person's body is about 20% fat (this includes not only subcutaneous fat, but also, for example, all the fat in the internal organs).

In addition, fatty acids are a component of the cell membranes of every organism. Fatty acids play an important role in all bodily functions, from normal brain function and memory to breathing and blood circulation.

Dietary fats contain three types of fatty acids:

• saturated;
• monounsaturated;
• polyunsaturated.

Fatty acids are essential components of fats, which in turn make up a significant part of the human body. On average, the human body is about 20% fat. This fat is found not only in subcutaneous tissue but also in internal organs. Fatty acids are integral components of cell membranes and play a crucial role in various bodily functions.

Here are some important aspects and effects of fatty acids:

1. Cell membranes: Fatty acids are essential components of the phospholipids in cell membranes, which maintain the membranes' integrity and fluidity. This enables the transport of nutrients and waste products into and out of cells.
2. Source of energy: Fatty acids are an important source of energy. When needed, they are oxidized in the mitochondria of cells to produce energy required for various physiological processes.
3. Brain function and memory: Omega-3 fatty acids, especially DHA (docosahexaenoic acid), are found in high concentrations in the cell membranes of nerve cells and are important for normal brain function and memory.
4. Anti-inflammatory effects: Some fatty acids, such as omega-3 fatty acids, have anti-inflammatory properties that can help prevent and treat inflammatory diseases.
5. Immune system: Fatty acids are also involved in regulating the immune system. They influence the production of eicosanoids, which are signaling molecules that modulate the immune response.

Overall, fatty acids are essential not only for building fats in the body, but also for a variety of vital functions. Their beneficial effects, especially at high concentrations, include supporting brain function, promoting cardiovascular health, and modulating the immune system.

The direct omega-3 acids are:

• Eicosapentaenoic acid (EPA)
• Docosahexaenoic acid (DHA)
• Alpha-linolenic acid (ALA)

When and how much omega-3 per day?

The optimal amount of omega-3 fatty acids you should take per day can vary depending on individual health goals, age, sex, and health status. However, here are some general recommendations:

1. EPA and DHA: The two most important omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The American Heart Association recommends a daily intake of at least 250-500 milligrams of EPA and DHA for general heart health in healthy adults. People with high triglyceride levels or heart disease may need higher amounts, often up to 1000 milligrams of EPA and DHA per day.
2. Alpha-linolenic acid (ALA): Alpha-linolenic acid is a plant-based omega-3 fatty acid found in foods such as flaxseeds, chia seeds, walnuts, and rapeseed oil. The recommended daily intake is about 1.1-1.6 grams for men and 0.7-1.1 grams for women.
3. Balanced diet: A balanced diet with omega-3-rich foods such as fatty fish (e.g., salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and algae can help meet your daily omega-3 requirements.
4. Supplements: If you cannot get enough omega-3 from your diet, dietary supplements can be a practical way to ensure you get enough EPA and DHA. The dosage of omega-3 supplements varies by product and can range from 250 to 1000 milligrams of EPA and DHA per capsule.

It is important to follow the recommended dosages and not take excessive amounts of omega-3 fatty acids, as this can lead to unwanted side effects. If you have any questions about taking omega-3 supplements or specific health concerns, you should consult a doctor or nutritionist.

Omega-3 for Athletes

Dietary supplements containing omega-3 and omega-6 fatty acids are recommended for athletes to strengthen the immune system, which can be weakened by intensive training. Omega-3 also helps lower cortisol levels, a stress hormone.

This can increase the duration of a workout and, consequently, its effectiveness. In addition, as we already know, omega-3 strengthens cell membranes, i.e., it protects them from damage, which has a positive effect on the recovery process between training sessions.

How to Take Omega Properly – Instructions and Side Effects

The special consideration when consuming omega-3 and omega-6 fatty acids is their combination and proportion. The optimal ratio of omega-3 to omega-6 fatty acids in the human diet is 1:4, but in the modern world it is sometimes shifted several times in favor of omega-6.

In the right ratio with Omega 6, Omega 3 penetrates tissues effectively, strengthens cell membranes, and reduces inflammation, while Omega 6 combats excess cholesterol, cleans blood vessels, and prevents you from gaining weight. The optimal daily amount of Omega 3 for the body is 1 gram per day.

Exceeding this limit by several dozen times can cause side effects, as if you had "overindulged" in fat - nausea, diarrhea, and other gastrointestinal "signals." It is also recommended to consult a doctor before taking it, especially if you are prone to seafood allergies.

MST® Nutrition, a sports nutrition manufacturer based in Berlin, offers a wide range of different types of Omega 3:

• Omega 3 Selected 110 and 300 capsules (high-dose)
• Omega D3 K2, 60 capsules (more than 200 mg of DHA per capsule)
• Omega 3 Nordic Fish Oil, 90 and 300 capsules
• Omega 3 Triglycerides 50/25, 90 and 200 capsules (high-dose)

MST® also conducts double laboratory testing of Omega 3 for heavy metal content and microbiology. This is very important to ensure that the food product always meets the declared standards and the high quality of Omega 3.

When you buy Omega 3 from the German company MST Nutrition, you can always be sure you’re getting a high-quality product at a reasonable price!

When should I take omega-3?

The best time to take omega-3 depends on your personal habits, meals, and daily routine. In general, however, there is no specific time that works for everyone, and omega-3 fatty acids can be taken at any time of day.

Some people prefer to take omega-3 supplements with a meal to reduce possible digestive discomfort and improve absorption. Since omega-3 fatty acids are fat-soluble, the body may absorb them better when they are taken with other dietary fats. Taking omega-3 capsules with a high-fat meal may therefore be beneficial.

Others prefer to take omega-3 supplements right before going to bed, as some studies have shown that omega-3 fatty acids may have a calming effect and could help improve sleep.

Ultimately, it is important to find a routine that works best for you. You can take omega-3 supplements at a time that is most convenient for your daily schedule and fits best with your meals.

It is also advisable to discuss taking omega-3 supplements with a doctor or nutritionist to determine the optimal dosage and timing based on your individual needs and health goals.

Who should not take omega-3?

Although omega-3 fatty acids are safe for most people and can offer many health benefits, there are certain groups of people who may not want to take omega-3 supplements or should consult their doctor before taking them. Here are some situations where caution is advised or people should avoid omega-3 supplements:

1. Allergies: People with known allergies to fish or other ingredients in omega-3 supplements should avoid them.
2. Blood thinners and anticoagulants: Omega-3 fatty acids can have a blood-thinning effect, so people already taking blood-thinning medications such as warfarin should discuss taking omega-3 supplements with their doctor to avoid possible interactions.
3. Cholesterol-lowering medications: People taking statins or other cholesterol-lowering medications should discuss taking omega-3 supplements with their doctor, as this combination may affect the medications' effectiveness.
4. Diabetes: People with diabetes should discuss taking omega-3 supplements with their doctor, as they may affect blood sugar levels.
5. Pregnancy and breastfeeding: Pregnant or breastfeeding women should discuss taking omega-3 supplements with their doctor, as this may affect the development of the fetus or breastfed baby.
6. Liver disease: People with liver disease should discuss taking omega-3 supplements with their doctor, as high doses may affect liver function.

You can take dietary supplements with omega-3 and fatty acids

Simply order on the website www.mst-nutrition.de, and we will deliver with the help of "DHL" throughout Europe and the world, including cities such as Berlin, Hamburg, Cologne, Düsseldorf, Munich, and other cities in Germany. You can also order Omega-3 capsules from our partners in Austria, England, Italy, and other European countries. Look for them on the shelves of sports nutrition stores! Buy Omega-3 online in Germany, Austria, and Switzerland.