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Consuming omega 3 is essential for health, but taking supplements in capsules has contraindications and can bring harm. Understand

Omega 3 is a set of polyunsaturated fatty acids essential for the proper functioning of the human body. It maintains the health of cell membranes, brain functions and the quality of nerve impulse transmission. However, as with everything in life, it is important to keep the right measure. Excessive consumption of omega 3 has contraindications and can cause harm.

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The intake of omega 3 is associated with the prevention and treatment of diseases, so its consumption is encouraged. It is possible to find a range of food supplements based on concentrated fish oil or microalgae available on the market, as well as industrialized products enriched with omega 3 . However, it is already proven that the excess of omega 3 in the body brings health problems. Therefore, supplementation should only be done if there is a medical recommendation.

Omega 3 supplementation

Omega 3 supplementation is recommended as an auxiliary method of treating existing diseases. For example, the Brazilian Society of Cardiology indicates the intake of one gram per day of omega 3 to help treat coronary heart disease.

In addition, the World Health Organization (WHO) points out that omega 3 supplementation is beneficial for pregnant women, since this substance is essential for the development of the individual's brain in the fetal stage.

According to the WHO, the woman who is in the gestational period must consume between 133 mg and three grams of omega 3 daily. Emphasizing that the ideal dosage varies according to the pregnant woman's weight, diet and other factors, and should therefore be particularly specified by the physician or physician accompanying the prenatal period.

The question about the maximum dosage of three grams is due to the anticoagulant properties of omega 3 . According to information from the US National Library of Medicine, a daily dosage greater than three grams of omega 3 would be enough to favor the occurrence of bleeding episodes in some people.

Harms of excess omega 3 in the body

The excess of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body (present in omega 3 ) has been linked to the development and aggravation of diseases. In fact, the adverse effects of excess of this substance on the body are still a very recent issue, as they result, above all, from the practice of supplementation.

Foods naturally rich in EPA and DHA such as fish and seaweed do not contain such high amounts of these substances that their consumption poses a risk. Therefore, for people who are not under medical treatment, and have not had the recommendation of a health professional to supplement omega 3, it is recommended that its consumption be done through foods that are naturally rich in this substance, and not through consumption of food supplements.

According to the World Health Organization, it is recommended to consume two servings of fish per week, which would provide 200 mg to 500 mg of EPA and DHA. Quantity considered sufficient to help prevent disease.

People who do not include fish in their diet should choose to include seaweed, which are also sources of EPA and DHA, and foods rich in ALA (see here which foods are sources of ALA) which, once in the body, is converted to EPA and DHA through the action of enzymes.

Listed below are possible health problems related to excess omega 3 in the body:

Bleeding Episodes

As already mentioned, the excess of omega 3 in the body can lead to the occurrence of bleeding episodes in certain individuals. This is due to the anticoagulant property of omega 3 .

Cholesterol Elevation

Although omega 3 has the potential to increase HDL (good cholesterol) and reduce triglycerides, excess omega 3 in the body is related to increased blood cholesterol, as described in a study by the Brazilian Archives of Cardiology.

Prostate cancer

A recent study pointed out the relationship between very high amounts of omega 3 in the body and the appearance of malignant tumors. The recent study published in Journal of the National Cancer Institute relates the excess of omega 3 in the body to the higher incidence of prostate cancer. However, this relationship is not yet completely clear, and should not be established on the basis of just one study. Thus, the theme should be further explored in future research.

Lipid peroxidation

Lipid peroxidation is the destruction of lipids (poly unsaturated fatty acids) that make up cell membranes by the action of free radicals. This process favors oxidative stress (imbalance between the level of free radicals and antioxidant agents in the body), as the unsaturation of omega 3 fatty acids makes the membrane more fluid and, therefore, more susceptible to the action of free radicals. According to a study published in the Brazilian Archives of Cardiology, excess omega 3 in the body tends to lead to lipid peroxidation of the membranes. The phenomenon of lipid peroxidation is associated with the onset of inflammatory diseases such as atherosclerosis, which, in advanced stages, contributes to the occurrence of infarctions and ischemic stroke.