When Is The Right Time To Take Omega 3 Fish Oil

The human body can make most of the types of fat required for sustenance, apart from the omega family. Omega 3 is a group of polyunsaturated fatty acids which are required by the body and hence it is an essential fatty acid. They are an integral part of cell membranes, responsible for clotting, contraction and relaxation of artery walls, inflammation.

The 3 main types of omega 3 fatty acids are alpha-linoleic acid(ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is an antioxidant which performs its vital functions at cellular level such as energy production. It is majorly found in nuts, seeds, and soybeans.

It has been proven that consuming ALA helps in reducing peripheral neuropathy, diabetes and other health conditions. Whereas EPA is a metabolic precursor to prostaglandins which control vital processes like inflammation, clotting etc...

EPA reduces the symptoms of depression and menopause, slower the progression of arthritis. Animal sources have the highest EPA like fish oil, algae. DHA is essential for growth and development of the brain particularly in infants.

Its deficiencies are inter related with hyperactivity disorder, foetal alcohol syndrome, depression and phenylketonuria. DHA is present in fatty fish (salmon, tuna, mackerel) and mother's milk. DHA is present at low levels in meat and eggs.

METABOLISM OF OMEGA 3:

ALA, DHA, EPA are metabolized and oxidized in the liver which is the site of biosynthesis, thereby synthesizing VLDL that transports fatty acids. α-linoleic acid conversion to EPA, DPA, and DHA has been studied in humans using several different approaches that demonstrate that this conversion is generally poor. In particular, conversion to the end product DHA appears to be especially limited.

Omega 3 has powerful health benefits on brain and health which shouldn’t be ignored by the population –

· Macular degeneration: Omega 3 is linked to reducing risk of eye damage, blindness.

It promotes brain health during pregnancy which in turn decreases the behavioral issues, risk of development delay. Studies suggest that DHA is largely present in the retina of the eye which in turn promoted greater visual acuity [30% reduction was observed post supplementation]

· It improves risk factors which are related to heart health. Studies have shown Omega 3 supplementation has caused major deduction by 15-20% in TG levels. It also raises good cholesterol known as HDL, helps in preventing plaque formation and blood clot.

· It also has a huge role in a series termed as Metabolic Syndrome which is linked with inflammation. With regular intake, it curbs insulin resistance along with cytokine production.

· Aids autoimmune diseases linked to Type 1 Diabetes, rheumatoid arthritis, ulcerative colitis and hence at an early age omega and immunity are very essential. In this case the body immune response attacks its own cells and this is the cause for disorders.

· It improves bone and joint health by boosting calcium into the bones wherever required thereby reducing risk of osteoporosis. Rheumatoid arthritis is an autoimmune disease that causes inflammation in joints. Majority of the symptoms such as morning stiffness, joint pain is elevated through its supplementation.

· It is also linked with good quality sleep. Lower levels of DHA is equal to lower levels of melatonin [sleep hormone] thereby leading to obstructive sleep apnea.

· Omega 3 is responsible for the health of the cell membranes which are a major part of skin health. A healthy cell membrane attires soft, healthy and wrinkle free skin. Reduces premature aging, hydrates skin, reduces risk of acne.

· Dysmenorrhea: A placebo study indicated omega 3 supplementation reduced menstrual pain

· Breast & Prostate cancer: Women and men who consume a low fat diet with proper ratio of omega 3: omega 6 would help in preventing breast and prostate cancer.

· Asthma: Since omega has an anti-inflammatory effect, omega 3 dosage has a great association with asthma control and reduced medication dosage.

· Thyroid health: A study demonstrated that administration of omega-3 fatty acids in the form of purified eicosapentaenoic acid (EPA) prevented hypothyroidism based on laboratory parameters by significantly lowering TSH levels.

· Depression: Several studies suggest supplementing omega 3 in addition to prescribed antidepressants had a greater improvement as compared to those who took antidepressants alone.

DIETARY RECOMMENDATIONS AS PER RDA:

The recommended dietary allowance (RDA) for alpha-linoleic acid is 1.6 grams per day for men and 1.1 grams per day for women. Diets need to be balanced well which can be accomplished by decreasing omega 6 (sunflower, saffola oils) and increasing omega 3 (olive oil, flaxseed oil).

Ratio of 1:1 to 2:1 omega-6/omega-3 fatty acids should be the target ratio for health issues. Excessive omega 6 can lead to inflammation in perspective to cancer, cardiovascular risk and many more. Taking Omega supplements, after any meal is the best time of day to take fish oil tablets

MERCURY IN FISH:

Mercury is a by-product of pollution. If ingested in high amounts, it can lead to neurological disorders. All seafood and fish do contain some amount of mercury. Along with this there are contaminants too which are present like PCBs.

High mercury list includes tuna, mackerel whereas low mercury list includes salmon, crab, shrimp.

OVERDOSE OF OMEGA 3:

Consumption of more than 3 grams of omega 3 can inhibit blood clot formation, bleeding, heartburn, may lower blood pressure along with intake of certain medications and supplements, diarrhea, acid reflux, Vitamin A toxicity.

DIETARY SOURCES OF OMEGA 3:

Vegetarian & Vegan Sources include spirulina, algae, chia seeds, flaxseeds, walnuts, wheat germ and fortified foods.

Non Vegetarian Sources include fish and seafood food items.

Majority of the people cannot meet up the ratio/omega intake alone through food…. And hence supplementation comes into the picture. Many companies have omega where fish oil is the major source. Fast&Up has Vegan Omega, which is High Quality, Pure, and sourced from Marine Algae.

It gives 250mg Algal DHA. The capsules are made with veg Hydroxypropyl methylcellulose and not with gelatin making them suitable for the vegan population. It is 100% vegetarian, Gluten-free, Soy-free, Non-GMO, Fast absorbing, of High quality, Highly Bioavailable, Mercury Free, Burp Free, and does not give a fishy aftertaste. It is gentle on the stomach and is flavorless.

Also for people who are comfortable with fish oil, Fast&Up Promega is an omega-3 supplement containing a high amount of 1250mg omega-3 fish oil with 50% omega-3 fatty acids. Ultra-distilled with highest purity, Fast&Up Promega is free from any metal contamination, burpless and has no fishy aftertaste. Each capsule is packed with the goodness of 375mg EPA and 250mg DHA in a healthy 3:2 ratio. But now the question arises, best time to take omega 3?

WHEN IS THE BEST TIME TO TAKE OMEGA 3?

Many people keep wondering in terms of best time to take fish oil, morning or night to attain health benefits…. So having 1-2 capsules /day would be helpful to support an active lifestyle post any major meals at a gap of 30 minutes. And this is the best time to take fish oil.

WHY FAST&UP PROMEGA:

Fast&Up Promega is an Omega-3 rich fish oil supplement with 625 mg of EPA and DHA in a healthy 3:2 ratio which helps to maintain a healthy heart, healthy joints, healthy brain, healthy eye, and an overall healthy life. They are available in soft gel capsules so that they are easy to swallow. It is banned substance free ultra-distilled with highest purity content, no metal contamination and with no taste.
Fish oil containing omega 3 fatty acids – 1250mg

EPA – 375mg
DHA – 250mg

WHAT'S NEW IN VEGAN OMEGA:

Fast&Up Vegan Omega is High Quality, Pure, and sourced from Marine Algae. It is perfect daily nutrition for anyone who is a fitness enthusiast, who wants to maintain daily well-being and someone who prefers a plant-based diet. The capsules are made with veg Hydroxypropyl methylcellulose and not with gelatin making them suitable for the vegan population. We have used V-FILLTM technology, which ensures leak-proof liquid-filled capsules and also ensures enhanced nutrient absorption.

DHA – 250mg

1] Flaxseed chutney:

Ingredients:

Tamarind, flax seeds, red chilies, unrefined oil, cumin seeds, salt as required, water as required, coriander leaves
Method:

To make this flax seed chutney, take a non-stick pan and add one teaspoon of oil and roast the flax seeds for 2-3 minutes or until they turn golden brown. Once they are roasted, turn off the burner and keep the flax seed aside. Now, add another teaspoon of oil and roast cumin seeds and then similarly roast tamarind separately on medium flame.

Once they are roasted, turn off the burner. Mix flax seeds, tamarind and cumin seeds in a bowl and then put it into the grinder and let it grind until it becomes a fine powder.

Finally add one tablespoon of water into the powder and add salt and chili. Put this mixture to the grinder and let it mix until the consistency is thick as that of chutney. Garnish with oil and coriander leaves.

2] Grilled fish Kebab:

Ingredients:

Powdered garam masala powder, lemon juice, finely chopped coriander leaves, garlic paste, salt, fish.

Method:

Take a glass bowl and add garam masala powder, coriander leaves, salt, garlic paste and lemon juice. Mix these ingredients thoroughly as these will form the margination for the fish. Make sure that the fish cubes are evenly coated, only then you'd enjoy the real flavors of the spices.

Once it is done, keep aside these marinated fish cubes in the fridge for about 60 minutes. Afterwards, skewer the fish cubes neatly (4 to 5 per skewer). Place these skewers on a preheated grill.

Grill them for 10 to 15 minutes, turning them every now and then. Wait for the kebabs to attain a light brown color. Then, remove and transfer to a serving plate. Serve these delicious Fish Kebabs with mint chutney and salad.

3] Tropical Smoothie Bowl:

Ingredients:

Spirulina, banana, almond milk, mango and pineapple pieces

Method:

In a blender, add banana, mango, spirulina, and pineapple with almond milk until smooth but still thick, while stirring occasionally. Add more almond milk if needed. Serve it in a glass and top as desired.

4] Vegan chia seeds pudding:

Ingredients:

Chia seeds, Nut milk, sweetener, fruits, nuts, flavorings, and toppings

Method:

Add 2 tablespoons chia seeds in a glass or jar. If needed you can rinse the seeds with water in a superfine strainer. Add ¾ cup light coconut milk.

You can even use almond milk or cashew milk. For a less thick pudding, add 1 to 1.25 cups light coconut milk.

Sweeten with 2 tablespoons coconut sugar. Sprinkle with 2 pinches of ground cardamom or ground cinnamon. You can even flavor with ⅛ teaspoon vanilla extract.

Mix everything till the coconut sugar is dissolved. Break lumps if any with a spoon.

Cover and place the glasses in the refrigerator for 2 hours or for some more time or overnight. Later, remove the glasses from the fridge. You will see that the pudding has nicely thickened.

Stir again and break lumps if any. The pudding will be thick. Top chia pudding with chopped fruits, nuts and serve.

5] Fish sticks:

Ingredients:

Fish, Green chili [chopped], Tomato puree, Cauliflower [chopped], Bell Peppers, Mushrooms [diced], Onion [chopped], Salt, Oil.

Recipe:

Add the fish, cauliflower, green chili, mushrooms, bell peppers, onion, oil, and salt to a baking dish. Spread the tomato puree mixture in the baking dish. Bake in a hot oven at 200º C for 10 minutes. Serve hot.

6] Dry fruit laddoo:

Ingredients:

Dates [chopped], Almonds [chopped], Raisins [chopped], Dry figs [chopped], Green cardamom seeds [crushed]
Roast the almonds in a pan till they turn brown in color. While the almonds are roasting, chop the dates and figs. Also, peel the cardamom pod and powder the seeds coarsely. In a dry grinder, add the chopped dates, figs, raisins, almonds, and the coarsely powdered cardamom powder.

Grind to a coarse mixture and spread on a tray or plate or take the mixture in a bowl. Make small balls from your hands and the dry fruit ladoos are ready. Serve the dry fruits ladoos immediately or store in an airtight container and refrigerate.

REFERENCE:

https://www.ocljournal.org/articles/ocl/full_html/2010/05/ocl2010175p267/ocl2010175p267.html

Expert:

Dr. Reema Parikh

Clinical Nutrition & Weight Management specialist

I consult worldwide and specialize in not just weight loss/weight gain, but also medical issues like PCOS, Thyroid disorders, Diabetes, Gut/Digestive issues, Fatty Liver, Autoimmune conditions to name a few.

I strongly believe that food is medicine and has the ultimate healing powers. With my customized nutrition coaching & 1:1 counseling, my aim is to help patients reverse their medical conditions and achieve their fitness goal in the most healthy and sustainable manner.