Omega 3 are very important nutrients for the body; three in particular, are even labeled as essential and semi-essential (in other countries, essential PUFAs are called vitamin F). Respectively:
- Essential alpha-linolenic acid (ALA), because the body is unable to synthesize it on its own;
- Semi-essential eicosapentaenoic acid (EPA) - because the body can produce it in limited quantities from ALA - but biologically more active than the previous one;
- Semi-essential docosahexaenoic acid (DHA) - because the body can produce it in limited quantities from ALA and EPA - but biologically the most active of all.
The conversion of alpha-linolenic acid to eicosapentaenoic and docosahexaenoic occurs thanks to an enzyme, which also intervenes in the metabolic pathway of omega 6 - one of which, we recall, is also essential (linoleic acid or LA) and acts as a precursor for other omega 6 semi-essential or otherwise necessary. Since the diet is normally very rich in omega 6 and low in omega 3, especially in the West, the two metabolic pathways compete to the detriment of the synthesis of EPA and DHA. For this reason, the excess of LA and an unbalanced ratio between omega 3 and omega 6 are considered unfavorable factors for reaching the necessary amount of omega 3.
Alpha-linolenic acid is contained in plants, therefore in vegetables, starchy seed germ and in certain oil seeds. The eicosapentaenoic and docosahexaenoic acids, on the other hand, are mainly contained in fishery products - especially in blue fish and in cold water fish. - in their offal - such as liver and eggs - and in algae.
Due to their fundamental role, both in the embryonic / fetal development phase and in the infantile growth phase, but also metabolic and prevention against various pathologies, omega 3 are today the most valuable and sold food supplements in the world.
However, what many do not know is that these nutrients show an "extreme" delicacy. Extremely sensitive to light, heat, the presence of oxygen and free radicals, omega 3s easily perish due to environmental oxidation and metabolic peroxidation. , becoming not only ineffective, but also potentially harmful to the body.
What is Peroxidation?
Lipid peroxidation is a process caused by free radicals containing molecular oxygen and lacking an electron (peroxyls).
On membranes and in cells in general, unsaturated fatty acids and related esters are then affected by oxygen, creating damage capable of propagating through a chain reaction, as the electron-deprived lipids tend to buffer the loss by acquiring them to the contiguous molecules , up to also involving the proteins of the central nucleus and DNA.
Below we will list the main complications and risks of excessive omega 3 intake as well as peroxidated EPA and DHA.
For further information: Omega 3 supplements of the integration with omega-3 fatty acids in pregnant women - a period in which we know they are very important nutrients for correct fetal development - it emerged that these products are "all things considered" well tolerated.Out of fifty-nine women, "only" thirteen (22%) reported mainly transient side effects, including dizziness, diarrhea, nausea, belching, heartburn and reflux, difficulty swallowing capsules, unpleasant breath / bad taste or feeling tired .
The most common were bad breath / bad taste and heartburn / reflux. So in the very short term, especially when linked to a "single intake," the conspicuous intake of omega 3 from fish and not properly deodorized can trigger minor gastrointestinal symptoms.
The most logical solutions to these drawbacks are to: fragment the daily dose into at least 2 administrations and to choose suitably deodorized food supplements - deprived of the classic smell of fish.
For further information: Omega 3 As Supplements: All Benefits can be considered safe for those allergic to these foods.
Therefore, interested parties are advised to choose food supplements obtained from different sources; those produced by algae are of excellent quality and - even if ethically unsatisfactory - those coming from the processing of krill - this is at the base of the marine food chain and its intensive fishing can create incalculable biological disasters.
Eventually, after a dietary correction by a professional, one could also opt for vegetable products such as oils rich in omega 3 - which however provide above all alpha-linolenic acid.
To learn more: Omega 3 and Omega 6 of the blood thinning it.
An old study from 1987 found that the average intake of 5.7 g of EPA omega-3 / day, in a healthy individual of Inuit ethnicity, could have various effects including the prolongation of bleeding times, i.e. slower coagulation. of blood. ”Many other insights followed that confirmed this reaction.
It is therefore better to avoid supplementing the diet with omega 3 during therapy with anticoagulants and / or non-steroidal anti-inflammatory drugs (NSAIDs), and to consult your doctor in case of greater susceptibility to bleeding.
, in addition to omega 3, it is also very rich in vitamin A and vitamin D - the concentration varies according to the supplement. With an excessive intake, there have been cases of toxicity due to retinol accumulation which, moreover, we know have a teratogenic potential on the fetus - in gestation. of certain human diseases. Animal studies show that oxidized lipids can cause organ damage, inflammation, carcinogenesis, and advanced atherosclerosis. These deleterious effects cannot be ignored, particularly during pregnancy, early childhood and old age or when taking it for long periods of time.
Addition of preservative antioxidants
It is this inconvenience that, in recent years, has led the most experienced companies in the sector to perfect the processing techniques of this extremely delicate raw material. Furthermore, as a protection from oxidative stress, the industry can make use of antioxidants such as vitamin A, vitamin C, zinc, selenium but above all vitamin E, to guarantee a further qualitative margin.
; in the human body specific compounds are produced which, interacting with exogenous ones, block these adverse reactions which are then responsible for aging and cell mutation.Possible vitamin E deficiency
On the other hand, antioxidants are not replaceable with each other and each performs a specific function. Since omega 3 abundantly exploit the protective function of vitamin E, if this is not introduced in proportion to them, the risk of "engaging it all" increases, leaving the remaining metabolic pathways unavailable.
Even a modest, but not compensated in tocopherols, intake of omega 3 can determine an increase in total oxidative stress and the so-called cellular lipid peroxidation.
LDL oxidation and atherosclerosis
Some of the decomposition products of lipid peroxidation, such as aldehydes, are extremely cytotoxic and have been shown to be present within atherosclerotic lesions; they would contribute to the oxidation of low-density lipoproteins (LDL) in the artery wall.
For example, in the early stages of atherosclerosis, the excessive production of superoxide causes the formation of peroxynitrite; this can make LDL more susceptible to oxidation by other agents.
It is perhaps for this reason that, on the omega-3 supplement, what we read in the literature is highly contradictory, especially in the most studied area, that of the effect on cardiovascular diseases.
Oxidation can therefore be one of the main causes of these inconsistencies, simply requiring you to choose good quality supplements. However, this remains a hypothesis yet to be confirmed.
Other adverse effects and carcinogenicity
There are other hypotheses on possible carcinogenic effects of omega 3 peroxidates in the body - many disclosed in 2010 by researcher Brian Peskin - but not all research bodies agree with them.
For information, the most important would be:
- Liver toxicity;
- Impaired immune system
- Increased permeability;
- Tendency to edema;
- Carcinogenesis - the most observed form would be that of the prostate.
These remain, we reiterate, hypotheses that require in-depth studies.
old and wasted would do exactly the opposite.
Peroxidation and its complications should occur only in the case in which already wasted fatty acids are taken, for a production cycle of low quality or poor conservation, or if an imbalance is created between these and the necessary antioxidants - especially tocopherols. Supplements produced and stored correctly, and well formulated, should protect consumers from this inconvenience.
In conclusion, omega 3 supplements are currently considered safe and well tolerated but not without potential problems. Research institutions suggest that post-marketing monitoring and long-term observational studies are still needed to confirm the safety profiles and relative tolerability of omega 3 supplements.
