Omega+3

“This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease”
 * Warning: **

// 1. // // What is it? // a. Omega-3 fatty acids are a form of polyunsaturated fat that the body derives from food. Omega-3s (and omega-6s) are known as essential fatty acids (EFAs) because they are important for good health. The body cannot make these fatty acids on its own so omega-3s must be obtained from food. i. [Reference 1]
 * Definition: **

b. Omega-3 fatty acids: A class of essential fatty acids found in fish oils, especially from salmon and other cold-water fish, that acts to lower the levels of cholesterol and LDL (low-density lipoproteins) in the blood. (LDL cholesterol is the "bad" cholesterol.) EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two principal omega-3 fatty acids. The body has a limited ability to manufacture EPA and DHA by converting the essential fatty acid, alpha-linolenic acid (ALA) which is found in flaxseed oil, canola oil or walnuts. Omega-3 fish oil is considered a nutraceutical, a food that provides health benefits. i. [Reference 2 ]

c. Diet supplementation with omega-3 fatty acids is a need for athletes, diets rich in omega-3 fatty acids (EPA and DHA) being able to have benefic effects on mood, behavior and physical performance.[30,31] Moreover, omega-3 intake is associated with a number of positive effects on the health status. Omega-3 fatty acids can protect against cardiovascular diseases [8,32] and cardiac arrhythmias i. __ [Reference 3 ] __

2. // Functions // ? a. Omega-3 fatty acids are important for a number of bodily functions, including muscle activity, blood clotting, digestion, fertility, and cell division and growth. DHA is important for brain development and function. i. [Reference 4 ]

b. omega-3 fatty acids increase the basal metabolism and the oxidation rate for fatty acids, as well as the production of endogenous antioxidant enzymes (catalase, glutathione peroxidase and superoxide dismutase), they increase insulin sensibility, lower the risk for metabolic syndrome and have platelet anti-aggregationactivity. i. [Reference 3] // 3. // // Benefits? // a. omega-3 fatty acids may provide benefits beyond reducing the risk of cardiovascular disease, such as lowering the risk of developing certain cancers, neurological disorders, and complications from metabolic syndrome and diabetes.Improved bone health among older adults; healthy pregnancy outcomes; and good visual acuity and cognitive development among infants have also been observed in some studies. (Refer to Recommendations)

i. [Reference 5 International Food Information Council Foundation]

b. Omega-3 fatty acids have been found to be beneficial for the heart. Positive effects include anti-inflammatory and anti-blood clotting actions, lowering cholesterol and triglyceride levels, and reducing blood pressure. These fatty acids may also reduce the risks and symptoms for other disorders including diabetes, stroke, rheumatoid arthritis, asthma, inflammatory bowel disease, ulcerative colitis, some cancers, and mental decline. i. [Reference 1]

c. During physical exercise, they lower triglyceride levels and increase HDL-cholesterol levels, they lower blood pressure, increase oxygen supply to the myocardium and therefore lower the risk for cardiovascular diseases. i. [Reference 3]

The three principal omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). International Food Information Council Foundation
 * Sources ** :

Fish: Top Source of Omega-3 Fatty Acids · Halibut · Herring · Mackerel · Oysters · Salmon · Sardines · Trout

Dairy and Juices Fortified With Omega-3s · Eggs · Margarine · Milk · Juice · Soy milk · Yogurt

Bread and pasta are some of the foods most commonly enriched with omega-3s. : · Bread · Cereal · Flaxseed · Flour · Pasta · Oatmeal

Vegetables, especially green leafy ones, are rich in ALA, one form of omega-3 fatty acids. · Brussels sprouts · Parsley · Spinach

Oil With ALA Omega-3s · Canola oil · Cod liver oil · Flaxseed oil · Mustard oil · Soybean oil · Walnut oil · Other Omega-3-Enhanced Products · Supplements · Children and adult vitamins

[Reference 6 ]

// May help to improve: //
 * Recommendations ** :

- Athletic Performance and Physical Activity:

The beneficial effects of omega-3 fatty acids diet supplementation in athletes are explained by the improvement of the lipid profile, the reduction of oxidative stress, inflammation and post-exercise pain, as well as the reduction of exercise-induced bronchoconstriction. The anti-inflammatory effect of these fatty acids manifests through an increased production of endogenous antioxidant enzymes, through decreasing the production of prostaglandins metabolites, decreasing the production of leukotriene B4, etc. They are also effective on reducing muscle pain post eccentric exercise and on decreasing the severity of bronchoconstriction induced by exercise, as well as improving pulmonary function variables. [Reference 3]

-Endurance Athletes:

Effect endurance athletes. The major findings of our study are that incremental exercise is more effective in stimulating NO expression and that this effect is more pronounced in athletes after n-3 PUFA supplementation. Three weeks of n-3 PUFA supplementation had a beneficial effect on endothelial function. Endothelial function improvement, might, in turn, have significantly increased individual peak V_ O2 and peak V_ O2/HRmax. [Reference 7 ]

- Heavy eccentric Weight Lifting:

These findings support the hypothesis that higher omega-3 tissue levels may have a protective effect on muscle cells during exercise and may act by reducing the inflammatory response and subsequent Delayed onset muscle soreness. Secondary results showed that subjects with a higher N3 Index had reduced CRP levels at 24 hours, reduced blood lactate levels directly after exercise and reported improved overall quality of life as measured by a more stable mood at 72 hours. [Reference 8]

- Children:

The practical implication of these recommendations is that they could provide robust evidence for healthcare providers to merit a recommendation to include adequate levels of vitamins, minerals, and essential fatty acids in the diets of children and adolescents to help improve their cognitive and behavioral functioning. The long-chain n-3 PUFA, DHA, is essential for normal brain structure, development, and function.52,53 DHA is highly concentrated in gray brain matter, composing around 15–20% of the lipids in the brain.53 n-3 PUFAs are “essential” fatty acids because they cannot be synthesized in the body and therefore must be obtained from the diet. The incorporation of n-3 PUFAs in the brain increases membrane fluidity, which enhances the transmission of neuronal information. [Reference 9]

- Pregnant Women:

The effect of n-3 LCPUFA intake during pregnancy and lactation on maternal and infant outcomes. Maternal n-3 LC-PUFA supplementation may reduce risk for early preterm birth [34 weeks] and seems very promising for primary allergy prevention during childhood. The implications of n-3 LC-PUFA supplementation on fetal development, maternal outcomes and later infant growth is worth being elucidated and is promising in its potential for a positive impact on fetal and maternal outcomes. [Reference 10]

// Omega 3 supplements should be used cautiously in people who are: //

- bleeding disorders or those taking drugs that may increase the risk of bleeding such as anticoagulants (“blood thinners”) or nonsteroidal anti-inflammatory drugs (NSAIDs),

- diabetes or hypoglycemia and in those taking drugs, herbs, or supplements that affect blood sugar

- supplements that lower blood pressure

- levels of cholesterol and may cause vitamin E deficiency.

- are at risk for hormone imbalance or those undergoing hormone replacement therapy

- have abnormal heart rhythms, asthma, and inflammatory bowel disease, as worsened outcomes have been reported with omega-3 use

- with liver disease or those using agents that may be toxic to the liver

- at risk for colon cancer

- if allergic or sensitive to fish, fish oil, or omega-3 fatty acid products derived from fish.

[Reference 11]

//__ RDA: __// While there's no standard recommendation for how many omega-3s we need, suggestions range from 500 to 1,000 milligrams (mg) daily. [Reference 6]
 * Usage: **

RDA is 500 mg omega 3

The average American consumes about 1.6 grams of omega-3 fatty acids daily. About 1.4 grams of this comes from ALA, while 0.1-0.2 grams from EPA and DHA. The World Health Organization recommends a daily EPA and DHA intake of 0.3-0.5 grams and a daily ALA intake of 0.8-1.1 grams. [Reference 12]

//__ Ratio and Dosage response: __// Ratio of omega 3 and omega 6 Fish oil provides the ratio of omega-3 and omega-6 fatty acids in the body is almost equal (1:1). A ratio of roughly 1:1 is associated with healthier blood vessels, a lower lipid count and a reduced risk for plaque buildup. Fish oil can also decrease the risk of diabetes and several forms of cancer, including breast cancer. A proper ratio of omega 3:6 fatty acids will influence which eicosanoids are released in response to stress. United States Diet: 6:1 and 10:1. Also for the military 20:1 and 50:1. [Reference 12]

//__ Toxicity : __// Omega-3 is considered likely safe when taken as a supplement in recommended doses for up to 2-3.5 years, or when included in the diet (1-2 fish meals per week). The U.S. Food and Drug Administration (FDA) has ruled that the use of EPA and DHA, the primary omega-3 fatty acids found in fish, as dietary supplements is safe and lawful, as long as daily intakes do not exceed three grams per person daily from food and supplement sources. Severe side effects happen when dosage exceeds 5000 mg. FDA says it is safe to take up until 5000 mg of Omega 3 supplements. [Reference 13]

//__ Label Recommendations: __// Many doctors often recommend 1000 to 1200 mg of fish oil because that amount of fish oil contains the total amount of omega-3s the doctor wants you to consume. One thousand or 1200 mg of fish oil doesn’t equal 1000 or 1200 mg of omega-3s. A standard 1000 mg fish oil softgel provides around 300 mg of omega-3s (and even less of the important EPA and DHA), and so in order to meet the 500 mg EPA and DHA recommendation, a minimum of two softgels would be necessary. [Reference 14]



Per Bottle: $8.74 150 count capsule contain 1000 mg of omega-3 1 serving= 1 capsule twice a day (2 capsules a day) 1 serving = $.1165 or $.12



Per Bottle: $8.16 100 count capsules 1 capsule/serving = 1200 mg with 360 mg omega-3 1 capsule/serving= $.0816

Omega Smart Ultimate Fish Oils Kids DHA, Pink Lemonade, Chewable Softgels – Per Bottle: $12.74 60 softgels 1 serving= 2 softgels (total 60 mg) 1 serving = $.425 or $.43

Vitafusion Omega 3 EPA/DHA Gummy Vitamins for Adults – Per Bottle: $9.88 120 count bottle of gummies 1 serving = 2 gummies (Contains 50 mg of EPA and DHA combined per serving) 1 serving = $.1646 or $.17

// Deficiency Symptoms // : // Side Effects // :
 * WARNING AND SIDE EFFECTS: **
 * fatigue,
 * poor memory,
 * dry skin,
 * heart problems,
 * mood swings or depression,
 * poor circulation.
 * bad breath, bad taste in the mouth,blurred vision, dizziness, fever,headache,
 * acid reflux, bloating, Indigestion, constipation,diarrhea, stomach pain, nausea, excess fat in the stool
 * changes in energy and physical activity (in infants whose mothers received supplementation), changes in homocysteine levels,
 * fever,headache, memory problems, nervous system toxicity,
 * increased risk of stroke, abnormal heart rhythm, sudden cardiac death, heart attack,
 * abnormally high urination, bloody urine, Increased risk of bleeding in liver disease
 * hospitalization (chest pain, congestive heart failure, or nervous system problems), the need for surgery (coronary revascularization), fainting (in pregnant women at birth),

[Reference 11]

// Too many omega 3: //

A study published in 2013 in "Journal of the National Cancer Institute" found that omega-3s were correlated with a 43 percent increase in overall prostate cancer risk and a 71 percent increase in aggressive prostate cancer risk. Effect could be due in part to an increase in oxidative stress -- damage to the body caused by free radicals, which can increase the risk for cancer -- that could be caused by high levels of omega-3 fatty acids.

[Reference 15]

// WADA and WIAA: // Both do not banned the substance, it is taken at own risk. May cause positive test for a prohibited substance.

// NCAA Nutritional/Dietary Supplements Warning // :

Any product containing a dietary supplement ingredient is taken at your own risk. Check with your athletics department staff prior to using a supplement.


 * Ranking: **

Effectiveness- 4/5 Omega-3 is obtained through the diet in smaller amounts than supplementation, yet at a significant amount may show effects. Omega-3 supplements seem to show effects on athletic performance and physical activity. If an athlete is endurance training or heavy eccentric lifting, this supplement would be effect and help aid in performance. Although, this supplement needs to have more research and studies done in order to prove effectiveness.

Safety- 4/5 The safety of omega-3 is high due to being able to handle high doses. Omega-3 may have adverse side effects in situations where there is overdose or the body may not be able to handle certain amount. Some side effects may be very harmful to the body with high doses for a long period of time.

Cost- 3/5 The cost of the capsules or pills seem to be at a very good price per serving when compared to the liquid an gummy supplements.They may be very costly depending on the brand as well.

Ease of Use- 5/5 Capsules, softgels, pills, gummies, and liquids are very easy to take in the supplement form. Also, most omega-3 is obtained in the diet if it is a nutrient dense diet. Omega-3 may be more costly in food and difficultly prepared, but is very easy to obtain from food and supplements.

Total score: 16/20 Omega-3 in food or a supplement is easily obtained and safe and effective to use. It can be effective for athletes in endurance and heavy strength training athletes, pregnant women, and children.It may be very costly depending on brand and type of supplement. Overall, safe and effective supplements, yet food source.

REFERENCE Page: APA Style

1. Kaneshiro, N. (2011, February). Omega-3 fatty acids. Retrieved January 18, 2017, from []

__2.__ Definition of Omega-3 fatty acids. (n.d.). Retrieved January 18, 2017, from []

3. Gligor, & Gligor, R. (2016). The potential role of omega-3 fatty acids supplements in increasing athletic performance. Timisoara Physical Education and Rehabilitation Journal, 9(16). doi:10.1515/tperj-2016-0004

4. NCCIH. (2016, July 12). Retrieved January 18, 2017, from [|https://nccih.nih.gov/health/omega3/introduction.htm#hed2]

5. Food Insight. (2009, Sept. & oct.). Functional Foods Fact Sheet: Omega-3 Fatty Acids. Retrieved January 18, 2017, from []

6. Your Omega-3 Family Shopping List. (2005, March & april). Retrieved January 18, 2017, from []

7. Żebrowska, A., Mizia-Stec, K., Mizia, M., Gąsior, Z., & Poprzęcki, S. (2014). Omega-3 fatty acids supplementation improves endothelial function and maximal oxygen uptake in endurance-trained athletes. European Journal of Sport Science, 15(4), 305-314. doi:10.1080/17461391.2014.949310

8. Tartibian, B., Maleki, B. H., & Abbasi, A. (2011). Omega-3 Fatty Acids Supplementation Attenuates Inflammatory Markers After Eccentric Exercise in Untrained Men. Clinical Journal of Sport Medicine, 21(2), 131-137. doi:10.1097/jsm.0b013e31820f8c2f

9. Frensham, L. J., Bryan, J., & Parletta, N. (2012). Influences of micronutrient and omega-3 fatty acid supplementation on cognition, learning, and behavior: methodological considerations and implications for children and adolescents in developed societies. Nutrition Reviews, 70(10), 594-610. doi:10.1111/j.1753-4887.2012.00516.x

10. Giuseppe, R. D., Roggi, C., & Cena, H. (2014). N-3 LC-PUFA supplementation: effects on infant and maternal outcomes. European Journal of Nutrition, 53(5), 1147-1154. doi:10.1007/s00394-014-0660-9

11. Omega-3 fatty acids, fish oil, alpha-linolenic acid. (2013, November). Retrieved January 18, 2017, from []

12. Fish Oil - Scientific Review on Usage, Dosage, Side Effects. (n.d.). Retrieved January 18, 2017, from []

13. H., & Nichols, H. (2016, December 14). How Much of Omega-3 Should People Take Per Day? Retrieved January 18, 2017, from []

14. Lyons, M. (2002, May & june). How Much Fish Oil Should You Take? EPA and DHA Omega-3s Are What Counts! Retrieved January 18, 2017, from [|http://www.naturemade.com/resource-center/articles-and-videos/heart-health/how-much-fish-oil-consider-the-benefits-of-omega-3s#tFbzu9qVKJeHpqSM.99]

15. McKnight, C. (2015, June 30). Is Too Much Omega-3 Bad for You? Retrieved January 18, 2017, from []