Many people choose to supplement omega-3 to improve cardiovascular, brain or skin health, but after a while they were disappointed because they did not see any significant changes.
According to experts from Indian Express, the problem is not that omega-3 is ineffective, but because the body needs the right time and conditions to absorb and promote its effectiveness.
Ms. Meenu Balaji, senior nutritionist at Pragmatic Nutrition (Chennai, India), said that omega-3 is an essential polyunsaturated fatty acid, but unlike vitamins, their effectiveness is often slower and depends on many factors such as health goals, nutritional status, gut health, stress level, inflammation, supplementation form and dosage.
Normally, omega-3 takes between 6,12 weeks to integrate into the cell's milk and at least 3 months to create a clear anti-inflammatory effect, says Balaji.
The reason is that omega-3 and omega-6 compete for an enzyme to create molecules involved in the inflammatory response.
If the diet is too rich in omega-3, inflammation will prevail, making it difficult for omega-3 to promote its effects. Therefore, maintaining a balance between these two types of fats is key.
Some signs that omega-3 supplements are not effective include: heartburn, reflux, digestive problems; no changes in blood testing; or prolonged pain and fatigue. In addition, an omega-3 deficiency also clearly affects the skin.
Dr. Shareefa Chause, a dermatologist in Mumbai, said that omega-3 helps maintain lipid barrier, keep skin moist and protect it from irritation.
When deficient, the skin can be dry, flaky, itchy, sensitive, and prone to redness. People with persistent acne, eczema, psoriasis or signs of premature aging such as wrinkles and dullness may also be related to this lack of fatty acids.
According to experts, because the body cannot produce omega-3 on its own, it is necessary to supplement through natural foods such as fatty fish, flaxseeds, walnuts, or functional foods.
However, users should not use it arbitrarily but should consult a doctor to choose the right dosage and form.
When energy levels, concentration, cardiovascular health improve, joint pain and skin are less painful, and hair is healthier, it is a sign that omega-3 has begun to take effect, Dr Chause shared.
