More than three-quarters of the world’s population lacks omega-3 intake, and this nutrient gap can increase the risk of: heart diseasecognitive decline, inflammation, and vision problems.
This is according to an analysis published in Nutrition Research Reviews, in which researchers from the University of East Anglia, the University of Southampton and the University of Holland & Barrett analyzed patterns of omega-3 intake across multiple countries and age groups.
The study found that 76% of people around the world do not meet recommended levels of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two omega-3 fatty acids essential for heart health.
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The analysis considered recommendations from global health authorities and assessed how well people were following them.
Most adults should aim to consume at least 250 milligrams. EPA and DHA Researchers say the actual intake is much lower in many regions, but the daily intake is much lower.
To explore the health effects of low omega-3 intake, Fox News Digital spoke with Michelle Ruthenstein, a New York-based preventive cardiology nutritionist at Entirely Nourished.
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Low omega-3 levels can have a noticeable impact on heart health. cognitive function Experts confirmed that inflammation was occurring throughout the body.
Low intake may also increase the risk of heart attack and sudden cardiac death, she added. It is also associated with high triglycerides, irregular heart rhythms, and plaque in the arteries.
Deficiencies in omega-3 levels are also associated with changes in brain function, including accelerated cognitive decline and increased risk of disease. alzheimer’s disease and rates of depression increased.
Low levels can worsen inflammation, Dr. Rosenstein noted. autoimmune disease Because omega-3s play an important structural role in the retina, they can have negative effects on eye health, such as psoriasis.
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Experts said that to improve omega-3 levels, it’s important to understand how much you need and where you can get it.
“The richest dietary sources of EPA and DHA are fatty fishsalmon, mackerel, sardines, herring, trout and anchovies,” Rosenstein told FOX News Digital.
Rosenstein points out that many people would benefit from eating oily fish more often, often three or four times a week. For people who don’t usually eat fish, Supplements can help Boosts EPA and DHA to healthier levels.
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People taking omega-3 supplements should do so based on their test results, medications, omega-3 levels and overall medical history, Rosenstein said. In general, moderate quality-controlled supplements are considered safe for most people.
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There is also some evidence to support prescription strength Omega 3 products.
“While high doses of EPA, such as 4 grams per day of icosapent ethyl, have been shown to reduce major cardiovascular events in certain high-risk populations, the same dose of EPA/DHA combinations has not consistently shown the same effect,” Rosenstein said.
Testing your omega-3 levels can also help determine if your intake is adequate. The Omega-3 Index is a blood test that measures EPA and DHA in red blood cells and is considered one of the most reliable ways to assess the condition.
“Levels of about 8% are associated with reduced cardiovascular risk, and levels below about 4% are considered low,” Rosenstein said.
Understanding your baseline level allows you to make more personal decisions. diet and supplements.
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If you are unsure about your omega-3 status or whether supplementation is appropriate for you, you should consult your health care provider to determine the best approach.
