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Fatty Acids (Omega, MCT, CLA etc.)

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Fatty acids have become widely favored in the field of health and fitness, largely because of their fundamental contribution to supporting numerous bodily processes. Fatty acid supplements commonly include necessary fatty acids like omega-3, omega-6, and omega-9, all of which are essential for overall health. Regular intake of omega-3 fatty acids effectively lowers triglyceride levels, supports blood vessel elasticity, and reduces the risk of cardiovascular diseases. Research published in the Journal of the American Heart Association confirms that omega-3 supplementation can significantly reduce the risk of heart attack and coronary artery disease. Use the highest quality omega-3 dietary supplements - buy now and support your heart.

 

Why are fatty acids a necessary element of your diet?

Imagine that each of the billions of cells in your body is like a small house. Each of these houses has walls – cell membranes – that protect its interior and decide what can get in and what can't. Well, these walls are largely built from fatty acids. If you supply your body with the good ones, the "bricks" are solid, flexible, and durable. The cells communicate efficiently, are well-nourished, and protected. If bad fats dominate your diet, the walls become rigid and leaky, which leads to numerous health problems.

But that's just the beginning. Fatty acids are also essential for:

  • Hormone production: Many key hormones, including those responsible for mood, metabolism, and sexual functions, are formed from fats.
  • Vitamin absorption: Vitamins A, D, E, and K need fat to be properly absorbed and used by the body.
  • Regulation of inflammation: The right fatty acids act as an internal anti-inflammatory system, alleviating joint pain, supporting regeneration, and protecting against chronic diseases.

Omega-3 - what is it and what is its effect?

If we had to choose one, most important type of fatty acid that is most often lacking in our diet, it would undoubtedly be Omega-3. It is a true superhero among fats, with a scientifically proven, versatile action. In this group, three acids are key:

DHA (docosahexaenoic acid) – fuel for the brain

DHA is the main building block of your brain and the retina of your eye. Thanks to it, nerve cells can efficiently transmit signals to each other. Think of it as the highest quality wiring for your internal supercomputer. Regular intake of DHA:

  • Improves memory and concentration: Do you sometimes feel "brain fog"? DHA helps to disperse it, sharpening thinking and making learning easier.
  • Stabilizes mood: It is involved in the production of serotonin, a neurotransmitter responsible for well-being.
  • Protects the brain from aging: Research indicates that high DHA intake can reduce the risk of neurodegenerative diseases.

EPA (eicosapentaenoic acid) – a natural anti-inflammatory agent

EPA is your internal firefighter. Its main role is to produce substances that extinguish inflammation in the body. This is crucial not only for athletes who want to regenerate faster. Chronic inflammation is at the root of many lifestyle diseases. EPA helps:

  • Protect the heart: It lowers blood triglyceride levels, regulates blood pressure, and prevents the formation of blood clots. Numerous meta-analyses, including those published by the American Heart Association, confirm that Omega-3 supplementation significantly reduces the risk of coronary artery disease.
  • Support joint health: It alleviates stiffness and pain in the joints, which is a blessing for active and older people.
  • Improve skin condition: It reduces redness and inflammation associated, for example, with acne or eczema.

ALA (alpha-linolenic acid) – plant-based support

ALA is a plant-based Omega-3 acid that you can find, among other things, in flaxseed or walnuts. Your body can convert it into EPA and DHA, but this process is not very efficient. Therefore, ALA is a great dietary supplement, but to ensure optimal levels of EPA and DHA, it's worth reaching for their direct sources – fatty marine fish or high-quality supplements.

Take care of your heart and mind at the highest level. Discover our offer of Omega-3 supplements!

Omega-6 – properties

Omega-6 acids are also essential for life. They are involved in the immune response and are needed for proper skin function. The problem is not with the Omega-6 acids themselves, but with their ratio to Omega-3s. Our ancestors consumed them in a ratio close to 1:1. The modern diet, rich in vegetable oils (sunflower, corn) and processed foods, has disrupted this ratio to a level of 20:1, or even 30:1!

An excess of Omega-6s with an Omega-3 deficiency promotes inflammation in the body. Therefore, the key is not so much to eliminate Omega-6s as it is to consciously increase your Omega-3 intake to restore a healthy balance.

Omega-9 – flexible support for the body

Omega-9 (mainly oleic acid, present in olive oil) is a fatty acid that your body can produce itself. It is therefore not "essential" in the same way as Omega-3 and 6. Nevertheless, its presence in the diet brings many benefits, including helping to regulate cholesterol levels (lowering bad LDL and raising good HDL) and supporting cardiovascular health.

The action of omega fatty acids

Theory is important, but what you feel every day is what counts. Here's what you can expect by ensuring an adequate intake of fatty acids:

  • A healthy heart and clean blood vessels: You will feel it as better performance, stable blood pressure, and a general sense of vitality.
  • A sharp mind, better memory, and a stable mood: No more afternoon "slump." You will gain clarity of mind, it will be easier for you to focus, and your mood will become more balanced.
  • Smooth skin, strong hair, and nails: You will see it in the mirror. The skin will become more hydrated and radiant, and the hair and nails will stop being brittle.
  • Efficient joints and less pain after training: You will wake up in the morning without morning stiffness. After an intense workout, you will return to full strength faster, ready for new challenges.

How to dose omega-3?

The minimum recommended preventive dose for a healthy adult is 500 mg of combined EPA and DHA acids per day. However, in the case of athletes, people with heart problems, or inflammation, therapeutic doses can reach 2000-4000 mg per day. It's always worth starting with a lower dose and observing the body's reaction.

When to take omega-3 fatty acids?

Fatty acids are best taken with a meal containing other fats. The fat in the meal stimulates the production of enzymes (lipases) that are essential for the proper digestion and absorption of the supplement. Taking them on an empty stomach significantly reduces bioavailability.

What is the difference between Omega-3 from fish and those from plants (e.g., flaxseed)?

Plant sources, such as flaxseed, provide ALA acid. Animal sources, such as fatty fish, provide ready-made, biologically active EPA and DHA acids. The body can convert ALA into EPA and DHA, but this process is not very efficient. Therefore, to ensure optimal benefits, especially for the brain and heart, direct consumption of EPA and DHA is recommended.

Can I get enough fatty acids from diet alone?

It is possible, but difficult for many people. It would require regular consumption (2-3 times a week) of fatty marine fish from clean sources and ensuring the right proportion of vegetable oils. Supplementation is a convenient and reliable way to ensure a constant, optimal dose, especially for physically active people who have an increased need.

Does supplementing with fatty acids have any side effects?

Fatty acids are generally very safe. The most common, mild side effect may be a "fishy burp." This can be prevented by taking the capsules with a meal or by choosing high-quality products. In very high doses, Omega-3s can have a blood-thinning effect, so people taking anticoagulants should consult a doctor about supplementation.

Is 1000 mg of omega-3 a lot?

A dose of 1000 mg of omega-3 per day is considered safe and effective for most adults. In many clinical trials, this amount was used to support heart health, the nervous system, and immunity. The European Food Safety Authority (EFSA) recommends that adults take at least 250 mg of EPA and DHA daily, while doses of 1000 mg are often used in preventive and supportive supplementation. In the case of some cardiac diseases, doctors may recommend as much as 2000–4000 mg per day.

When to take omega-3 – in the morning or in the evening?

Omega-3 acids can be taken in the morning or in the evening, but the most important thing is to take them with a meal containing fats. This increases their absorption and bioavailability.

  • In the morning – a good solution for people who want to support concentration and energy during the day.

  • In the evening – may be beneficial if the main, fattiest meal is in the evening.

The most important thing is regularity, not the time of day.

Can I take omega-3 acids with magnesium?

Yes, omega-3 acids can be safely combined with magnesium. Both substances work synergistically:

  • omega-3s support the circulatory system and have an anti-inflammatory effect,

  • magnesium regulates the work of muscles, nerves, and the heart.

 

See also our vitamins for women and minerals for men!

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