You’re certainly one of most people who have heard that omega-3 fatty acids are absolutely essential for good health.

And yet it is not always clear what exactly their benefits are, and more importantly, how to take full advantage of them.

To help you see more clearly and understand why Omega 3s are so important for your body, we’ve prepared a little guide for you!

Omega 3 fatty acids, what are they at juste ?

Omega 3 fatty acids are part of the family of essential polyunsaturated fatty acids. They are necessary for human health, but the body is not capable of making them. This means that you have to get them from your diet.

Omega 3 is a group of fatty acids, which are found in different forms:

  • ALA (alpha linolenic acid) ,
  • EPA (eicosapentaenoic acid),
  • DHA (docosahexaenoic acid).

Where can you find these omega fatty acids 3 ?

Omega 3s are found in the diet. The foods richest in omega 3 are of different kinds.

ALA sources

ALA is mainly present in plants. The best sources of ALA are vegetable oils (such as linseed oil, walnut oil or perilla oil) but also nuts as well as chia or flax seeds.

Sources of EPA and DHA

EPA and DHA are present in foods of marine origin, including fatty fish (salmon, tuna, herring, mackerel, cod liver, sardines, anchovies, etc.).

It should be noted that omega 3s of animal origin are better assimilated by the body than omega 3s of vegetable origin. It is nevertheless advisable to vary these two forms of Omega 3!

What is the recommended intake of omega 3?

The recommended daily allowances are as follows:

  • ALA: 2.5 g for a man and 2 g for a woman,
  • EPA: 250 mg
  • DHA: 250 mg

Is the food enough to cover our needs?

Unfortunately, the diet is often insufficient to cover the full recommended intake of omega 3.

In fact, it is estimated that only one third of the French population complies with the weekly Omega 3 recommendations.

What should the ratio of omega 6 / omega 3 be?

It is essential for our body to obtain omega 6 and omega 3 in the right proportions. In order for this omega 6 / omega 3 ratio to be balanced, we must consume a maximum of 5 times more omega 6 than omega 3.

However, it is estimated that the current trend in Western countries such as France is 20 to 1. Such an imbalance can notably promote obesity as well as cardiovascular and inflammatory disorders.

What explains such an imbalance?

Modern diets favour the consumption of omega 6 to the detriment of omega 3. Foods rich in omega 3 are much less represented in our diet than those concentrated in omega 6.

How do we restore the balance?

To restore the balance between omega 6 and omega 3, it is both recommended to increase one’s intake of omega 3 (omega 3 rich foods, food supplements) and to limit one’s consumption of unbalancing foods that are too rich in omega 6 (sunflower oil for example).

The benefits of omega 3 fatty acids

As we announced at the very beginning, omega 3s are essential for the proper development and functioning of the entire body.

The benefits of omega 3 for the body

Research into the benefits of Omega 3 for the body is still ongoing. However, some discoveries have already been made:

  • Omega 3 contributes to normal heart function.
  • Omega 3 promotes good blood circulation in the body.
  • Omega 3 helps reduce inflammation.
  • Omega-3s can help reduce the risk of chronic diseases such as heart disease, cancer and arthritis.

It should be noted that the benefits on cardiovascular health are mainly due to EPA and DHA type omega 3s found in fish oils.

Conversely, a deficiency in omega 3 can have harmful consequences for health. Indeed, a number of studies suggest that omega 3 deficiency could contribute to an increased risk of diabetes and cause skin problems (dry skin, acne…).

The benefits of Omega 3 for the brain

In addition to significant benefits for the body, omega 3 fatty acids are also beneficial for the brain.

  • Omega 3 contributes to the proper development of the brain (during pregnancy and early childhood) as well as its proper functioning.
  • Omega 3 helps maintain normal vision.
  • Omega 3 promotes concentration and memory.

Recent studies also indicate that omega-3s may help combat age-related mental decline and have beneficial effects on depressive disorders and mood.

Spring is coming back soon and so, let’s hope, sunny days! As the body synthesizes vitamin D in contact with the sun’s rays, the body can receive more vitamin D in March than it does during the winter.

Despite this, it is estimated that 80% of the French population is deficient in vitamin D, 20% of whom are deficient.

Why? Because certain factors such as age, pollution, skin pigmentation or lack of sunlight limit the body’s ability to produce vitamin D.

What are the risks of a deficiency? Why is vitamin D important? Some answers below!

The risks of vitamin D deficiency

Vitamin D is essential for the proper functioning of the human body, so a deficiency is problematic. Vitamin D helps maintain optimal bone and muscle health and has a positive effect on inflammation. By attacking bacteria and viruses that damage the immune system, it also fights infections such as the flu and colds.

A vitamin D deficiency can then have serious consequences on bone metabolism and can lead to certain diseases (asthma, Alzheimer’s, depression, eczema) or cancers (colon, pancreas).

3 major benefits of vitamin D

Although vitamin D has a myriad of health benefits, here’s our top 3:

1. It makes the bones stronger

Calcium is very important for healthy bones and for increasing bone mineral density. Research has shown that vitamin D promotes the deposition of calcium in the bones, making them stronger and healthier.

In the case of vitamin D deficiency, the body begins to slow down or stop the deposition of calcium in the bones; the calcium is then released into the bloodstream. Over time, this continuous cycle of deposition and withdrawal weakens the bones and puts the body at high risk of fracture.

2. It protects against cardiovascular disease

Did you know that vitamin D has a protective effect on the heart? Recent data has shown that people with vitamin D deficiency are at increased risk of high blood pressure, heart disease, sudden cardiac death or heart failure.

Although the exact mechanisms remain unclear, it appears that vitamin D helps to lower blood pressure and improve blood compliance and glycemic control.

3. It reduces the risk of type 2 diabetes

Type 2 diabetes can lead to long-term, life-altering conditions including nerve damage, heart disease, eye damage, vision loss and kidney failure.

Recent studies suggest that vitamin D may play an important role in reducing the risk of developing type 2 diabetes, particularly in people at risk of developing the disease. Several observational studies have shown that high levels of vitamin D lead to improvements in beta cell function, insulin sensitivity and whole body inflammation.

One study calculated the risk of developing type 2 diabetes based on baseline vitamin D status and found that patients with the highest baseline levels had a 38% lower risk of developing type 2 diabetes.

Should I take vitamin D supplements?

As discussed in a previous article, vitamin D is obtained primarily through exposure of the skin to sunlight. The problem is that it’s not always easy to get enough vitamin D through this route – especially in winter when the sun barely shines!

itamin C, also known as ascorbic acid, is an essential vitamin for the human body. Water-soluble, i.e. soluble in water, it is naturally present in fruits and vegetables.

Known for its antioxidant and immunostimulant properties, vitamin C is undoubtedly one of the most widely consumed vitamins in the world as a dietary supplement by athletes.

But since the body cannot make it or store it, it is important to consume it regularly to meet its nutritional needs. This is especially true for athletes and bodybuilders, as vitamin C is eliminated through perspiration.

Why take vitamin C? What is the recommended dosage for athletes? In what form should it be supplemented? Let’s take stock.

Sport and weight training: increased vitamin C requirements

Regular physical activity significantly increases the body’s need for vitamin C. This is because the body produces substances that are harmful to the body during sporting exercise, known as free radicals. Because vitamin C is a powerful antioxidant, it helps neutralize damage caused by free radicals. It is therefore important to increase your intake accordingly.

The 4 main benefits of a vitamin C cure for athletes and bodybuilders

It helps reduce fatigue

Vitamin C plays a major role in the synthesis of neurotransmitters in the brain and nervous system. It also contributes to normal energy metabolism and the normal functioning of the immune system! It is therefore the ideal vitamin to fight against temporary fatigue and restore the body’s vitality!

It promotes recovery after intense effort

Thanks to its antioxidant role, vitamin C supports the normal functioning of the immune system and protects muscle cells from damage caused by free radicals. Its action thus helps promote muscle recovery and growth.

It helps prevent muscle breakdown

Vitamin C promotes the absorption of iron, which is needed to help oxygen bind to hemoglobin in the blood. Vitamin C thus has a positive effect on the regulation of oxygen levels in muscle tissue and helps to strengthen the walls of the blood capillaries in the muscles.

It facilitates the healing of wounds and fractures.

Vitamin C is involved in the formation of collagen, a protein essential for the maintenance and regeneration of bone, skin, tendons and muscles. It thus supports the repair of body tissues. This role is particularly beneficial during and after exercise to reduce the risk of injury and facilitate the healing process.

What is the recommended intake to improve sports and muscle performance?

Regular intake of vitamin C is recommended to improve performance and achieve your sporting goals. Many athletes and bodybuilders include vitamin C in their daily routine in addition to other supplements, such as whey and amino acids.

For strenuous physical activity, the suggested dosage is 1000 mg-2000 mg per day. It is advisable to divide the daily dose into 2 or 3 intakes during the day and to consume vitamin C during a meal.

As vitamin C is water-soluble, there is no risk of overdose – excess vitamin C is eliminated in the urine. Excessive intake of vitamin C can, however, lead to side effects (diarrhoea, bloating, cramps). It is therefore necessary to listen to your body and increase your dosage gradually.