ÔMEGA 3

Por BRUNO MOTTA

ÔMEGA 3

Certamente, o ômega 3 é um dos suplementos mais recomendados tanto por médicos, como por nutricionistas.

Isso acontece, principalmente, pelos inúmeros benefícios que esse tipo de gordura traz para o nosso organismo, e pela grande dificuldade de atingirmos níveis ideais deste nutriente somente através da nossa alimentação.

Sempre que eu prescrevo esse suplemento para algum paciente, surgem algumas dúvidas que já são de praxe: “Bruno, como eu escolho um bom ômega 3?” “Qual a melhor marca?” “O que eu preciso cuidar?”

Sabendo que essa dúvida não se limita apenas aos meus pacientes, entendendo a enorme importância dessas informações e o papel que possuo enquanto profissional de saúde, de levar o conhecimento ao maior número de pessoas possível, resolvi escrever esse artigo para ajudar e explicar quais são os cuidados que você precisa ter para conseguir escolher um bom suplemento de ômega 3. 

Vamos lá…

o que é ômega 3?

Ômega 3 é um termo usado para se referir a dois tipos de ácidos graxos (gorduras) que estão presentes no óleo de peixe: ácido eicosapentaenóico (EPA) e ácido docosahexaenóico (DHA).

Essas gorduras ômega-3 são geralmente encontradas em peixes, produtos animais e fitoplânctons.

Os ácidos graxos EPA e DHA estão envolvidos na regulação de inúmeros processos biológicos, como a resposta inflamatória, vias de sinalização metabólica e funções cerebrais cerebral.

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Esses ácidos graxos (EPA e DHA) podem ser sintetizados no organismo a partir do ácido alfa-linolênico (ALA), que é um tipo de ômega 3 de origem vegetal, só que essa conversão não é muito eficiente para a grande maioria das pessoas.

QUAIS SÃO OS BENEFÍCIOS DO ÔMEGA 3?

As centenas de estudos relacionados ao ômega 3 até o momento, mostram que esse tipo de gordura é capaz de reduzir significativamente os níveis de triglicerídeos, e que também contribui diretamente na diminuição da pressão arterial em indivíduos hipertensos. 

Além disso, o ômega 3 também parece melhorar consideravelmente o humor de pessoas com depressão grave.

O EPA, em particular, parece ser o ácido graxo ômega-3 mais eficaz para essa finalidade, o que sugere que os efeitos benéficos gerados são devidos à redução da neuroinflamação.

Os efeitos antiinflamatórios do ômega 3, também parecem se estender para a redução de sintomas gerados por doenças autoimunes que possuem uma característica de aumentar a inflamação no organismo, como o lúpus eritematoso sistêmico. 

COMO ESCOLHER UM BOM SUPLEMENTO?

O primeiro ponto importante que precisamos esclarecer, é que um suplemento de ômega 3, na verdade, não contém 100% de ômega 3 na sua composição.

Isso acontece, porque a base do suplemento de ômega 3, ou seja, a matéria-prima do produto é o óleo de peixe. 

E no óleo de peixe, existem diferentes tipos de gorduras além da gordura do ômega 3, que é apenas um dos tipos de gordura presentes na composição.

Exatamente por esse motivo, que eu vou te passar algumas dicas super importantes para que você consiga saber quais são as melhores marcas de ômega 3 existentes atualmente através da sua própria avaliação.

Tão importante como saber qual o melhor suplemento de ômega 3, é entender como evitar de consumir/comprar um suplemento de qualidade duvidosa, que além de fazer você gastar dinheiro sem trazer os benefícios esperados, pode acabar prejudicando a tua saúde ao invés de melhorá-la.

Mas eu tenho certeza que a partir de hoje, com todas essas dicas que eu vou te passar, vai ficar super fácil de você analisar e fazer uma comparação da qualidade dos suplementos de ômega 3 que são comercializados atualmente.

Eu te garanto que, com uma simples passada de olhos pelo rótulo, você vai ter o entendimento necessário pra conseguir avaliar todas essas informações.

“Uma alimentação rica em consumo de peixes não é suficiente para o nosso organismo. Para atingir níveis ótimos de ômega 3 é fundamental suplementar, independente do seu objetivo..”

oleo de peixe

DICA 1: diferença DE óleo de peixe e ômega 3

“Óleo de peixe” é a parte total de uma solução em que os ácidos graxos ômega-3, (EPA e DHA) são predominantes. 

O peixe, é de longe a fonte mais comum de óleo de peixe, daí o nome, mas uma mistura dominante de EPA e DHA fabricada artificialmente a partir de qualquer fonte também pode ser considerada “óleo de peixe.”

O óleo de peixe padrão,  pode conter pequenas quantidades de outros ácidos graxos ômega-3, geralmente DPA e ácidos graxos que não pertencem à categoria ômega-3.

O ácido alfa-linolênico  (ALA), que pertence a família do ômega 3, é encontrado mais abundantemente em nozes e sementes como a linhaça, por exemplo. 

O ALA, é um ácido graxo ômega-3 que pode ser convertido em EPA e DHA no nosso organismo, mas não é um ácido graxo que está presente na composição natural do óleo de peixe. 

Conforme eu mencionei no início desse artigo, suplementos de ômega 3 não são 100%  constituídos de ômega 3, porque o ômega 3 é apenas um dos tipos de gordura que está presente no óleo de peixe.

Dessa forma, para que um suplemento que possui o óleo de peixe como matéria prima seja considerado um suplemento de ômega 3, ele precisa ter (no mínimo), 100 mg de ômega 3 dentro do produto.

Porém, mesmo que o produto possua essa quantidade, isso não significa que ele é um bom suplemento de ômega 3, muito pelo contrário.

Esse valor de 100mg, é o valor mínimo estabelecido pela Anvisa, só que isso não garante a eficácia do produto, muito menos a qualidade dos ingredientes presentes no suplemento.

Principalmente, porque quanto menor for a concentração de ômega 3 do suplemento, maiores serão as quantidades de gorduras saturadas e de colesterol presentes no produto.

Sabendo disso, marcas ou empresas que prezam pela qualidade, fazem questão de mostrar a informação sobre a quantidade específica de ômega 3 contida em cada dose do seu suplemento.

A minha sugestão, é que você evite marcas que escrevem apenas “ômega 3” na embalagem, e dê preferência para produtos que informam no rótulo a quantidade exata dos principais tipos de ômega 3, que é o EPA (Ácido Eicosa-pentaenoico) e o DHA (Docosa-hexaenoico).

DICA 2: Concentração de Ômega 3 (EPA + DHA):

Para você conseguir diferenciar a quantidade de ômega 3 das outras gorduras que estão presentes no suplemento, é só identificar os valores de EPA + DHA contidos no suplemento.

Essa informação fica no rótulo, mais especificamente, na tabela nutricional que fica na parte de trás da embalagem do produto.

Para facilitar, siga os 3 passos a seguir:

Passo 1: Some a concentração de EPA + DHA para encontrar a concentração total de ômega 3 por dose/porção do produto. Ideal acima de 60% de concentração (EPA + DHA)

Passo 2: Calcule quantas cápsulas são necessárias (do produto em análise) para que você obtenha a dose informada na porção que é definida pelo fabricante.

Passo 3: Divida o valor de EPA e DHA pelo número total de cápsulas por dose/porção do produto avaliado.

Por exemplo: digamos que a marca que você está avaliando recomenda o consumo de 2 cápsulas por dose/porção (descrito na tabela nutricional) e cada cápsula possui 1000mg (1g) de óleo de peixe (que não é ômega 3), a dose contém no total 2000mg (2g) de óleo de peixe. 

Dentro dessa quantidade de 2000mg (2g) de óleo de peixe, para ser considerado um bom suplemento, é necessário ter pelo menos 60% de ômega 3 (EPA + DHA) por dose do produto.

Isso significa, que quando você dividir a dose de 1200 mg de ômega 3 por 2 (que é o número de cápsulas por dose), você precisa encontrar o valor de 600 mg de ômega 3 em cada cápsula.

Parece complicado, mas não é. Vou simplificar:

Analisando a tabela nutricional de uma determinada marca de ômega 3 e somando as quantidades de EPA+DHA de acordo com a dose estipulada pela marca, encontramos o valor de 1200 mg (quantidade total de ômega 3, somando EPA + DHA por dose).

Esse valor, deve ser dividido pelo número de cápsulas descrito na tabela nutricional da própria marca que você está analisando.

No caso deste exemplo que eu estou dando, seriam 2 cápsulas por porção/dose.

ATENÇÃO: A quantidade de cápsulas por dose e a própria porção estipulada na tabela nutricional, muda de acordo com cada marca.

Exatamente por isso, que você precisa ler o rótulo atentamente.

Somando os valores de DHA e EPA desta marca, totalizou o valor de 1200mg, pois cada dose equivale a duas cápsulas.

Dividindo esse valor por 2, temos 600mg de ômega 3 (EPA + DHA) em cada cápsula.

Logo, 600mg de ômega 3 corresponde a 60% da quantidade de ácidos graxos (gorduras) presentes no suplemento, então essa marca analisada esta dentro das conformidades com relação a concentrações mínimas de ômega 3.

Os outros 40% restantes da cápsula, são de outros tipos de gorduras.

Esses valores entre as marcas podem variar bastante.

Se você pesquisar, vai encontrar marcas com menos da metade do ideal (30% de ômega 3 por cápsula), por isso é muito importante ler o rótulo e fazer essas análises corretamente antes de comprar um determinado produto.

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DICA 3: Número de cápsulas por porção

Um outro fator importante que deve ser considerado na hora de escolher uma marca de ômega 3 é o número de cápsulas que você vai precisar ingerir para atingir a dose recomendada pelo seu nutricionista.

Por exemplo, digamos que eu prescrevi para você a suplementação de 2g de ômega 3 por dia (somados EPA + DHA).

Neste caso, você precisa fazer as contas de quantas cápsulas tomar de acordo com a concentração de cada produto que você for analisar.

Se considerarmos um suplemento que possui 600mg de ômega 3 (valores de EPA + DHA somados) por cápsula, você precisará tomar de 3 a 4 cápsulas para atingir o valor recomendado/prescrito.

Sendo assim, quanto mais concentrado for o produto, menos cápsulas você vai precisar tomar.

Isso faz diferença tanto na questão de facilitar o consumo, como principalmente, com relação ao custo-benefício do produto, tendo em vista que muitas vezes, um suplemento que aparentemente é mais barato, pode ser bem menos concentrado.

Com isso, você vai precisar consumir um número maior de cápsulas quando comparado com um produto que possui uma maior concentração, e dependendo da diferença de valor, o produto que aparentemente era mais caro, mas mais concentrado, acaba se tornando mais barato pela questão do número de cápsulas a ser consumido.

DICA 4: Ômega 3 livre de metais pesados

Esse certamente é um fator extremamente importante que deve ser considerado na hora de fazer a escolha de uma marca de ômega 3, tendo em vista que metais pesados, principalmente o mercúrio, são altamente tóxicos para o nosso organismo.

Infelizmente, esses metais estão cada vez mais presentes nos rios e mares e lagos no mundo inteiro.

Esses metais acabam intoxicando os peixes e, consequentemente, o óleo que eles produzem.

Boas marcas de ômega 3 contam com laudos técnicos e certificados de qualidade das matérias-primas que são utilizadas na fabricação dos seus produtos. 

Esse documento certifica a veracidade da concentração do nutriente e comprova que o suplemento é livre de contaminação por esses metais pesados/tóxicos.

Caso o laudo não esteja presente no site da marca, é possível que você solicite ao lojista ou ao fabricante, mas convenhamos que – como essa é uma informação super importante – as empresas que possuem esses certificados, fazem questão de estampar isso nas suas embalagens.

Normalmente, vai estar escrito “livre de metais pesados”, “livre de mercúrio”, “isento de metais tóxicos” ou algo parecido.

E além da certificação da matéria-prima utilizada no suplemento, existem alguns selos de qualidade internacional que comprovam a procedência do ômega 3 em questão.

Por exemplo: os selos/certificados IFOS e PRONOVA PURE atestam a segurança e a qualidade dos suplementos à base de óleo de peixe.

A presença desses dois certificados garante que o produto em questão é de boa procedência e de uma melhor qualidade.

Portanto, uma boa marca de suplemento de ômega 3 deve apresentar esses certificados no rótulo das suas embalagens, principalmente o IFOS.

O IFOS (International Fish Oil Standards Program) é referência mundial no controle de qualidade de suplementos de ômega 3, e o PRONOVA PURE é um certificado emitido para os ômega 3 que são extraídos dos tecidos de peixes de águas profundas, geladas e não poluídas na Noruega, garantindo com isso uma melhor qualidade nutricional e uma maior pureza do produto.

Se o ômega 3 analisado não possuir o selo da PRONOVA PURE não significa que ele é ruim, mas se tiver, melhor.

Já o IFOS, é praticamente um selo obrigatório em suplementos de ômega 3 de boa qualidade.

DICA 5: Ômega 3 DE MAIOR ABSORÇÃO

Existem diferentes formas bioquímicas do ômega 3.

A mais comumente encontrada  é a forma etil éster (EE). Essa forma permite concentrar uma maior quantidade de ômega 3 no óleo de peixe, mas isso não significa que o nosso corpo consegue aproveitar toda essa quantidade que é oferecida.

Com os avanços da ciência e da tecnologia, foi desenvolvido o ômega 3 do tipo triglicerídeos reesterificado, também conhecida como a forma TG. 

Quando o ômega-3 está na forma de triglicerídeos (TG) fica mais fácil pro nosso organismo reconhecer e absorver esse tipo de gordura, proporcionando também um maior conforto gástrico e um menor refluxo, evitando aquela sensação de “gosto de peixe na boca”.

Portanto, se ao analisar o rótulo do suplemento você verificar que o tipo de ômega 3 presente é o TG, certamente, a absorção do suplemento será significativamente maior, em torno de 30%.

DICA 6: Ômega 3 + Vitamina E

Gorduras polinsaturadas como o ômega 3, possuem uma estrutura química mais sensível, principalmente aos efeitos do calor.

Isso faz com que elas se quebrem facilmente por conta da ação dos radicais livres, e é chamado de: oxidação lipídica.

Essa oxidação lipídica da estrutura molecular, resulta em uma menor concentração de ômega 3 na cápsula do suplemento com o passar do tempo. 

Quando a Vitamina E é adicionada no suplemento de ômega 3, ela acaba combatendo boa parte dessa oxidação e mantém a qualidade do suplemento por um período mais prolongado. 

Sendo assim, suplementos que possuem a adição de Vitamina E na composição tornam-se melhores pela questão de possuírem uma menor probabilidade de oxidação da estrutura do ômega 3.

DICA 7: EMBALAGEM DO PRODUTO

Um detalhe super importante, que na grande maioria das vezes passa despercebido, é o tipo de embalagem do produto.

Você sabia que embalagens transparentes podem prejudicar a qualidade dos suplementos?

Já parou pra pensar no motivo das embalagens de óleos como o azeite de oliva serem exclusivamente escuras?

O que acontece, é que gorduras polinsaturadas como o ômega 3 e monoinsaturadas como o azeite de oliva possuem uma estrutura química mais sensível, que é danificada quando entra em contato com a luz, resultando em uma maior oxidação e uma alteração considerável na composição nutricional do produto.

Por isso que na hora da escolha de um suplemento de ômega 3, é importante considerar uma marca que possua uma embalagem mais escura ou opaca, para  garantir a integridade do produto é a qualidade nutricional do suplemento.

DICA 8: PROPORÇÃO ENTRE EPA E DHA

Existem algumas proporções pré-estabelecidas entre EPA e DHA para a comercialização dos suplementos de ômega 3.

As mais utilizadas são as proporções de 18/12, 33/22 e 36/24.

Esses valores você deve enxergar como EPA/DHA, a razão entre um e o outro tipo de gordura.

Sendo assim, 18/12, 33/22 e 36/24 significa EPA/DHA em proporção.

A proporção de 18/12, quer dizer que, em 1 cápsula de 1000 mg de óleo de peixe é preciso ter 180 mg de EPA para cada 120 mg de DHA.

Enquanto a proporção de 33/22 deve ter 330 mg de EPA para 220 mg de DHA, e por aí vai…

Entendendo isso, uma proporção de ômega 3 é de 36/24, que é uma das maiores encontradas no mercado atualmente, significa que a cada 1000mg de ômega 3, 360mg será de EPA e 240mg será de DHA, ou seja, 3 partes de EPA para 2 partes de DHA.

O EPA está diretamente ligado a nossa saúde cardiovascular e possui um efeito cardioprotetor.

Já o DHA, está relacionado a nossa saúde cerebral e auxilia diretamente na composição da Bainha de Mielina, que é uma estrutura fundamental para a constituição dos nossos neurônios.

DOSAGENS RECOMENDADAS

As dosagens da suplementação de ômega 3 variam de acordo com as necessidades individuais de cada pessoa.

Para a saúde geral, 250mg de EPA e DHA combinados é a dose mínima e pode ser obtida através do consumo de peixes como a sardinha ou o salmão, por exemplo.

Contudo, atualmente, a American Heart Association recomenda uma dose entre 1g e 2g por dia.

Como o ômega 3 é uma combinação de dois ácidos graxos diferentes, esses números refletem um total combinado (somados EPA+DHA). 

O consumo de ácido eicosapentaenóico total (EPA) e ácido docosahexaenóico (DHA) deve vir de uma mistura de alimentos e suplementos, principalmente, porque é muito difícil atingir as dosagens diárias recomendadas apenas através da alimentação.

O ômega 3 pode ser tomado ao longo do dia, e para reduzir o gosto de “arroto de peixe”, o ideal é que você tome o suplemento junto com as refeições.

As gestantes devem aumentar a ingestão de DHA em pelo menos 200 mg por dia, desde que não haja risco de contaminação de mercúrio no suplemento. 

Exatamente por isso, que é muito importante que você observe a informação “livre de metais pesados” ou “livre de mercúrio” deve sempre estar contida no rótulo da embalagem da marca de ômega 3 que você optar por utilizar.

CONCLUSÃO

Escolher um bom suplemento de ômega 3, realmente não é uma tarefa tão simples com parece, mas eu tenho certeza, que se você levar em consideração essas dicas, certamente, o processo acaba se tornando muito mais fácil. 

Além disso, levando em consideração – a enorme importância que o ômega 3 tem pro nosso organismo – vale a pena você parar alguns minutos do seu dia e avaliar com calma as marcas de suplementos existentes no mercado para fazer a melhor escolha possível.

Lembre-se: comprar um suplemento se baseando apenas no preço não é uma decisão muito inteligente, pois dependendo do produto escolhido, o “barato” pode acabar custando muito mais caro do que um suplemento de melhor qualidade.

Espero ter ajudado. 

Conte comigo sempre que precisar!

Bruno Motta

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