{"id":506,"date":"2026-06-09T09:23:42","date_gmt":"2026-06-09T08:23:42","guid":{"rendered":"https:\/\/dev-prestashop-2b2cd056cbc0.prestashop.sh\/blog\/?p=506"},"modified":"2026-06-25T14:19:14","modified_gmt":"2026-06-25T13:19:14","slug":"omega-3-combien-par-jour","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/omega-3-combien-par-jour\/","title":{"rendered":"Combien faut-il consommer d&rsquo;om\u00e9ga 3 par jour&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Les om\u00e9ga-3 par jour suscitent de nombreuses questions chez nos lecteurs. Ces acides gras essentiels participent \u00e0 de multiples fonctions de l&rsquo;organisme, du c\u0153ur au cerveau en passant par la vision. Au laboratoire Nutrixeal, nous vous accompagnons pour comprendre les bons apports quotidiens et identifier les sources adapt\u00e9es \u00e0 votre profil et \u00e0 votre alimentation.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>Trois formes \u00e0 conna\u00eetre<\/strong>&nbsp;: L\u2019ALA vient surtout des v\u00e9g\u00e9taux, tandis que l\u2019EPA et le DHA proviennent principalement des poissons gras et microalgues.<\/li>\n\n\n\n<li><strong>Rep\u00e8re adulte<\/strong>&nbsp;: Les recommandations visent environ 250 mg d\u2019EPA et DHA par jour, plus un apport quotidien en ALA via l\u2019alimentation.<\/li>\n\n\n\n<li><strong>Besoins accrus<\/strong>&nbsp;: Grossesse, allaitement, croissance, \u00e2ge avanc\u00e9 ou faible consommation de poisson peuvent n\u00e9cessiter une attention particuli\u00e8re aux apports.<\/li>\n\n\n\n<li><strong>Sources efficaces<\/strong>&nbsp;: Maquereau, sardine, saumon, hareng, graines de chia, noix et huiles de lin ou colza aident \u00e0 couvrir les besoins.<\/li>\n\n\n\n<li><strong>Compl\u00e9ments cibl\u00e9s<\/strong>&nbsp;: Huiles de poisson, krill ou algues peuvent compl\u00e9ter l\u2019alimentation, toujours v\u00e9rifier les doses r\u00e9elles en EPA et DHA.<\/li>\n\n\n\n<li><strong>Bonnes pratiques<\/strong>&nbsp;: Prendre les om\u00e9ga-3 pendant un repas gras et \u00e9quilibrer les om\u00e9ga-6 am\u00e9liore leur assimilation et leur utilisation.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-2cd5445e\"><h2 class=\"uagb-heading-text\">Que sont les om\u00e9ga 3&nbsp;? Comprendre les diff\u00e9rents types (ALA, EPA, DHA)<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0560eddf\"><h3 class=\"uagb-heading-text\">L&rsquo;acide alpha-linol\u00e9nique (ALA)&nbsp;: l&rsquo;om\u00e9ga 3 v\u00e9g\u00e9tal<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ALA appartient \u00e0 la famille des acides gras polyinsatur\u00e9s essentiels. Votre organisme ne sait pas le fabriquer, vous devez donc le puiser dans votre alimentation [1].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On le trouve principalement dans les huiles v\u00e9g\u00e9tales comme l&rsquo;huile de lin, de colza ou de noix, ainsi que dans les graines de chia et les noix.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ALA sert aussi de pr\u00e9curseur&nbsp;: le corps le transforme partiellement en EPA puis en DHA. Cette conversion reste toutefois tr\u00e8s limit\u00e9e, g\u00e9n\u00e9ralement inf\u00e9rieure \u00e0 10 % chez l&rsquo;adulte [2].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour cette raison, nous au laboratoire Nutrixeal consid\u00e9rons qu&rsquo;un apport direct en EPA et DHA reste pr\u00e9f\u00e9rable pour couvrir vos besoins.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-ea9004bb\"><h3 class=\"uagb-heading-text\">L&rsquo;acide eicosapenta\u00e9no\u00efque (EPA)&nbsp;: essentiel pour l&rsquo;inflammation et le c\u0153ur<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;EPA, ou acide eicosapenta\u00e9no\u00efque, est un acide gras om\u00e9ga-3 \u00e0 longue cha\u00eene d&rsquo;origine principalement marine. On le retrouve en quantit\u00e9 notable dans les poissons gras et certaines microalgues.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cet acide gras participe \u00e0 la r\u00e9gulation de plusieurs voies m\u00e9taboliques. L&rsquo;EFSA reconna\u00eet qu&rsquo;associ\u00e9 au DHA, \u00e0 raison de 250 mg par jour, il contribue \u00e0 une fonction cardiaque normale [3].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa structure mol\u00e9culaire lui permet de s&rsquo;int\u00e9grer aux membranes cellulaires et de moduler la r\u00e9ponse inflammatoire physiologique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au laboratoire Nutrixeal, nous privil\u00e9gions des huiles concentr\u00e9es en EPA, purifi\u00e9es et stabilis\u00e9es pour pr\u00e9server leur int\u00e9grit\u00e9 jusqu&rsquo;\u00e0 la prise quotidienne.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-f1d99337\"><h3 class=\"uagb-heading-text\">L&rsquo;acide docosahexa\u00e9no\u00efque (DHA)&nbsp;: crucial pour le cerveau et la vision<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le DHA, ou acide docosahexa\u00e9no\u00efque, repr\u00e9sente pr\u00e8s de 40 % des acides gras polyinsatur\u00e9s du cerveau et pr\u00e8s de 60 % de la r\u00e9tine [4].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cette concentration explique son r\u00f4le structurel et fonctionnel central. \u00c0 raison de 250 mg par jour, le DHA contribue au fonctionnement normal du cerveau et au maintien d&rsquo;une vision normale [3].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;organisme le synth\u00e9tise tr\u00e8s peu \u00e0 partir de l&rsquo;ALA. Un apport direct via les poissons gras ou les huiles d&rsquo;algues s&rsquo;av\u00e8re donc n\u00e9cessaire pour atteindre les niveaux conseill\u00e9s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le DHA traverse aussi le placenta et passe dans le lait maternel, ce qui en fait un nutriment particuli\u00e8rement surveill\u00e9 pendant la grossesse [5].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6eda57c5\"><h2 class=\"uagb-heading-text\">Quel est l&rsquo;apport journalier recommand\u00e9 en om\u00e9ga 3&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-13dbaa1b\"><h3 class=\"uagb-heading-text\">Recommandations g\u00e9n\u00e9rales pour les adultes<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pour un adulte en bonne sant\u00e9, l&rsquo;ANSES recommande un apport quotidien de 250 mg d&rsquo;EPA et de DHA combin\u00e9s [1]. Cette dose constitue la base d&rsquo;un bon fonctionnement cardiovasculaire et c\u00e9r\u00e9bral.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concernant l&rsquo;ALA, l&rsquo;apport conseill\u00e9 est fix\u00e9 \u00e0 1 % de l&rsquo;apport \u00e9nerg\u00e9tique total, soit environ 2 g pour les hommes et 1,6 g pour les femmes [1].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les enqu\u00eates alimentaires montrent que la population fran\u00e7aise couvre rarement ces apports, notamment en EPA et DHA [6].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-cb52a3b5\"><h3 class=\"uagb-heading-text\">Les besoins sp\u00e9cifiques des femmes enceintes et allaitantes<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pendant la grossesse et l&rsquo;allaitement, les besoins en DHA augmentent. Cet acide gras participe au d\u00e9veloppement du syst\u00e8me nerveux et de la vision du f\u0153tus puis du nourrisson.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;EFSA reconna\u00eet qu&rsquo;une consommation journali\u00e8re de 200 mg de DHA, en plus des 250 mg d&rsquo;EPA et de DHA conseill\u00e9s \u00e0 l&rsquo;adulte, contribue au d\u00e9veloppement normal du cerveau et des yeux du f\u0153tus et de l&rsquo;enfant allait\u00e9 [3].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concr\u00e8tement, les femmes enceintes visent donc environ 450 mg de DHA quotidiens. Une suppl\u00e9mentation peut \u00eatre pertinente quand l&rsquo;alimentation reste pauvre en produits de la mer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nous vous conseillons d&rsquo;en parler \u00e0 votre m\u00e9decin ou sage-femme avant tout ajustement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0d862fc8\"><h3 class=\"uagb-heading-text\">Les besoins en om\u00e9ga 3 des enfants et adolescents<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les besoins en om\u00e9ga-3 commencent d\u00e8s la vie f\u0153tale et restent \u00e9lev\u00e9s pendant la croissance. Pour le nourrisson et le jeune enfant, l&rsquo;EFSA reconna\u00eet qu&rsquo;un apport de 100 mg de DHA par jour contribue au d\u00e9veloppement visuel normal [3].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les enfants plus \u00e2g\u00e9s et les adolescents, l&rsquo;ANSES retient des apports proportionnels \u00e0 l&rsquo;\u00e2ge, avec une progression vers les 250 mg d&rsquo;EPA et DHA quotidiens \u00e0 l&rsquo;adolescence [1].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ALA reste \u00e9galement utile, \u00e0 hauteur de 1 % de l&rsquo;apport \u00e9nerg\u00e9tique. Les noix, les huiles de colza et de noix, ainsi qu&rsquo;une consommation r\u00e9guli\u00e8re de poisson aident \u00e0 couvrir ces besoins.&nbsp; Un <a href=\"https:\/\/www.nutrixeal.fr\/42-Les-acides-gras-omega-3\">compl\u00e9ment alimentaire d&rsquo;om\u00e9ga-3<\/a> peut toutefois \u00eatre int\u00e9ressant lorsque les apports alimentaires sont insuffisants ou en cas de besoins accrus.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6c5df189\"><h3 class=\"uagb-heading-text\">Les recommandations pour les sportifs et personnes \u00e2g\u00e9es<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les sportifs, les besoins en om\u00e9ga-3 peuvent \u00eatre plus marqu\u00e9s en raison du stress oxydatif li\u00e9 \u00e0 l&rsquo;entra\u00eenement et de la sollicitation cardiovasculaire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les recommandations g\u00e9n\u00e9rales restent applicables, soit 250 mg d&rsquo;EPA et DHA en base quotidienne [1]. Certains pr\u00e9f\u00e8rent un apport plus \u00e9lev\u00e9, \u00e0 discuter avec un professionnel.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les personnes \u00e2g\u00e9es, la conversion de l&rsquo;ALA en DHA diminue avec l&rsquo;\u00e2ge. Un apport direct en EPA et DHA, via les poissons gras ou un compl\u00e9ment alimentaire bien dos\u00e9, reste donc pertinent pour le maintien d&rsquo;une fonction cardiaque normale et du fonctionnement c\u00e9r\u00e9bral [3,7].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-65cc74b9\"><h2 class=\"uagb-heading-text\">Comment combler vos besoins en om\u00e9ga 3&nbsp;: sources alimentaires<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-10fb6cdf\"><h3 class=\"uagb-heading-text\">Les poissons gras&nbsp;: la source marine par excellence (saumon, maquereau, sardines&#8230;)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les poissons gras concentrent les plus fortes teneurs en EPA et DHA. Le maquereau, la sardine, le hareng, le saumon et l&rsquo;anchois en sont les meilleurs repr\u00e9sentants [8].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selon la table CIQUAL de l&rsquo;ANSES, 100 g de maquereau apportent environ 2 600 mg d&rsquo;EPA et DHA, soit dix fois la dose quotidienne conseill\u00e9e pour les adultes [8].<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">L&rsquo;ANSES recommande deux portions de poisson par semaine, dont au moins une de poisson gras. Cette fr\u00e9quence permet de couvrir ais\u00e9ment les apports en EPA et DHA tout en limitant l&rsquo;exposition aux contaminants marins. Variez les esp\u00e8ces et privil\u00e9giez les petits poissons gras, moins concentr\u00e9s en m\u00e9taux lourds.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Le mode de cuisson influe sur la qualit\u00e9 finale&nbsp;: la vapeur ou le four doux pr\u00e9servent mieux les acides gras que la friture.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-dfe01dd5\"><h3 class=\"uagb-heading-text\">Les aliments d&rsquo;origine v\u00e9g\u00e9tale riches en ALA (noix, graines de lin, chia&#8230;)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;ALA se trouve presque exclusivement dans les v\u00e9g\u00e9taux. Les graines de lin, de chia, de chanvre et la noix de Grenoble figurent parmi les plus g\u00e9n\u00e9reuses en cet om\u00e9ga-3 v\u00e9g\u00e9tal [8].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une cuill\u00e8re \u00e0 soupe de graines de chia couvre d\u00e9j\u00e0 la totalit\u00e9 des besoins quotidiens en ALA d&rsquo;un adulte [8]. Les huiles de lin, de cameline, de colza et de noix compl\u00e8tent ce panel.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\">Aliment<\/th><th class=\"has-text-align-left\" data-align=\"left\">Teneur en om\u00e9ga-3<\/th><th class=\"has-text-align-left\" data-align=\"left\">Type principal<\/th><\/tr><\/thead><tbody><tr><td>Huile de lin<\/td><td>53 g \/ 100 g<\/td><td>ALA<\/td><\/tr><tr><td>Graines de chia<\/td><td>17 g \/ 100 g<\/td><td>ALA<\/td><\/tr><tr><td>Maquereau<\/td><td>2 600 mg \/ 100 g<\/td><td>EPA et DHA<\/td><\/tr><tr><td>Saumon<\/td><td>2 200 mg \/ 100 g<\/td><td>EPA et DHA<\/td><\/tr><tr><td>Sardine<\/td><td>1 800 mg \/ 100 g<\/td><td>EPA et DHA<\/td><\/tr><tr><td>Noix de Grenoble<\/td><td>7,5 g \/ 100 g<\/td><td>ALA<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Source&nbsp;: table CIQUAL 2024, ANSES [8].<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-33978f8b\"><h3 class=\"uagb-heading-text\">Les aliments enrichis en om\u00e9ga 3 (\u0153ufs, laitages, margarines)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Certains produits sont enrichis en om\u00e9ga-3 gr\u00e2ce \u00e0 l&rsquo;alimentation des animaux ou par ajout direct. Les \u0153ufs des poules nourries avec du lin, en sont un bon exemple [9].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On trouve aussi des laitages, margarines et pains enrichis en ALA ou en EPA\/DHA. Ces aliments repr\u00e9sentent un compl\u00e9ment int\u00e9ressant, surtout pour les personnes consommant peu de poisson.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au laboratoire Nutrixeal, nous consid\u00e9rons que ces produits ne remplacent pas une alimentation de base \u00e9quilibr\u00e9e. Ils peuvent toutefois aider \u00e0 atteindre les apports conseill\u00e9s en compl\u00e9ment des sources naturelles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lisez attentivement les \u00e9tiquettes pour \u00e9valuer la teneur r\u00e9elle par portion.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6da77c3f\"><h2 class=\"uagb-heading-text\"><strong>Les compl\u00e9ments alimentaires en om\u00e9ga 3&nbsp;: quand et comment les choisir&nbsp;?<\/strong><\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-2f8558b7\"><h3 class=\"uagb-heading-text\">Huile de poisson, huile de krill, huile d&rsquo;algues&nbsp;: quelles diff\u00e9rences&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;huile de poisson reste la source la plus r\u00e9pandue. Elle apporte EPA et DHA sous forme de triglyc\u00e9rides ou d&rsquo;esters \u00e9thyliques, \u00e0 des concentrations variables selon le proc\u00e9d\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;<a href=\"https:\/\/www.nutrixeal.fr\/216-huile-de-krill-pure-superbaboost-en-gelules.html\">huile de krill<\/a> provient d&rsquo;un petit crustac\u00e9 antarctique. Ses om\u00e9ga-3 sont li\u00e9s \u00e0 des phospholipides, une forme bien assimil\u00e9e par l&rsquo;organisme[10].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;huile d&rsquo;algues, issue de microalgues comme Schizochytrium sp., constitue une alternative v\u00e9gane particuli\u00e8rement riche en DHA. Elle convient aux r\u00e9gimes v\u00e9g\u00e9tariens et v\u00e9g\u00e9taliens, ainsi qu&rsquo;aux personnes sensibles au go\u00fbt marin [4].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au laboratoire Nutrixeal, nous proposons ces diff\u00e9rentes sources selon vos pr\u00e9f\u00e9rences alimentaires et vos besoins cibl\u00e9s.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-747de2ec\"><h3 class=\"uagb-heading-text\">Comment lire l&rsquo;\u00e9tiquette d&rsquo;un compl\u00e9ment om\u00e9ga 3 (teneur en EPA\/DHA)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;\u00e9tiquette d&rsquo;un bon compl\u00e9ment doit afficher clairement la quantit\u00e9 d&rsquo;EPA et de DHA par dose journali\u00e8re, et non seulement la quantit\u00e9 totale d&rsquo;huile.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une g\u00e9lule de 1 000 mg d&rsquo;huile de poisson contient en g\u00e9n\u00e9ral entre 300 et 700 mg d&rsquo;EPA et DHA combin\u00e9s [10]. La concentration varie selon les proc\u00e9d\u00e9s.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Recherchez l&rsquo;indice TOTOX, qui mesure le degr\u00e9 d&rsquo;oxydation de l&rsquo;huile. Plus il est bas, meilleure est la fra\u00eecheur du produit. Les normes de qualit\u00e9 internationales (GOED) recommandent un TOTOX inf\u00e9rieur \u00e0 26. Une huile fra\u00eeche garantit une bonne biodisponibilit\u00e9 et limite les remont\u00e9es d\u00e9sagr\u00e9ables.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">V\u00e9rifiez \u00e9galement l&rsquo;origine du poisson, la tra\u00e7abilit\u00e9 et la pr\u00e9sence \u00e9ventuelle d&rsquo;antioxydants comme la vitamine E ou l&rsquo;extrait de romarin.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4b9f8452\"><h3 class=\"uagb-heading-text\">Dosage des compl\u00e9ments&nbsp;: combien de g\u00e9lules par jour&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le nombre de g\u00e9lules d\u00e9pend directement de la concentration en EPA et DHA. Pour atteindre les 250 mg quotidiens recommand\u00e9s, une seule capsule peut suffire si elle est bien dos\u00e9e [3].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour les besoins plus \u00e9lev\u00e9s, comme chez les femmes enceintes ou les sportifs, deux \u00e0 trois g\u00e9lules peuvent \u00eatre n\u00e9cessaires. L&rsquo;ANSES indique une limite sup\u00e9rieure de s\u00e9curit\u00e9 fix\u00e9e \u00e0 5 g d&rsquo;EPA et DHA par jour pour la population g\u00e9n\u00e9rale [11].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au laboratoire Nutrixeal, nous vous conseillons de respecter le dosage indiqu\u00e9 sur la bo\u00eete.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c4384f2a\"><h2 class=\"uagb-heading-text\">Quelle quantit\u00e9 d&rsquo;om\u00e9ga 3 faut-il consommer pour des bienfaits sp\u00e9cifiques&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-2c817677\"><h3 class=\"uagb-heading-text\">Om\u00e9ga 3 et sant\u00e9 cardiovasculaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les acides eicosapenta\u00e9no\u00efque et docosahexa\u00e9no\u00efque contribuent \u00e0 une fonction cardiaque normale \u00e0 partir de 250 mg par jour [3].&nbsp; Ces apports s&rsquo;inscrivent dans une hygi\u00e8ne de vie globale, associ\u00e9e \u00e0 une alimentation \u00e9quilibr\u00e9e et \u00e0 une activit\u00e9 physique r\u00e9guli\u00e8re.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-65eb63a4\"><h3 class=\"uagb-heading-text\">Om\u00e9ga 3 et bien-\u00eatre mental (anxi\u00e9t\u00e9, d\u00e9pression)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le DHA contribue au fonctionnement normal du cerveau \u00e0 partir de 250 mg par jour [3]. Plusieurs travaux scientifiques explorent par ailleurs le r\u00f4le de l&rsquo;EPA dans le maintien de l&rsquo;\u00e9quilibre \u00e9motionnel, mais ces donn\u00e9es restent \u00e0 consolider [12]. Au laboratoire Nutrixeal, nous rappelons qu&rsquo;aucun compl\u00e9ment ne remplace un suivi m\u00e9dical en cas de difficult\u00e9s persistantes.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e4bbdc1e\"><h3 class=\"uagb-heading-text\">Om\u00e9ga 3 et inflammation (maladies inflammatoires)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">EPA et DHA participent \u00e0 la modulation des processus inflammatoires physiologiques. Ils servent de pr\u00e9curseurs \u00e0 des m\u00e9diateurs lipidiques impliqu\u00e9s dans la r\u00e9solution naturelle de l&rsquo;inflammation [13]. Cette action s&rsquo;int\u00e8gre au fonctionnement normal des membranes cellulaires et constitue un terrain favorable au maintien d&rsquo;un \u00e9quilibre interne, en compl\u00e9ment d&rsquo;une alimentation et d&rsquo;un mode de vie adapt\u00e9s.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-13fbc87a\"><h3 class=\"uagb-heading-text\">Om\u00e9ga 3 et sant\u00e9 oculaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le DHA contribue au maintien d&rsquo;une vision normale \u00e0 partir de 250 mg par jour [3]. La r\u00e9tine en contient des concentrations particuli\u00e8rement \u00e9lev\u00e9es, ce qui explique son r\u00f4le dans le fonctionnement visuel. Pour le nourrisson, 100 mg de DHA quotidiens contribuent au d\u00e9veloppement visuel normal jusqu&rsquo;\u00e0 deux ans [3]. Ces rep\u00e8res constituent un socle pour une bonne sant\u00e9 oculaire au fil de la vie.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0feb14e2\"><h2 class=\"uagb-heading-text\">Quels sont les risques d&rsquo;un surdosage ou d&rsquo;une carence en om\u00e9ga 3&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-5e84fd5e\"><h3 class=\"uagb-heading-text\">Sympt\u00f4mes d&rsquo;un exc\u00e8s d&rsquo;om\u00e9ga 3<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une consommation excessive d&rsquo;om\u00e9ga-3 peut entra\u00eener quelques effets d\u00e9sagr\u00e9ables. Les plus fr\u00e9quents sont des troubles digestifs l\u00e9gers, un go\u00fbt de poisson en bouche ou des \u00e9ructations.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;EFSA indique qu&rsquo;un apport suppl\u00e9mentaire d&rsquo;EPA et de DHA jusqu&rsquo;\u00e0 5 g par jour ne pr\u00e9sente pas de risque pour la population g\u00e9n\u00e9rale [11].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au-del\u00e0, une vigilance s&rsquo;impose, notamment chez les personnes sous traitement anticoagulant en raison de l&rsquo;effet potentiel sur la fluidit\u00e9 sanguine [11].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au laboratoire Nutrixeal, nous vous recommandons de respecter les doses indiqu\u00e9es et de signaler toute suppl\u00e9mentation \u00e0 votre m\u00e9decin avant une intervention chirurgicale.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e72d8bd2\"><h3 class=\"uagb-heading-text\">Signes et cons\u00e9quences d&rsquo;une carence en om\u00e9ga 3<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un apport insuffisant en om\u00e9ga-3 peut se traduire par divers signes non sp\u00e9cifiques. Une peau s\u00e8che, des cheveux ternes ou une fatigue persistante figurent parmi les manifestations les plus cit\u00e9es [14].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sur le long terme, des apports faibles en EPA et DHA sont associ\u00e9s dans les \u00e9tudes \u00e0 un statut moins favorable sur le plan cardiovasculaire et cognitif [15].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Seule une analyse sanguine sp\u00e9cifique permet d\u2019\u00e9valuer pr\u00e9cis\u00e9ment le statut en om\u00e9ga-3. Toutefois, certains profils alimentaires peuvent d\u00e9j\u00e0 orienter vers des apports insuffisants, notamment en cas de faible consommation de poissons gras, de fruits de mer ou d\u2019huiles riches en om\u00e9ga-3. En cas de doute, il peut \u00eatre utile d\u2019en parler avec un professionnel de sant\u00e9 afin d\u2019\u00e9valuer la pertinence d\u2019une suppl\u00e9mentation.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a3cfdd9e\"><h2 class=\"uagb-heading-text\">Optimiser votre consommation d&rsquo;om\u00e9ga 3&nbsp;: conseils pratiques<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-02a4d5fb\"><h3 class=\"uagb-heading-text\">L&rsquo;importance de l&rsquo;\u00e9quilibre om\u00e9ga 3 \/ om\u00e9ga 6<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le rapport entre om\u00e9ga-6 et om\u00e9ga-3 influence l&rsquo;\u00e9quilibre m\u00e9tabolique. L&rsquo;ANSES recommande un ratio inf\u00e9rieur \u00e0 5, alors que l&rsquo;alimentation occidentale moderne avoisine souvent 15 [1]. R\u00e9duire les huiles riches en om\u00e9ga-6 (tournesol, ma\u00efs) au profit de l&rsquo;huile de colza ou de noix permet de r\u00e9\u00e9quilibrer ce rapport simplement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0bf3ebcf\"><h3 class=\"uagb-heading-text\">Quand prendre vos om\u00e9ga 3 pour une meilleure absorption&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les om\u00e9ga-3 sont des lipides&nbsp;: leur assimilation s&rsquo;am\u00e9liore quand vous les prenez au milieu d&rsquo;un repas contenant un peu de mati\u00e8re grasse [10]. Le d\u00e9jeuner ou le d\u00eener constituent les moments les plus adapt\u00e9s. Au laboratoire Nutrixeal, nous vous conseillons de fractionner la prise sur deux repas si vous prenez plus d&rsquo;une g\u00e9lule par jour, pour un meilleur confort digestif.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b1baa8e9\"><h2 class=\"uagb-heading-text\">Bibliographie<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ANSES. Les acides gras om\u00e9ga 3. Avis et rapports relatifs aux apports nutritionnels conseill\u00e9s, 2010-2011. www.anses.fr<\/li>\n\n\n\n<li>Burdge GC, Calder PC. Conversion of \u03b1-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reproduction Nutrition Development, 2005;45(5):581-597.<\/li>\n\n\n\n<li>Commission europ\u00e9enne. R\u00e8glement (UE) n\u00b0 432\/2012 \u00e9tablissant une liste des all\u00e9gations de sant\u00e9 autoris\u00e9es portant sur les denr\u00e9es alimentaires. Journal officiel de l&rsquo;Union europ\u00e9enne, 2012.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to DHA and contribution to normal brain development. EFSA Journal, 2014;12(10):3840.<\/li>\n\n\n\n<li>Koletzko B, Cetin I, Brenna JT. Dietary fat intakes for pregnant and lactating women. British Journal of Nutrition, 2007;98(5):873-877.<\/li>\n\n\n\n<li>\u00c9tude INCA 3. Anses, 2017. \u00c9tude individuelle nationale des consommations alimentaires.<\/li>\n\n\n\n<li>Plourde M, Cunnane SC. Extremely limited synthesis of long chain polyunsaturates in adults: implications for their dietary essentiality. Applied Physiology, Nutrition, and Metabolism, 2007;32(4):619-634.<\/li>\n\n\n\n<li>ANSES. Table de composition nutritionnelle CIQUAL 2024. ciqual.anses.fr<\/li>\n\n\n\n<li>Bourre JM. Effects of nutrients (in food) on the structure and function of the nervous system. Journal of Nutrition Health and Aging, 2004;8(3):163-174.<\/li>\n\n\n\n<li>Schuchardt JP, Hahn A. Bioavailability of long-chain omega-3 fatty acids. Prostaglandins, Leukotrienes and Essential Fatty Acids, 2013;89(1):1-8.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA. EFSA Journal, 2012;10(7):2815.<\/li>\n\n\n\n<li>Liao Y et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 2019;9:190.<\/li>\n\n\n\n<li>Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients, 2010;2(3):355-374.<\/li>\n\n\n\n<li>Simopoulos AP. Essential fatty acids in health and chronic disease. American Journal of Clinical Nutrition, 1999;70(3):560S-569S.<\/li>\n\n\n\n<li>Mozaffarian D, Wu JHY. Omega-3 fatty acids and cardiovascular disease. Journal of the American College of Cardiology, 2011;58(20):2047-2067.<\/li>\n<\/ol>\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Les om\u00e9ga-3 par jour suscitent de nombreuses questions chez nos lecteurs. Ces acides gras essentiels participent \u00e0 de multiples fonctions de l&rsquo;organisme, du c\u0153ur au cerveau en passant par la vision. Au laboratoire Nutrixeal, nous vous accompagnons pour comprendre les bons apports quotidiens et identifier les sources adapt\u00e9es \u00e0 votre profil et \u00e0 votre alimentation. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":775,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[38],"tags":[],"class_list":["post-506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-omega-3"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Combien d&#039;Om\u00e9ga 3 par jour ? L&#039;apport journalier recommand\u00e9<\/title>\n<meta name=\"description\" content=\"Combien d&#039;om\u00e9ga 3 par jour ? 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scientifique Nutrixeal","author_link":"https:\/\/www.nutrixeal.fr\/expertise\/author\/equipe-scientifique\/"},"uagb_comment_info":0,"uagb_excerpt":"Les om\u00e9ga-3 par jour suscitent de nombreuses questions chez nos lecteurs. Ces acides gras essentiels participent \u00e0 de multiples fonctions de l&rsquo;organisme, du c\u0153ur au cerveau en passant par la vision. Au laboratoire Nutrixeal, nous vous accompagnons pour comprendre les bons apports quotidiens et identifier les sources adapt\u00e9es \u00e0 votre profil et \u00e0 votre alimentation.\u2026","_links":{"self":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/506","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/comments?post=506"}],"version-history":[{"count":5,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/506\/revisions"}],"predecessor-version":[{"id":759,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/posts\/506\/revisions\/759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/media\/775"}],"wp:attachment":[{"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/media?parent=506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/categories?post=506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutrixeal.fr\/expertise\/wp-json\/wp\/v2\/tags?post=506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}