Suplementos Omega 3 vs. Comida?

Comida!
https://www.huffingtonpost.co.uk/entry/omega-3-supplements-do-not-protect-your-heart-after-all-so-what-should-you-have-instead_uk_5b4ef819e4b0de86f48821c3

Citando:
"People who take omega-3 supplements for heart health might be better off spending their money on vegetables instead, according to a major new study.

The latest findings, which involved analysing 79 randomised trials involving more than 110,000 people, found the pills do very little to protect against heart disease, stroke or early death.

(...)

The main types of omega 3 fatty acids are: alpha­linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is normally found in fats from plant foods, such as nuts and seeds, while EPA and DHA, collectively called long chain omega 3 fats, are naturally found in fatty fish, such as salmon and fish oils.(...)

Researchers found that taking long-chain omega 3 in supplement form provided little (if any) benefit on heart health including the risk of developing heart disease and stroke, and had little or no meaningful effect on the risk of death. 

It did find that ALA (found in nuts and seeds) might reduce the risk of heart irregularities marginally, although about 1,000 people would need to increase consumption for one of them to benefit."

Suplementos: Coenzima Q-10 (Ubiquinona)

https://www.celeiro.pt/procurar#!/pesquisa:coenzima+q10
Citando:
"A coenzima Q-10, ou ubiquinona, está presente em todas as células vegetais e animais, sendo um componente essencial das mitocôndrias (órgão celular responsável pela produção de energia).

Suplementos: Lecitina de Soja

Exemplo (com preço) de Lecitina de Soja:
https://www.celeiro.pt/produtos/12843-lecitina-de-soja-193-gramas-cps-solgar

Suplementação com Vitamina D não produz efeitos - Estudo

http://www.express.co.uk/life-style/health/735866/Vitamin-D-supplements-no-evidence-prevent-disease-bmj-study


Citando:
"Instead they suggested those with lacking the vitamin should be advised about sunlight exposure and diet.
Sunlight is the main source of vitamin D, which can also be found in foods such as red meat, egg yolks, oily fish, liver and fortified foods like fat spreads and breakfast cereals.
Earlier this year Public Health England (PHE) advised everyone to take vitamin D supplements during autumn and winter.
A review found the equivalent of at least 10mcg each day is required but millions of people could be missing out. "

Sobre o Ómega 3

As evidências dos benefícios são moderadas (existindo diversos estudos ainda em curso). Detalhes adicionais (site nos EUA, em EN):

• PDF: https://nccih.nih.gov/sites/nccam.nih.gov/files/Omega-3_11-30-2015.pdf
• Sobre os ácidos gordos Ómega 3: https://nccih.nih.gov/health/omega3
• Sobre o suplementos de Ómega 3: https://nccih.nih.gov/health/omega3/introduction.htm

Suplementação ou não?

No RU as recomendações são sim. Vitamina D (pela falta de sol) mas não só:
http://www.mirror.co.uk/lifestyle/health/experts-reveal-vitamins-you-should-8467998
Resumo:
- Vitamina D (cuidado com os tipos)
- Multivitamínico mas que não contenha estes ingredientes (fillers):
“If your multivitamin contains folic acid, cyancobalmin, magnesium oxide, calcium carbonate, and vitamin D2 – vitamin D3 is superior - chances are it is not good for you as it’s made with cheap ingredients which are poorly absorbed.
“Check other ingredients as these are usually fillers to bulk out the capsule. Sometimes sugar is added.”
(citação do link acima)
- Vitaminas B
- Comprimidos de Omega 3 (peixe/fish oil): "(...) not all fish oils are the same – read the labels carefully and look for the ones with the highest EPA and DHA content."
- Vitamina C (excepto se o multivitamínico já contém 500mg)
- Zinco
- Magnésio
PS. Cuidado com as quantidades. Ver nos estudos originais. Nem todas as vitaminas são inofensivas quando tomadas em excesso.

Suplementos provocam reacções de médicos e farmacêuticos (PT)

Contra o massacre televisivo dos últimos tempos, os médicos e farmacêuticos insurgem-se (alegações médicas contra algo que por ser suplemento não está sujeito a regras dos medicamentos):
http://www.tsf.pt/sociedade/saude/interior/medicos-e-farmaceuticos-apelam-ao-governo-para-regular-anuncios-a-suplementos-alimentares-4946415.html