Omega-3 fatty acids are often said to be an essential part of any balanced diet as they are required by our bodies for various functions. As a nutrient that the body cannot create itself, we need to get it from our food. Often, foods that are rich in omega fatty acids are promoted as being healthy for you, while supplements allow people to get this nutrient in capsule or oil form. But what is the optimum Omega 3 dosage and what amount is too much?
What is Omega-3 Fatty Acid?
There are primarily 3 important fatty acids that the body needs – Alpha-Linolenic Acid (ALA), Docosahexaenoic Acid (DHA), and Eicosapentaenoic acid (EPA). EPA and DHA are usually found in meat-based foods or products derived from those foods, while ALA occurs mainly in plants.
ALA is required for growth and development and if there is a deficiency, it can lead to stunted or slow development. In adults, ALA may help to improve heart health as well as help with regular pumping of the heart muscles. Foods with high concentrations of ALA include nuts, flaxseeds, etc. ALA is sometimes suggested to people with heart disease and blood pressure issues.
In the body, DHA is vital for the development and function of nerves, eye tissues and sperm cells. Like ALA, DHA is also very healthy for people with heart issues, since it is thought to reduce inflammation, promote blood circulation, and make the blood less thick along with EPA. DHA is a popular Omega-3 fat, found in fish like tuna, salmon, mackerel, oysters, and more. When you take your fish oil daily dose, be careful not to confuse DHA with other fatty acids. DHA may get converted to EPA in very small amounts but it is not the same as EPA.
Like DHA, EPA is also found in higher amounts in marine sources like salmon, cod liver, herring, whale blubber, etc. EPA is important for development in the early stages of life like the normal growth of brain and eye tissue. It is also required for the proper function of the immune system.
Now that we have a basic idea of what Omega-3 fatty acids are, what would be an appropriate Omega-3 daily dose? And if you choose to consume cod liver oil, what is the right fish oil dosage? As usual, the right answer depends on several factors.
Right Omega-3 Dosage
Given below are the right doses of Omega 3 based on the different conditions:
1. Healthy Adults
The recommended Omega 3 dosage varies slightly between different health organisations, but in general, it ranges between 250 and 500 mg (combination of DHA and EPA). 1.1 g and 1.6 g of ALA are recommended for adult women and men, respectively. People with health conditions have slightly different recommended dosages.
2. Cardiovascular Conditions
Certain health associations recommend about 1000 mg of DHA/EPA combined but if you have an issue with high glyceride levels, the Omega 3 daily dose may be increased to 2000 mg or more. It should be noted, anyone with health issues needs to first discuss supplements and dietary changes with their doctor.
3. Mental Issues
Some studies show that high Omega 3 doses [200–2,200 mg per day] on a regular basis can reduce anxiety and depression symptoms. While this is not a definite guarantee, including a higher number of Omega-3 foods or maintaining a daily fish oil dosage may help to ease symptoms of depression and similar issues. However, this will not be a substitute for any medications that you have been prescribed.
4. Children and Pregnant Women
In general, almost all health guidelines suggest that pregnant women should add up to 200 mg to their regular Omega-3 dosage. Meanwhile, growing children need at least 50 mg, up to 100 mg.
The maximum Omega 3 dosage should not exceed 3000 mg, although certain European safety officials recommend up to 5000 mg as the limit.
Conclusion
Note that the main reason for dosage limits on Omega-3 is due to its blood-thinning properties. While this is one of its beneficial effects, it may become excessive if too much Omega-3 is taken. This is true whether consumed in cod liver oil form or in the form of other supplements. The three types of Omega-3 fatty acids are extremely useful for many body functions and healthy development. If you can get this nutrient from dietary sources, that would be the best option. However, if you are not able to get it from dietary sources, your doctor may recommend fish oil or supplements.
