How Much Omega 3 Should You Eat Everyday?
Most of you would want to know the Omega 3 Dosage You Need Per Day , considering the health benefits they offer. The natural way of getting them is by consuming fatty fish twice a week. For vegetarians it is advised that they take a supplement. However, it is important to ensure that your supplement has enough EPA and DHA. Both EPA and DHA are the useful kinds of omega 3s that are found in fatty fish and algae.
Want to know how much omega 3 you need for good health? Read on!
Omega 3 Dosage You Need Per Day
Currently there is no official recommended daily dosage of omega 3s but most health organizations say that 250 to 500 mg of EPA and DHA combined is sufficient for adults to maintain good health.
Omega 3 for various health conditions
There are health conditions that have responded to the consumption of omega 3 supplements.
In one trial, participants were asked to take 850 mg of EPA and DHA together every day for 3.5 years. This resulted in a 25 percent reduction in heart attacks and a 45 percent reduction in sudden death.
Many organizations recommend that patients having coronary heart disease take 1000 mg of omega 3. They say that patients having high triglycerides should take 2000 to 4000 mg of EPA and DHA combined each day. However, many review studies have not been able to find the beneficial effects of omega 3 on heart disease.
Anxiety and depression
Studies show that consuming high amounts of omega 3 from 200 to 2,200 mg per day can reduce the symptoms of anxiety and depression. It is said that in case of mood and mental disorders, a higher amount of it is optimal.
Do you that a high consumption of omega 3 is linked to a reduction in the risk of breast, colon and prostate cancer. But the dosage needed to reduce the risk hasn’t been specified.
Omega 3 for children and pregnant women
According to research, omega 3, especially DHA is essential prior to pregnancy, during pregnancy an after pregnancy. It is recommended that women consume the dosage for adults and add an additional 200 mg of DHA when they are expecting and nursing their babies.
For infants and children, many organizations say that a dosage of 50 to 100 mg of combined EPA and DHA is sufficient.
Omega 6 intake affects the need for omega 3
Experts are of the opinion that we consume more omega 6s than omega 3s. omega 6s come from refined oils that we use in our foods and which are also present in processed foods. The omega 6 and omega 3 ratio for good health is said to be about 2:1.
Both omega-6 and omega-3 fatty acids need enzymes for them to be converted to their active form. Omega 6 and omega 3 compete for the same enzymes. So, your omega 3 needs depend on the intake of omega 6. If you happen to consume a lot of omega 6s, you may need higher amounts of omega 3s.
Excess of omega 3 can be harmful
FDA says that the use of omega 3 supplements is safe if it doesn’t exceed 2,000 mg per day. On the other hand EFSA, which is the European equivalent of FDA says that consuming up to 5000 mg per day is safe.
The reason there are limit is that omega 3s can cause thinning of blood or too much bleeding in some people. That is why people who are about to undergo a surgery are asked to stop taking omega 3s a week or two before it. Another reason is that vitamin A in high amounts can be toxic and omega 3 supplements like cod liver oil are high in it.
So, it is safer to stay within limits. The best way out is to consult your doctor as he would give you the best advice when it comes to the right dosage.
Hope this post clearly illustrated Omega 3 Dosage You Need Per Day !
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