Omega-3 Dosage: How Much EPA and DHA Should I Take?
Making an omega-3 dosage recommendation can be complicated
Decades of research studies converge on the findings that omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) provide important benefits for cellular and metabolic health throughout the lifespan.1,2 Upon learning of these benefits, one of the first things people want to know is, how much EPA and DHA should they take to meet their daily needs? While this may seem like a simple question, because a number of factors contribute to an individual’s omega-3 status, the answer can actually be quite complicated.
To help address this question of dosage, several health organizations have released their own dosing recommendations based on available research and various other criteria.3,4 These organizations typically recommend that healthy adults consume a minimum of 500 mg of EPA and DHA each day, but recognize that higher amounts are often needed for individuals with metabolic risk factors and during specific periods of development, such as gestation and infancy.5
Many generalized dosage recommendations fail to account for certain variables
While these generalized recommendations are helpful, they fail to account for a number of known genetic and environmental variables that can affect omega-3 metabolism, and often lead to considerable variation between individuals.6 Coupled with the evidence that larger doses of EPA and DHA are safe, well-tolerated, and more effective for increasing omega-3 blood levels than modest doses, it stands to reason that many individuals would benefit from consuming a considerably higher dose than those historically recommended.7
Virtually all our cells depend on omega-3 fatty acids EPA and DHA
The average human body is composed of approximately 37 trillion cells and virtually all of them depend on omega-3 fatty acids EPA and DHA for maintaining foundational daily cellular activities.8,9 Although humans are able to synthesize EPA and DHA from alpha-linoleic acid (ALA)—a fatty acid precursor found in flaxseed, walnuts, and canola oil—because ALA’s conversion into EPA and DHA is very low, it is generally recommended that EPA and DHA be consumed directly through dietary sources including cold-water fatty fish and/or fish oil supplements.10,11
After EPA and DHA are ingested, they are placed within the phospholipids of cell membranes, where they directly and indirectly affect cellular function by promoting the fluidity, flexibility, and/or the permeability of cell membranes.8 These features are vital to numerous daily cell operations, including receiving, processing, and responding to information from nearby cells and messages coming from the surrounding environment.8,12 Importantly, because organs are made up of cells, obtaining sufficient omega-3s means that organs will also have the potential to function more optimally. And because normal organ functioning is associated with greater general health, adequate omega-3s can help optimize overall health. (For more information about omega-3 benefits, refer to “An Introduction to Omega-3 Fats”.) In sum, the intake of fatty acids influences virtually all aspects of health and disease because of their diverse roles as structural lipids in every cell and as signaling precursors throughout the body.13
Evidence demonstrates larger doses of EPA and DHA are safe and potentially more effective
In spite of the body’s significant need for EPA and DHA (again, 37 trillion cells depend on these dietary fats for carrying out daily cellular activities!), most of the clinical trials evaluating the effects of EPA+DHA have historically tended to err on the side of caution by using smaller (and somewhat arbitrary) doses ranging between 250 mg per day to 1000 mg per day. While modest dosing may have been a sound, precautionary tactic at an earlier point in the omega-3 literature, accumulating evidence demonstrating that larger doses are safe and potentially more effective suggests that research using smaller doses may not be speaking to the full potential of omega-3s for optimizing health.14–16 Moreover, smaller doses are less likely to provide sufficient support for all people, given that differences in diet and metabolism mean some individuals require much greater amounts of EPA and DHA than others.6
Omega-3 requirements vary from person to person
As discussed, a number of variables factor into the amount of omega-3 polyunsaturated fatty acids an individual’s body will require for maintaining normal cellular and metabolic activities. More specifically, variables including age, sex, diet, body mass, genetics, medication use, health status, and exposure to pollutants and toxins all affect how well someone metabolizes dietary fatty acids, and thus, their omega-3 status.17,18 This variability in omega-3 status also helps explain why we tend to see mixed results at the outcome of omega-3 research trials.6
For example, giving a fixed dose of 1000 mg per day to someone who is wildly deficient in omega-3s may barely move the needle in terms of increasing omega-3 blood levels, whereas giving the same fixed dose to someone who eats a diet rich in fish and has no trouble metabolizing dietary fats may be perfectly sufficient for achieving a therapeutic EPA + DHA blood level. In light of this variability, EPA+DHA recommendations should be based on individual omega-3 needs and requirements whenever possible.
Omega-3 blood testing: Important numbers to know
The fastest and most efficient way to determine your omega-3 requirements is by taking a blood test to evaluate your omega-3 index and working with your doctor to determine a dosing regimen that best suits your needs. In recent years, a number of companies have started providing “at home” testing kits for determining your omega-3 index. While this may seem like a more convenient option than traditional testing, it is important to recognize that simply knowing your omega-3 levels is not enough information to determine the “optimal” amount of fish oil you should be taking. Those truly interested in optimizing their health are encouraged to work directly with their primary care physician to obtain testing services, establish a supplementation regimen, and retest their omega-3 blood levels after 3-6 months to gauge how their omega-3 levels are reacting to supplementation.
The omega-3 index is a measure of the relative amount of EPA and DHA in red blood cells, expressed as the percentage of the total amount of fatty acids present. If an individual has an omega-3 index of 3.6%, this means that 3.6% of all fatty acids present in their red cell membranes is EPA+DHA. Importantly, this result would also suggest that the individual is omega-3 deficient, which is associated with a vast array of negative health implications.19
For example, research indicates that an omega-3 index less than 4% fulfills the criteria for a cardiovascular risk factor.20 Conversely, an index value larger than 8% is considered cardioprotective, and associated with reduced risks of cardiac events, cardiac death, and problems related to coronary health.21 As a point of reference, in studies with Americans not taking omega-3 supplements, the average omega-3 index values ranged from 4 to 5% well below cardioprotective levels). Given that experts typically recommend targeting an omega-3 index between 8% and 12%, these results suggest that the average American would benefit from increasing their omega-3 index through supplementation.22,23
But this begs a similar question—how much EPA and DHA does a person need to take to increase their omega-3 index? Although this can only be definitively answered through testing, supplementing, and retesting, a number of observational and intervention studies find a dose-dependent relationship between omega-3 supplementation and the omega-3 index.6,21 In other words: the higher the dose of supplemental EPA+DHA, the greater the increase in omega-3 index.
Safety concerns: Is there such a thing as too much omega-3s?
Another frequently asked question concerning omega-3 dosage is the maximum amount of omega-3s a person can safely consume. According to the European Food Safety Authority (EFSA), a panel of scientific experts established by the European Union to assess risks associated with the food chain, the answer to this question is not yet known. Based on their assessment of the available research, EFSA contends that the data on omega-3s is insufficient for establishing an upper intake level of EPA and DHA, but that supplemental intakes of up to 5000 mg per day are generally well-tolerated and do not increase the risks of adverse health complications, such as prolonged bleeding or cardiovascular disease (CVD).7
With respect to the safety of omega-3 fish oil, a more important consideration than dosage is the oxidative stability of the product. Oxidative rancidity occurs when the double bonds of a fatty acid molecule react with oxygen and break down, forming a free radical and a chemical group that contribute to the ‘fishy smell’ often associated with less fresh fish oil. Because of their multiple double bonds, the fatty acids in fish oils are more susceptible to oxidative rancidity than other dietary fats. Moreover, since the consumption of oxidized fatty acids has been shown to contribute to negative health outcomes—such as free radical formation and increased susceptibility to oxidative damage to tissues—individuals should take great care in selecting high-quality, third party tested fish oil to help ensure the freshness and safety of their fish oil.25
Omega-3 intake recommendations
All individuals, regardless of age or health status, are encouraged to undergo blood testing and work with a physician who can make personalized recommendations based on their unique dietary needs. However, in the absence of testing, we have provided general daily recommendations, based on life stage and general health status. These recommendations are informed by: 1) extensive review of the omega-3 and human physiology literatures, 2) consideration of the many factors impeding omega-3 synthesis and absorption, 3) clinical evidence demonstrating that higher doses of omega-3s result in higher omega-3 levels,6,21 and 4) research indicating that doses as large as 5000 mg per day are safe for daily consumption by adults.7
Importantly, these dosage recommendations should be combined with efforts to consume: 1) oily, wild-caught fish at least twice a week, and 2) a low intake of omega-6 fats (commonly found in vegetable oils, nuts, processed foods, etc.). This is because omega-6 fats compete with omega-3s for the enzymes needed to synthesize their fatty acid derivatives, and thus, excessive consumption of omega-6 fatty acids may effectively replace omega-3s within cell membranes. (For a comprehensive summary of omega-3 benefits and the risks associated with a high omega-6 to omega-3 ratio, see “An Introduction to Omega-3 Fats”.)
Healthy Children (ages 4-12) : 2000 mg EPA+DHA per day
(ages 4-12) 2000 mg EPA+DHA per day Healthy Adolescents (ages 13-18) : 2000-3000 mg EPA+DHA per day
(ages 13-18) 2000-3000 mg EPA+DHA per day Healthy Adults (ages 18+): 3000-4000 mg EPA+DHA per day
As you likely noted, these intake recommendations are substantially higher than those provided by other health organizations, who generally recommend healthy adults take a minimum of 500 mg of EPA+DHA daily.5 It is important to recognize that these more modest intake recommendations are suggested minimums, rather than recommendations for optimal cellular health and functioning. Moreover, these modest intake recommendations are informed by research which has historically tended to err on the side of caution by using smaller doses, when we now have sufficient evidence that doses as large as 5000 mg per day are safe for daily consumption and more effective for raising the omega-3 index towards cardioprotective levels.6,21,26
3000-4000 mg of EPA and DHA per day is supportive for most healthy adults
In summary, a number of factors contribute to an individual’s omega-3 status, and the amount of EPA and DHA they require for optimal cellular health. Although the only conclusive way to ensure you are meeting your daily needs is through blood testing, supplementing with 3000 to 4000 mg of EPA+DHA daily should provide sufficient support for most healthy adults, and importantly, buffer against the competitive effects of factors impeding omega-3 metabolism.
The Recommended Levels of Fish Oil Per Day
Health experts recommend fish oil because it has high levels of healthful omega-3 fatty acids, which many Americans lack in their diet. Consuming adequate levels of omega-3 fatty acids may help you to reduce your risk of heart disease, decrease blood pressure, slow cognitive decline and improve symptoms of certain skin conditions. Fish oil is rich in omega-3 fatty acids called DHA and EPA. However, a large intake of fish oil can cause side effects and health risks.
Adult Recommendations According to the American Heart Association, adults without documented heart disease should consume 500 mg of fish oil daily. Adults with heart disease should consume 1 gram daily, ideally from fish. People trying to lower their triglyceride level or blood pressure should aim to have 2 to 4 grams daily from a fish oil supplement taken under a doctor's supervision. It is not recommended to take more than 3 grams of fish oil supplements per day without notifying your doctor.
Pregnancy, Infant and Child Recommendations Though there is no recommended fish oil intake for pregnant and lactating women, research indicates that appropriate DHA and EPA intake can improve brain and eye development in the fetus and infant. There is no recommended fish oil dosage for children. Pregnant women and children should not exceed the general DHA and EPA daily recommendation and should avoid fish and supplements high in mercury.
Dietary Sources Consuming fish is the easiest and safest way to increase your fish oil and omega-3 fatty acid intake. Salmon, herring, tuna, mackerel, trout, and sardines are all good sources of DHA and EPA. To obtain the recommended 500 mg per day, try to consume one of these kinds of fish twice per week. Small levels of DHA and EPA can also be found in some fortified foods such as eggs, orange juice and milk.
Fish Oil Benefits, Nutriton, Dosage and Side Effects
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
Out of 12 dietary, lifestyle and metabolic “preventable causes of death” that were examined in a 2009 study, omega-3 fatty acid deficiency ranked as the sixth highest killer among Americans. Research shows that omega 3-fatty acids, which can be obtained from taking fish oil and consuming fish, can help ward off a number of common causes of death, such as heart disease and stroke.
What are the benefits of fish oil? Studies suggest these include decreasing the risk of not only cardiovascular diseases, but also symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis, and chronic skin ailments like eczema.
Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy. Prescription fish oil has even been approved by the FDA to lower unhealthy high triglyceride levels.
Most of these fish oil benefits exist because it’s one of nature’s richest sources of omega-3 fatty acids, which have anti-inflammatory effects.
What Is Fish Oil?
Fish oil comes from the tissues of oily fish. When it comes to human consumption of fish oil, you can get it from eating fish or from taking a supplement.
The best sources of omega-3 oils are cold-water, fatty fish, such as salmon, herring, white fish, sardines and anchovies.
Fish oil is a concentrated source of omega-3 fats, which are also called ω-3 fatty acids or n-3 fatty acids. To get more scientific, omega-3s are long-chain polyunsaturated fatty acids (or PUFAs).
Our bodies are able to make most of the fats we need need, but that’s not true for omega-3 fatty acids. When it comes to these essential fats, we need to get them from omega-3 foods or supplements.
Fish oil benefits are attributed to two very important omega-3 PUFAs: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA and EPA are sometimes called the “marine omega-3s” because they mainly come from fish.
Nutrition Facts
As mentioned, the main nutritional value of fish oil is its high omega-3 fatty acid content, particularly of DHA and EPA.
Nutritional information varies by product and fish source, so you’ll want to check supplement labeling for specific details. One teaspoon (four grams) of fish oil from sardines, for example, typically contains approximately:
40.6 calories
4.5 grams fat (1.5 grams saturated fat)
0 milligrams sodium
0 grams fiber
0 grams sugar
0 grams protein
14.9 international units vitamin D (4 percent DV)
1,084 milligrams omega-3 fatty acids (DV varies by age and gender)
90.6 milligrams omega-6 fatty acids (DV varies by age and gender)
Fish Oil vs. Krill Oil
The types of fish which are most commonly used to make fish oil supplements include: salmon, cod liver, mackerel, sardines, halibut, pollock and herring.
Krill is another small, shrimp-like creature that is used to make krill oil, another marine source of omega-3 fats. Krill oil has a red color and naturally contains astaxanthin, a type of antioxidant is added to some fish oils.
While both fish and krill oil provide omega-3s, they are of different chemical forms. The type found in fish oil is mostly triglycerides, while the type found in krill oil is mostly in the form of phospholipids.
This seems to change how the fats are absorbed.
Some research suggests that krill oil may be better absorbed than fish oil. However because findings have been mixed, at this time experts still tell us that there isn’t sufficient evidence to say that krill is necessarily better.
Benefits
1. ADHD
When it comes to mental health, what is fish oil good for? There’s some evidence suggesting that omega-3 fatty acids may contribute to symptoms of ADHD and related developmental problems, as well as many other mood and mental health problems over one’s lifetime.
A 2012 study involving children from 6 to 12 years of age with ADHD found “statistically significant improvements” among those taking omega-3 supplements in the following categories: restlessness, aggressiveness, completing work and academic performance.
Another study found that increasing omega-3 intake, specifically DHA, may improve literacy and behavior in children with ADHD. Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60 percent of the brain is composed of fats.
2. Alzheimer’s Disease
For several years now, the fish oil and Alzheimer’s disease connection has been studied with consistent results. The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults.
A study published in the FASEB Journal found that fish oil may act as a natural weapon to help fend off the onset of cognitive decline and Alzheimer’s disease.
Another study conducted by researchers at Rhode Island Hospital that examined the relationship between fish oil supplementation and indicators of cognitive decline found that the adults taking fish oil (who had not yet developed Alzheimer’s) experienced significantly less cognitive decline and brain shrinkage compared to adults not taking fish oil.
3. Arthritis
Omega-3 supplements may help relieve symptoms of rheumatoid arthritis, especially joint pain.
One study also showed that omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain. Fish oil may be a safer alternative to NSAIDs when taken long term for pain management, considering it has very low risk for side effects.
4. Cancer
Scientific studies have found that fish oil may help to prevent and kill various cancers, including colon, prostate and breast. It may also make conventional cancer drugs more effective.
Intravenous fish oil lipid emulsions, in particular, are rich in omega-3 polyunsaturated fatty acids, which exhibit anti-inflammatory and immunomodulatory effects.
A scientific review published in 2013 looked at omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers concluded that there’s a great deal of evidence suggesting that omega-3s have antiproliferative effects – which means they inhibit cancer cell growth – in cancer cell lines, animal models and humans.
Another scientific review in 2014 evaluated study findings on omega-3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development.
According to this review, there is solid evidence to support the use of omega-3s as “a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses.”
Additionally, a 2016 study found that “very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.”
Fish oil also looks to be helpful for another type of cancer experienced by women: endometrial cancer. A 2015 study published in the American Journal of Clinical Nutrition finds that “long chain omega-3 intake associated with reduced endometrial cancer risk only in normal-weight women.”
5. Cardiovascular Disease
Omega 3 fish oil has anti-inflammatory properties, which may help prevent or manage a plethora of cardiovascular diseases. According to a 2019 systematic review, DHA (compared to EPA) seems to be an especially beneficial bioactive compound for heart, cardiovascular and brain function.
Some studies have found that fish consumption can protect against heart disease, in spite of a large intakes of fat and cholesterol. Fish oil has been shown to impact on several risk factors associated with coronary heart disease, including hypertension, high levels of triglycerides, and high LDL cholesterol.
Omega-3 fatty acids are also associated with improved survival rates for heart attack victims according to some research. A study published in the medical journal Circulation found that people who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts’ overall functioning and also reduced biomarkers of systemic inflammation.
Although the National Center for Complementary and Integrative Health reports that “research indicates that omega-3 supplements don’t reduce the risk of heart disease”, they also tell us that “people who eat seafood one to four times a week are less likely to die of heart disease.”
6. Depression and Anxiety
A 2017 study published in Critical Reviews in Food Science and Nutrition concluded that “There is mounting evidence to suggest that n-3 PUFAs play a role in depression and deserve greater research efforts.” Most studies suggest a small-to-modest beneficial effect of PUFAs on depressive symptoms compared to placebo.
Omega-3 fatty acids have been shown to be critical for development and function of the central nervous system. Evidence from randomized placebo-controlled trials suggests deficiency of dietary in omega-3 PUFAs may contribute to development of mood disorders, and supplementation may provide a new treatment option for depression and other mood-related problems.
According to a 2017 study published in the Journal of Integrative Neuroscience, there are several mechanisms by which omega-3 PUFAs are thought to induce an antidepressant effect, including by having anti-inflammatory actions and direct effects on membrane properties in the brain.
7. Diabetes Complications
A study published in Brain Research shows how far-reaching fish oil can be for people with diabetes. Researchers found that fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed.
The study also showed that fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular.
8. Eye/Vision Related Disorders
Studies show that a combination of lutein plus zeaxanthin and omega-3 fatty acids can help to reduce age-related macular degeneration. Results have been mixed regarding whether omega-3s can help to slow down progression of advanced macular degeneration (AMD).
DHA is a major lipid component of retinal photoreceptors in outer segments of the eyes. It has been shown to have anti-inflammatory and anti-angiogenesis properties that can protect against AMD.
9. Skin and Hair
Fish oil benefits for skin include the ability to nourish the skin with fats and fat-soluble vitamins that help maintain a smooth, elastic texture. There is also evidence that fish oil prevents signs of photoaging (wrinkles), potentially as well as skin cancer, allergic reactions, dermatitis, cutaneous wounds and melanogenesis.
One of the biggest reasons fish oil leads to healthier skin is the fact that it can reduce inflammation. Research has shown that fish oil supplements can even reduce sun-induced inflammation and provide sunburn relief.
The deficiency of EPA and DHA in diet contributes to skin conditions, such as dandruff, thinning hair, eczema and psoriasis, as well as age spots and sun spots.
In one study, individuals taking fish oil equivalent to 1.8 grams of EPA had a significant reduction in symptoms of eczema after 12 weeks. Researchers believe that these effects may be due to fish oil’s ability to reduce leukotriene B4, an inflammatory substance that plays a role in eczema.
10. Fertility and Pregnancy
How might fish oil help you sexually? Recent studies have shown that the consumption of omega-3 fish oil may help improve fertility in both men and women.
One of the greatest benefits for men is due to DHA, which is a byproduct of omega-3 fatty acids that plays a key role in the mobility and health of sperm.
Fish oil has also been shown to support fertility in women by reducing inflammation, balancing hormones and regulating their cycles. It may also be helpful in the treatment of conditions like polycystic ovarian syndrome and endometriosis, which can cause infertility.
Fish oil is also extremely beneficial for pregnant women and their children. Throughout pregnancy and also while breastfeeding, a woman’s omega-3 needs are even higher than usual.
According to the American Pregnancy Association, most U.S. women are deficient in EPA and especially DHA going into pregnancy and get even more depleted during pregnancy, as the placenta supplies the fetus with DHA from the mother’s tissue.
Omega-3 DHA is a critical building block of the fetal brain, eyes and nervous system. Once the baby is born, omega-3s continue to be vital to healthy brain development and immune function.
Omega-3 fatty acids also seem to reduce the chance of premature delivery. EPA and DHA intake can help support healthy labor and delivery outcomes.
This omega-3 duo also helps normalize mood and overall well-being in the mother after giving birth.
11. Weight Loss/Management
Australian researchers published results of a study examining the effects of fish oil on weight loss in combination with diet and exercise in the May 2007 issue of American Journal of Clinical Nutrition. The results show that a combination of fish oil supplements and regular exercise can reduce body fat while also improving heart and metabolic health.
The fish supplementation group had lowered triglycerides, increased HDL cholesterol and improved blood flow. Overall, adding fish oil to a current exercise program (and an overall healthy lifestyle) looks like it can decrease body fat as well as cardiovascular disease risk.
Another small study had all volunteers consume the same exact control diet and substituted fish oil for visible fats (things like butter and cream). The volunteers consumed six grams of fish oil each day for three weeks.
They found that body fat mass decreased with the intake of fish oil.
The researchers concluded that dietary fish oil reduces body fat and stimulates the use of fatty acids for the production of energy in healthy adults. This means it may also be helpful for those looking to improve their body composition via exercise and bodybuilding.
Fish Oil Deficiency
Many of Americans’ health problems can be traced back to having an omega fat imbalance, specifically of omega-3 and omega-6 fats. Omega-6 fats aren’t necessarily bad for you, but if they’re consumed in large amounts without omega-3s they can cause inflammation, which leads to chronic illness.
Today, the average American has a 20:1 ratio of omega-6 to omega-3s, when a healthy ratio is more ideally around 2:1. Put in other numerical terms, the typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.
The biggest cause of omega-3 deficiency is the overconsumption of foods high in omega-6 fatty acids. Omega-6 comes from things like fried foods, fast foods and boxed foods that contain vegetables oils (like soybean oil, canola oil, sunflower oil, cottonseed oil and corn oil).
Research has shown that having a lower ratio of omega-6/omega-3 fatty acids can reduce the risk of many common chronic diseases, including:
ADHD
Asthma
Arthritis
Autoimmune diseases
Cancer
Depression
Heart disease
Fertility problems in men and women
Related: Top 8 Vegan Omega-3 Sources: How to Get Vegan Omega-3 Into the Diet
Supplement Dosage Recommendations
The best way to achieve a good balance of omega-3 and omega-6 is by getting fish oil from wild-caught fish, such as salmon. However, it is also beneficial for some people to supplement with a high-quality omega-3 fish oil or cod liver oil.
How much fish oil should you take per day?
Currently, there isn’t a set standard recommendation for how many omega-3s we need each day, but suggestions range from a fish oil dosage of 500 to 1,000 milligrams daily.
How easy is it to get these recommended amounts? To give you an idea, there are more than 500 milligrams of total omega-3s in one can of tuna fish and one small serving of wild-caught salmon.
Ideally aim to eat at least two servings of fatty fish each week to fulfill your omega-3 needs. This is a recommendation that us encouraged by organizations such as the American Heart Association.
If you’re not able to get enough fish oil benefits through your diet, fish oil pills can be a good option. When taking fish oil, more is not always better. Remember that you want it to stay in a balanced ratio with omega-6 fats.
When should you take fish oil supplements? The time of day is not important, so take it when it’s most convenient, ideally with a meal.
Risks, Side Effects and Drug Interactions
Omega-3s from supplements usually produce only mild side effects, if any at all, when taken at recommended doses. While they are generally tolerated well, fish oil side effects can include:
belching
bad breath
heartburn
nausea
loose stools/diarrhea
rash
nosebleeds
Taking a high-quality supplement may reduce the likelihood of any unwanted side effects. It’s also a good idea to take fish oil pills with meals to reduce side effects.
Before taking this product, you should speak with your doctor if you currently take any medication or have any ongoing health concerns. You should also speak to your doctor if you have a known fish or shellfish allergy.
If you have a bleeding disorder, bruise easily or take blood-thinning medications, you should use these supplements with extra caution, since large doses of omega-3 fatty acids can increase bleeding risk. This bleeding risk also applies to people with no history of bleeding disorders or current medication usage.
If you have type 2 diabetes, you should only use supplements under your doctor’s supervision. Individuals with type 2 diabetes can experience increases in fasting blood sugar levels while taking fish oil supplements.
Avoiding Low-Quality Supplements:
Also, not all fish oils are created equal. Most fish oils are highly processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid.
For that reason, you want to buy a fish oil in triglyceride form that also contains antioxidants to preserve them like astaxanthin or essential oils.
A high percentage of omega-3 oils on the market today may contain mercury and pesticide residues plus hydrogenated oils.
Look for astaxanthin as part of any high-quality fish oil supplement.
To avoid supplements containing mercury or other harmful contaminants, purchase supplements from a reputable source that clearly tests for these health-hazardous contaminants in its products. These tests should be ideally conducted by a third-party, and a certificate of analysis should indicate the levels of purity from environmental toxins.
Is Fish Oil for Dogs and Pets Safe?
Just like with humans, omega-3 fats found in fish have been shown to have beneficial effects in treating illnesses in dogs and pets, according to Pet MD. Research suggests that omega-3s can help with the treatment of infections, cancer, joint, heart, kidney, skin, and gastrointestinal problems in dogs, in addition to having positive effects on wound healing, skin health and coat quality.
However, too much may have adverse effects on health. The National Research Council has established a “safe upper limit” of EPA and DHA for dogs, which is a daily dose between 20–55 milligrams per pound of body weight (of combined EPA and DHA).
In order to prevent side effects like digestive upset, stick to giving your dog no more than this amount.
Related: Omega-3 for Dogs: What Are the Benefits of Omega-3 for Dogs?
Does It Cause Prostate Cancer?
The National Institute of Health tells us that “there is conflicting evidence on whether omega-3s might influence the risk of prostate cancer.”
In 2013 a study came out that made a lot of people concerned about fish oil supplements and cancer. The study, published in the Journal of the National Cancer Institute, showed that men who consume the largest amount of omega-3 oil had a 71 percent higher risk of high-grade prostate cancer and a 43 percent increase in all types of prostate cancer.
The study was conducted on 2,227 men, of which 38 percent of the men already had prostate cancer.
The biggest risk seemed to be associated with “mega doses” of omega-3s.
The American Heart Association considers taking up to three grams of fish oil per day “safe.” It advises that “patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care.”
Most physicians would say that taking 2+ grams (or 2,000+ milligrams) daily is a mega dose.
The reason why fish oil may potentially increase a man’s risk of prostate cancer seems to be due to an imbalance in fatty acid intake. If your diet contains too many omega-3 fatty acids, your immune system wouldn’t work very well because omega-3 and omega-6 fatty acids are meant to work in a system of checks and balances.
Take a look at how much fish oil you take and what brand you take. Be sure to follow dosage guidelines to reduce your risk for unwanted effects.
Related: Omega-3 Side Effects & What They Mean
Final Thoughts
