How much omega-3 fish oil do you need per day?
Determining Your Ideal Omega-3 Daily Intake
You’ve read the articles and are now about to become one of the millions already taking omega-3. Great decision. From our brains to our hearts to our eyes, taking a fish oil supplement is such a simple, accessible and affordable way to maintain good health.
But while most would agree that it’s good for us, a quick scan of the Internet reveals little consensus when it comes to one important factor - how much omega-3 we should take.
The reason for this is simple according to Jackie McCusker, nutritional therapist at the University of Westminster’s Be Well London clinic. “The recommended dose of omega-3 fatty acids for each individual is different, dependent upon on their life stage,” she told us. “For example, if they are pregnant, their requirement for DHA will be more significant as it’s used in large amounts for the baby’s growing brain.”
So what is the right daily dose of omega-3 fatty acids for you? When and how should you take your fish oil to see maximum results? And is there anything you shouldn’t take your fish oil with, such as coffee or other supplements? Read on to find out.
How much omega-3 a day do we need?
There isn’t a simple answer to that question as there is no consensus among experts on the ideal omega-3 RDA (recommended daily amount).
For general good health, leading health agencies such as the World Health Organisation (WHO) suggest that the minimum amount of combined EPA and DHA healthy adults should be having per day is 250-500mg. Our own UK Food Standards Agency recommends at least two portions of fish per week, one of which should be oily fish, such as salmon, mackerel and sardines. This would work out to around 300mg of EPA and DHA combined per day.
What omega-3 fish oil dosage will provide a noticeable benefit to your health?
While the bare minimum dose is 250-500mg for general good health, to see a noticeable difference when it comes to your heart and your blood pressure, the consensus among the experts is that adults should take between 2,000-3,000mg of EPA and DHA combined per day.
For example the approved health claim for omega-3 suggested by the EFSA (European Food Safety Authority) for normal blood pressure is 3,000mg of EPA and DHA.
How long will I need to take omega-3 before I see a difference in my health?
It’s important to take this dose for at least three months, because it takes this long for the EPA and DHA in our cells to reach optimum levels, especially if your omega-3 levels are low to start with.
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