How Much Omega 3 per Day?

Omega-3s are extremely important for your health. Examples of omega 3s are EPA, DHA, and ALA. You can find them in supplements as well as in different foods. You may end up developing several diseases if you do not take enough omega 3s. It is important to include food rich in omega 3s in your diet because your body cannot produce these fatty acids on its own. The problem is that most people do not have clear information about how much omega 3 per day is enough for the body. Do you have the same confusion? Keep reading to find out more about it.

How Much Omega 3 Do You Need per Day?

Daily omega 3 requirement is a debatable issue with no standard dosage information. As the American Heart Association (AHA) recommends, you should take at least 1g of EPA+DHA a day if you have heart disease. You may be able to lower triglycerides by taking higher doses of omega 3s, usually between 2 and 4 grams per day. Howecer, the FDA has suggested that for most people daily intake of omega-3s from supplements should not exceed 2g.

You should talk to your healthcare provider before deciding on how much omega 3 per day to start with. Avoid giving your child these supplements unless your doctor has suggested it. Amount of omega 3s you need will also depend on your age and weight. Here are some guidelines to help you decide:

Recommended Daily Amount from the Institute of Medicine by Age

0 to 12 months

500 mg/day

1 to 3

700 mg/day

4 to 8

900 mg/day

9 to 13

Girls – 1,000 mg/day

Boys – 1,200 mg/day

14 to 18

Girls – 1,100 mg/day

Boys – 1,600 mg/day

Adults

  • ŸWomen – 1,100 mg/day
  • ŸPregnant Women – 1,400 mg/day
  • Breastfeeding Women – 1,300 mg/day
  • ŸMen – 1,600 mg/day

Sources of Omega 3

Now that you have clearer information about how much omega 3 per day is essential for maintaining good health, you may also want to learn about different sources of omega 3s. Oily fish, such as sardines, salmon, tuna and mackerel is arguably the best source of omega 3 fatty acids. If you want to get it from vegetarian sources, you should opt for canola oil, walnuts, tofu, and flaxseeds. Here are some other suggestions for you to consider.

Food Types

List of Foods

Fish

Herring, oysters, halibut, trout, sardines, salmon, tuna, mackerel

Dairy and juices

Juice, milk, eggs, soymilk, margarine, yogurt

Grains and nuts

Pasta, flour, cereal, bread, oatmeal, walnuts, flour tortillas, packaged pizza, peanut butter, pumpkin seeds

Fresh produce

Kale, Brussels sprouts, parsley, watercress, spinach, mint

Oil

Soybean oil, canola oil, walnut oil, flaxseed oil, cod liver oil, mustard oil

Baby food

Jars of baby food, infant formula, baby cereals

Other omega 3-enhanced products

Children and adults vitamins, supplements, weight loss shakes, protein powders, meal replacement bars

Tips: It is recommended to get omega 3 from different sources. What it means is that you should not rely only on oily fish to meet your daily requirement of omega 3s, but include some vegetables and other food items in your diet to provide your body with enough omega 3s.

Benefits of Omega 3

There are a number of reasons why you should provide your body with an adequate amount of omega 3 fatty acids. For instance:

  • It helps reduce triglycerides levels in your body and prevent heart disease as a result.
  • It helps reduce inflammation in your body and proves effective against conditions such as rheumatoid arthritis.
  • It relieves stiffness in the joint and improves mobility.
  • It helps reduce chances of sudden death when taken in recommended doses after a heart attack.
  • It helps manage conditions such as anxiety, depression, and attention deficit disorder (ADHD).

And knowing how much omega 3 per day will help you to better manage your diet and get more of its benefits.

Can You Take Too Much Omega 3?

Considering the benefits of omega 3 fatty acids, you would really want to include several omega 3 sources in your diet. However, many people ask if they can take too much of omega 3. The answer is there's no evidence that you can have too much omega 3s, especally from natural sources, but you should definitely talk to the doctor about talking supplements like fish oil. 

Your body uses it immediately, so there is no need to worry. However, there are some exceptions as well. For instance, you may want to keep an eye on your omega 3 intake if you have blood coagulation problems or take anti-coagulant drugs. If that is the case, you should avoid taking fish oil supplements because they can affect blood clotting. Very high intake of these fatty acids in this condition may increase your risk of hemorrhagic stroke. You may also notice blood in the urine.

 
 
Current time: 12/12/2017 01:40:16 am (America/New_York) Memory usage: 3387.41KB