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omega-3 fatty acid fatty acids have many health benefits. The best way to reap them is by eating fatty pisces at least doubly per workweek, but if you don ’ thymine consume fatso pisces frequently, you should consider taking a addendum. however, it ’ sulfur crucial to make indisputable your supplement contains enough eicosapentaenoic acid ( EPA ) and docosahexaenoic acid ( DHA ). These are the most useful types of omega-3 fatty acid fats, and they are found in fatso fish and alga. You can besides get omega-3 fatty acid from seeds and nuts, like flax seeds and walnuts. These foods contain alpha-linolenic acid ( ALA ), a little partially of which can be converted into EPA and DHA in your body ( 1 ). This article reviews how much omega-3 fatty acid you need for optimum health . parcel on Pinterest
Contents
Official omega-3 dosage guidelines
versatile mainstream health organizations have released their own expert opinions, but they vary well. overall, most of these organizations recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults ( 2, 3, 4 ). however, higher amounts are often recommended for certain health conditions. The recommend dietary allowance ( RDA ) for alpha-linolenic acid is 1.6 grams per day for men and 1.1 grams per day for women ( 5 ). You can shop for omega-3 fatty acid supplements on-line .
SUMMARY To date, there is no official recommended day by day valuation reserve for EPA and DHA. however, most health organizations agree that 250–500 magnesium of combine EPA and DHA is enough for adults to maintain their overall health .
Omega-3 for specific health conditions
The follow health conditions have been shown to respond to omega-3 fatty acid supplements .
Heart disease
One study followed 11,000 people who took an 850-mg drug of combine EPA and DHA every day for 3.5 years. They experienced a 25 % reduction in heart attacks and a 45 % reduction in sudden death ( 6 ). The American Heart Association, among early organizations, recommends that people with coronary heart disease take 1,000 milligram of compound EPA and DHA daily, while those with high triglycerides take 2,000–4,000 mg daily ( 7, 8, 9 ). however, respective large reviews have not found any beneficial effects of omega-3 fatty acid fatso acids on heart disease ( 10, 11 ) .
Depression and anxiety
Studies suggest that high doses of omega-3 fatty acid, ranging from 200–2,200 mg per day, can reduce symptoms of depression and anxiety ( 12, 13, 14, 15 ). In cases of temper and mental disorders, a accessory with higher amounts of EPA than DHA may be optimum .
Cancer
A high intake of fish and omega-3 fatty acid fatso acids has been linked to a reduced gamble of breast, prostate gland, and colon cancers ( 16, 17, 18, 19 ). however, correlation doesn ’ deoxythymidine monophosphate peer causing. Controlled studies need to confirm whether your intake of omega-3 fatty acid fatso acids affects your cancer risk .
SUMMARY omega-3 fatty acid fatso acids may relieve several health conditions. An effective dose ranges from 200–4,000 milligram .
Omega-3 for children and pregnant women
inquiry shows that omega-3 fatty acid fatty acids, particularly DHA, are vital before, during, and after pregnancy ( 20, 21, 22, 23 ). closely all official guidelines recommend adding 200 magnesium of DHA during pregnancy and breastfeeding — in addition to your regular dose ( 24, 25, 26 ). respective global and national organizations have published guidelines for infants and children, ranging from 50–100 mg per day of combined EPA and DHA ( 9 ) .
SUMMARY An extra 200 magnesium of DHA is recommended for pregnant and nurse women. The recommend dose for infants and children is 50–100 magnesium of unite EPA and DHA per day .
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Omega-6 intake may affect your omega-3 needs
The typical western diet contains around 10 times more omega-6 fatty acid than omega-3 fatty acid. These omega-6 fatty acid fatty acids come chiefly from refined vegetable oils that are added to processed food ( 27, 28 ). many experts believe that the optimum omega-6 fatty acid to omega-3 fatty acid ratio is closer to 2:1 ( 29 ). omega-6 fatty acid and omega-3 fatty acid compete for the same enzymes, which convert the fatso acids into their biologically active forms ( 30, 31 ). consequently, if you wish to improve your omega-3 fatty acid condition, you should not only be sure to get adequate omega-3 fatty acid from your diet and supplements but besides consider reducing your consumption of vegetable oils senior high school in omega-6 fatty acid .
SUMMARY Your body may function best with balance amounts of omega-6 fatty acid and omega-3 fatty acid .
Too much omega-3 can be harmful
The Food and Drug Administration ( FDA ) claims that omega-3 fatty acid supplements containing EPA and DHA are dependable if doses don ’ t exceed 3,000 milligram per day. On the other hand, the european Food Safety Authority ( EFSA ) notes that up to 5,000 mg per day from supplements is safe. These cautions are in seat for several reasons. For one, omega-3 fatty acid can cause blood thin or excessive bleed in some people. For this reason, many organizations encourage people who are planning operation to stop taking omega-3 fatty acid supplements 1–2 weeks advance. The second reason is due to vitamin A. This vitamin can be toxic in high amounts, and some omega-3 fatty acid supplements, such as cod liver anoint, are gamey in it. last, taking more than 5,000 magnesium of omega-3 fatty acid has never been shown to provide any add benefits, so the risk is not worth taking .
SUMMARY Taking up to 3,000–5,000 mg of omega-3 fatty acid per day appears to be dependable, although such a high gear intake is likely not necessity for most people .
Omega-3 supplement doses
omega-3 fatty acid supplements, including fish anoint, contain the long-chain omega-3 fatty acid fatso acids EPA and DHA. It ’ south important to read the label of your omega-3 fatty acid supplement to figure out how a lot EPA and DHA it contains. These amounts vary, and the labels can be confusing. For exercise, a product may provide 1,000 milligram of fish oil, but its levels of these two fats could be a lot lower. Depending on the concentration of EPA and DHA in a dose, you may need to take angstrom many as eight capsules to reach the recommend sum. For more information, you can consult this detailed lead to omega-3 fatty acid supplements .
SUMMARY It ’ mho crucial to consider how much EPA and DHA there is in a accessory — not barely how much pisces oil it contains. This helps ensure that you ’ rhenium getting enough EPA and DHA .
The bottom line
When taking omega-3 fatty acid supplements, always follow the instructions on the label. however, keep in mind that omega-3 fatty acid needs deviate by individual. Some people may need to take more than others.
The recommend consumption of alpha-linolenic acerb is 1.6 grams per day for men and 1 gram per sidereal day for women. In contrast, there are no official guidelines for the consumption of long-chain omega-3 fatty acid. Yet, health organizations by and large recommend a minimal of 250 mg and a maximal of 3,000 magnesium of compound EPA and DHA per day, unless instructed differently by a health professional .