How much Omega-3 should you get daily?
Omega-3s are important parts of the cellular tissues and membranes thus help normal heart, lungs, immune and brain function and hormone system.
The amount of Omega-3 a person needs depends on their age, sex, and health status. If a person does not eat fish on a regular basis, then taking an Omega-3 supplement might be a good idea.
Fatty fish, nuts, and seeds are rich in omega-3s. Fatty fish are high in DHA and EPA. Plant sources are high in ALA.
There are three types of omega-3 fatty acid:
- docosahexaenoic acid (DHA)
- eicosapentaenoic acid (EPA)
- alpha-linolenic acid (ALA)
There are few guidelines for recommended intake of Omega-3s for different people to achieve optimal health or dietary needs for certain health conditions or simply said, the recommended amount a person needs to ensure nutritional adequacy.
Adults-males and females
It is well agreed that adult males and females should get around 0.25 g of EPA+DHA per day and ALA dose of 1.6 g for males and 1.1 g for females.
Pregnant and breastfeeding women
During pregnancy and lactation periods, women should follow a supplementation regimen as follows:
- 0.3 g of EPA plus DHA, of which at least 0.2 g should be DHA
- 1.4 g of ALA while pregnant
- 1.3 g of ALA while lactating
For babies up to the age of 1 year, the infants should consume 0.5 g of total Omega-3s from human milk that contains ALA, DHA, and EPA.
Omega-3 for cardiovascular health
It is recommended for heart health to consume around 1g of EPA plus DHA per day, preferably from dietary intake such as oily fish.
Omega-3 for brain and affective disorders
Some studies have indicated that omega-3 supplementation may help to alleviate symptoms of depression and anxiety in human subjects when receiving 1.4 g of DHA plus EPA every day for 21 days.
How much is too much?
There is no official statement on the limit of omega-3 intake. According to various health authorities worldwide it was suggested that people should take no more than 3 g per day of DHA and EPA combined.
Over long periods, research has showed that omega-3 can reduce immune system function, also increase bleeding time. Therefore, people with blood-thinning medication should consult their healthcare practitioner before taking any omega-3 supplement.