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What Are Omega-3 Fatty Acids?Omega-3 fatty acids are essential fats, meaning that they cannot be made within the body and can only be obtained from the diet. Omega-3 fatty acids play a variety of integral roles throughout the body. They are a component of cell membranes and ensure proper cellular function within these membranes. Omega-3s bind to cell receptors that regulate genetic functions, and they are frequently a precursor to common hormones involved in blood clotting, artery wall functions, inflammation, and immune response.12 There are three main Omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). ALA is the most common omega-3 found in Western diets and mainly comes from nuts, vegetable oils, flax seeds, and some animal fats. DHA and EPA come mostly from fish and other seafood. ALA is mainly used for energy, though it can be converted into DHA and EPA in limited amounts.12 Omega-3 Benefits and Recommended Omega-3 Daily IntakeThere are no established guidelines on how much Omega 3 you should take daily. However, the recommended dose among health organizations is a minimum of 250-500 mg combined EPA and DHA each day for healthy adults. For individuals with health conditions, higher amounts are frequently recommended.1-2 Heart Adults: While there are no established guidelines for a daily recommended dose, you should try to get at least 250-500 mg of Omega-3 per day to maintain your heart health and support general bodily functions. Heart Diseases: Many research studies of Omega-3 fatty acids have focused on their benefits on cardiovascular health. These studies have found that a diet rich in Omega-3s can help to lower blood pressure, improve blood vessel function, and lower triglycerides, all of which can help to maintain a steady heartbeat.13 The American Heart Association recommends that patients with coronary heart disease take at least 1,000 mg of omega-3 every day. Furthermore, patients with high triglycerides should take 200-4,000 mg of combined EPA and DHA per day.3 Arthritis: A 2017 meta-review found that fish oil, taken in daily doses ranging from 0.2 to nearly 5 grams of EPA and 0.2 to 2.1 grams of DHA, significantly reduced joint pain, stiffness and swelling, and reduced or eliminated patients’ use of NSAID drugs.14 The same review study found that in 3 out of 4 studies, fish oil supplementation benefitted those with osteoarthritis in at least 1 parameter. Psoriasis: One study found that between 3.6 and 14.0 grams of EPA taken every day for a period of six weeks to six months resulted in clinical improvements in patients with psoriasis with minimal side effects.15 However, lower doses of fish oil may have less significant outcomes. One study found that daily supplementation with 3.2 grams of EPA and 2.2 grams of DHA for six to eight weeks resulted in no clinical improvements in patients with plaque psoriasis.16 Depression and Anxiety: Some research shows that high doses of Omega-3 (around 200-2,000 mg per day) may reduce symptoms of depression and anxiety.4-6 Cancer: Regular consumption of fish and Omega-3 fatty acids has been associated with decreased risk of breast, prostate, and colon cancers.7-8 Pregnant and Breastfeeding Women: Studies have shown that Omega-3 fatty acids, especially DHA, are essential during and after pregnancy. Pregnant women are recommended to take an additional 200 mg of DHA in addition to the two servings of fish per week that are recommended.9-10 This is equivalent to 1,950-3,700 mg DHA and EPA per week which equates to 280-530 mg of DHA and EPA per day. Children Ages 2-10: The recommended dose for infants and children is 50 mg EPA and 100 mg DHA per day.11 Children Ages 11-18: The recommended dose for children between ages 11-18 is 100 mg EPA and 200 mg DHA per day.11 Further reading: a list of the
benefits of fish oil How to Choose the Best Omega 3 Fish Oil Supplement
Omega-3 fatty acids are thankfully readily available in food. However, if you do not think you are getting enough Omega-3 or if want to increase your intake of fish oil, we recommend taking a purified and concentrated Omega-3 supplement. DrFormulas® Triple Strength Fish Oil supplement is concentrated and purified so it can be consumed worry free and with fewer pills. Too Much Omega 3 Side EffectsCan you have too much omega 3? You can have too much omega 3 in certain situations:
Best Sources of Omega 3The best sources of omega-3 fish oil are summarized below:
Vegan Omega 3 Sources
Sources: 1. https://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1 2. https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2012.2815 3. https://www.ncbi.nlm.nih.gov/pubmed/12588750 4. https://www.ncbi.nlm.nih.gov/pubmed/21939614 5. https://www.sciencedirect.com/science/article/pii/S0165178115003844 6. https://www.ncbi.nlm.nih.gov/pubmed/19499625 7. https://www.ncbi.nlm.nih.gov/pubmed/15570047/ 8. https://www.ncbi.nlm.nih.gov/pubmed/9811313 9. https://www.ncbi.nlm.nih.gov/pubmed/12509593 10. https://www.fda.gov/forconsumers/consumerupdates/ucm397443.htm 11. https://www.nap.edu/read/10490/chapter/1 12. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/ 13. https://www.ncbi.nlm.nih.gov/pubmed/25720716 14. https://journals.lww.com/jclinrheum/fulltext/2017/09000/Omega_3_Fatty_Acids_in_Rheumatic_Diseases__A.6.aspx 15. https://www.sciencedirect.com/science/article/pii/S0738081X10000519 16. https://www.ncbi.nlm.nih.gov/pubmed/2545748 About the Author:Dr. Bryan Do, D.O. is an osteopathic physician whose research interests include gastroenterology, immunology, and dermatology. He is particularly interested in the role of probiotics in the gut-brain-skin axis and has written many articles on the topic. He graduated from University of California, Los Angeles (UCLA) before graduating from Marian University College of Osteopathic Medicine in Indianapolis, Indiana and becoming a Doctor of Osteopathic Medicine. Osteopathic physicians are taught to take a holistic approach to medicine and to consider mind, body, and spirit when treating a patient. Osteopathic physicians receive training in Osteopathic Manipulative Medicine (OMM) in addition to the standard rigorous medical school curriculum. Both physicians with a Doctor of Osteopathic Medicine (D.O.) degree as well as a Doctor of Medicine (M.D.) can practice medicine. How many 1000mg fish oil pills should I take a day?A standard 1000 mg fish oil softgel provides around 300 mg of Omega-3s, and to meet the 500 mg EPA and DHA recommendation, a minimum of two softgels would be necessary. Make sure to read the “Supplement Facts” label to determine the amount of EPA and DHA in a fish oil/omega-3 supplement.
Is 1000mg fish oil too much?Generally, up to 3,000 mg of fish oil daily is considered safe for adults to consume ( 14 ).
Is 900 mg of fish oil enough?The body doesn't produce fatty acids, so researchers recommend healthy people consume 500 milligrams daily of EPA plus DHA, and people with known heart disease or heart failure should aim for nearly twice that amount (at least 800 to 1,000 milligrams daily).
Is 5000 mg of fish oil too much?Clinical research has revealed that it's safe to take up to 10 grams (10,000 milligrams) of EPA and DHA a day—that's over 20 times the recommended minimum intake (i.e., two servings of fish per week equals approximately 500 milligrams of EPA plus DHA daily).
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