Omega-3 fatty acids are essential fatty acids that are important to the health and wellbeing of the human body. These fatty acids can be incorporated into the diet by eating fish, or by taking a daily supplement. Omega-3 supplements from fish oils contain two important fatty acids, EPA and DHA. Foods such as green leafy vegetables and flax seeds contain ALA. ALA may be converted by the body to EPA and DHA, although controversy exists in the scientific community in regards to the body's ability to make the conversion. Ideally, people should receive EPA, DHA and ALA in their daily diet.
Step 1
Choose an omega-3 supplement. These supplements can be purchased in health food stores, vitamin shops, grocery and drug stores. If you are unsure which supplement to purchase, ask your doctor for advice and recommendations specific to your condition. This is particularly important if you have other health conditions. Omega-3 supplements may come from fish oil, or plant sources such as flaxseed oil. If you purchase fish oil capsules, the University of Maryland Medical Center recommends checking the bottle for verification that the oil is free of contaminants such as mercury and lead.
Step 2
Take the omega-3 supplement daily, either in the morning or at night, whichever time is convenient for you. According to MayoClinic.com, the daily dose for EPA and DHA is 0.3 to 0.5g daily and 0.8 to 1.1g of ALA daily. The bottle label will tell you exactly how much of each component is included per dose. Be sure to take the appropriate dosage.
Step 3
Consult your doctor if you have heart disease or high cholesterol to verify the appropriate dosage of omega-3 supplements. According to the American Heart Association, a higher level of EPA and DHA are recommended in these situations. A dose of 1gram of EPA and DHA is needed in individuals suffering from coronary artery disease. If high cholesterol is a problem, the American Heart Association suggests 2 to 4g of EPA and DHA daily.
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