How To Take Omega 3 Supplements

Omega-3 supplements have become a popular choice for many individuals. Omega-3 fatty acids are known for their heart healthy qualities. According to the University of Maryland Medical Center, these fats help thin the blood, act as anti-inflammatory agents, help reduce symptoms of rheumatoid arthritis, help decrease high blood pressure and more. Most omega-3 supplements on the market come in the form of fish oil pills or flax seed supplements.

Fish Oil

Step 1

Purchase a fish oil supplement. Look for a fish oil pill that contains at least 300 mg of EPA and DHA per pill, both of which are omega-3 fatty acids. More potent supplements will contain 750 to 800 mg of EPA and DHA per pill.

Step 2

Consume the fish oil supplement with food. This will help reduce the occurrence of fishy smelling burps sometimes reported with fish oil supplementation.

Step 3

Split up your fish oil supplements throughout the day. If you have a less potent fish oil, one that has 300 mg per pill, you may need to take three to six pills per day to get the benefits associated with approximately 2 g of fish oil per day. If you have a more potent supplement, one that has 750 mg per pill, then taking two per day will be sufficient.

Flaxseed

Step 1

Purchase a flaxseed supplement. Most supplements provide flaxseed in the seed form or the pre-ground form. If you buy the actual seeds, then you will need to grind them up before consumption otherwise they will not be absorbed because the body cannot digest the whole seeds.

Step 2

Sprinkle 2 1/2 tbsp. of flaxseed powder onto your favorite cereals, mix into your favorite drinks, add in with your pancakes or blend into smoothies.

Step 3

Consume about one serving, 2 1/2 tbsp., per day. Flaxseed powder provides omega-3 fatty acids that are different than the omega-3s found in fish oil supplements.

Tips and Warnings

Buying a more potent form of fish oil may cost more upfront; however, you will not need to consume as many pills throughout the day so it is the more cost effective option in the long run.
The FDA recommends consuming only 3 g of omega-3 fatty acids per day and states that only 2 g should come from supplemental sources.