Fish Oil Requirements

"The American population is drowning in a sea of calorie-rich, nutrient-poor foods," according to the 2010 report from the Dietary Guidelines Advisory Committee. Dietary policy in North America is in the midst of a major overhaul, and policy makers are focusing on nutritional requirements that not only prevent malnutrition but also disease progression. The three essential fatty acids found in fish oil show promising health protective properties, and with numerous ongoing studies, standard requirements are beginning to emerge.

Balance Requirements

According to the Harvard School of Public Health, most Americans consume far more animal fats than they do fish oil fats. While both of these fats help are essential to maintaining optimal health, too much of one may undercut the benefits of the other. This occurs because both animal and fish oil fats compete for the same metabolizing enzyme that the body supplies for their conversion, ultimately making them effective. In America, dietary habits have evolved such that intake of animal fats now constitutes approximately 10 times that of fish oil fats in a typical diet. To meet dietary fish oil requirements, it is necessary that you not only increase fish oil consumption but also reduce animal fat consumption.

DHA and EPA Requirements

EPA and DHA are two of the omega-3 fatty acids obtained primarily from fish. Evidence from prospective secondary prevention studies, suggests that EPA and DHA supplementation ranging from 0.5 to 1.8g per day either from fatty fish or supplements. While some people are cautious of mercury levels associated with fish, the FDA has found that consuming several servings of fish each week poses no risk to healthy people and conveys many health benefits.

ALA Requirements

According to the 2010 Dietary Guidelines Advisory Committee Report, alpha-linolenic acid, or ALA, also an omega-3 fatty acid, appears to benefit health when consumption is in the range of 1.5 to 3g per day, and when consumption meets 0.6 to 1.2 percent of total caloric intake, it also lowers the risk of cardiovascular disease. However, unlike ELA and DHA, which are abundant in fish oil, ALA is found in fish oil, but only in small amounts. To meet ALA requirements, supplement fish oil intake by adding ALA-rich foods like walnuts, soy bean oil and flax seed oil.