The health benefits of fish oil for a long list of maladies, ranging from depression to stroke, have been widely publicized. These communications help educate consumers about the omega-3 fatty acids found in fish oil, but they do little to clarify how much fish oil you need to take to obtain a particular benefit.
Health Benefits
The National Institutes of Health (NIH) reports that scientific studies have demonstrated that fish oil supplementation is effective in alleviating 24 different health conditions. The most important omega-3s found in fish oil are eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. Both EPA and DHA have been studied separately for their health benefits as well as jointly for synergistic effects. The clinical evidence of omega-3 efficacy is strongest for heart disease and problems contributing to heart disease such as high triglycerides.
Dosages
For high triglycerides, the studied doses were between 1 and 4 g of fish oil per day. For high blood pressure, the dosage was 4 g of fish oils per day providing 2.04 g of EPA and 1.4 g of DHA. As part of a comprehensive dietary approach to ward off heart disease, the NIH suggests lowering both triglycerides and cholesterol by supplementing with fish oils that provide 1,800 to 2,160 mg of EPA and 1,200 to 1,440 mg of DHA, combined with 900 to 1,200 mg per day of garlic powder.
Dietary Intake
Fish are often recommended as a dietary source for omega-3s, and salmon, tuna, anchovies, sardines, mackerel and herring are popular selections. A 3.5-oz serving of any of these fish provides about 1 g of omega-3 fatty acids. The best plant sources for omega-3s are nuts, seeds and legumes. The type of omega-3 found in plant sources is called alpha-linolenic acid, or ALA. The body converts ALA into DHA. Women have a higher capacity for converting ALA into DHA than do men.
Safety Concerns
Fish oil is likely safe for most people but taking more than 3 g a day is possibly unsafe. Studies have shown that more than 3 g a day may keep blood from clotting and increase the chance of bleeding.
Member Comments