Fish oil supplements have many purported health benefits, largely due to the presence of high levels of omega-3 fatty acids. Your body does not require fish oil, therefore the Institute of Medicine has not set a recommended dietary allowance, or RDA, for fish oil. However, your body does need omega-3 fatty acids, and the IOM has set an RDA for omega-3 fatty acids. Taking fish oil supplements can help you reach this RDA. As with any health supplement, you should consult your doctor before taking fish oil.
Omega-3 RDA for Infants
Your body cannot make omega-3 fatty acids, they must be consumed in your diet. The amount of omega-3 fatty acids recommended by the IOM increases with age, but they are particularly important for the development of the brain and nervous system in infants, according to the Linus Pauling Institute at Oregon State University. Infants up to one year old should consume at least 0.5 g per day. This amount increases up to 0.7 g per day for children 1 to 3 years old and 0.9 g per day for children 4 to 8 years of age.
RDA for Males
After age 9, the IOM recommends different amounts of omega-3 fatty acids for men and women. Males aged 9 to 13 years should try to ingest at least 1.2 g of omega-3 fatty acids per day. Starting at age 14 and over, all males should try to consume at least 1.6 g of omega-3 fatty acids each day.
RDA for Females
The IOM recommends slightly lower levels of omega-3 fatty acids for women. For females aged 9 to 13, the IOM recommends at least 1.0 g of omega-3 fatty acids per day, which increases to 1.1 g per day for all females aged 14 years and older. During pregnancy, the RDA for women increases to 1.4 g per day and remains slightly higher at 1.3 g per day during breastfeeding.
Maximum Intake
Different preparations of fish oil contain varying levels of omega-3 fatty acids, and you should decide how much fish oil to take based on how much omega-3 fatty acid each dose contains. However, you may want to avoid taking more than 3 g of fish oil per day, because the risk of unpleasant side effects, including nausea, vomiting, diarrhea and potentially dangerous drug interactions increases with larger doses, according to Medline Plus.
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