Omega-3 fatty acids are an important part of a healthy diet. Found in fish and certain plants, omega-3 fatty acids contribute to overall heart health and may control the inflammation associated with some chronic diseases. Because it is a dietary supplement, the dosage guidelines are not always clear. While fish oil and other omega-3s are beneficial for health, taking too much may be detrimental to your health.
Types of Omega-3s
There are several types of omega-3 fatty acids, but the three main types are DHA, EPA and ALA. Both DHA and EPA are found in oily fish, such as tuna and salmon. Vegetarians need not worry, however: DHA and EPA can also be found in algae oils, and may even be added to certain foods. The omega-3 ALA is found in plant sources, including leafy greens, beans and nut oils. ALA is broken down into DHA and EPA. However, the National Center for Complementary and Alternative Medicine states that this method produces only minimal amounts. Rather than aiming for a single type of omega-3 fatty acid, you should try to get a mix of the three.
What They Do
Omega-3 fatty acids perform a number of tasks in the body, including optimizing both brain and heart functions. Omega-3s are important for memory, and can also keep cholesterol numbers in check. In addition, they may reduce inflammation, which is a risk factor for many chronic illnesses. This makes omega-3s popular supplements for conditions like arthritis, skin disorders such as eczema and certain types of cancers. While the scientific research is still preliminary for many of these conditions, omega-3s like fish oil do show promise when it comes to natural treatments for chronic disorders.
How Much is Enough?
There is currently no standard guideline for omega-3 supplementation. If taking omega-3s for general health purposes, MayoClinic.com recommends around a half gram combined of EPA and DHA daily, in addition to about a gram of ALA. You may require more or less, based on your doctor's guidelines. For those with heart disease, University of Maryland Medical Center recommends around 1 g of EPA plus DHA daily, and makes no mention of ALA dosage. Those with cholesterol problems may need even more EPA and DHA. The UMMC suggests increasing the dose to between 2 g and 4 g . When choosing an omega-3 supplement, be sure to base your dosage on the actual amount of EPA and DHA in the supplement, not on the total weight of the supplement itself.
How Much is Too Much?
You can get too much of a good thing, and omega-3 supplements are no exception. Omega-3s can thin the blood, and because of this, the UMMC recommends sticking to 3 g or less per day, unless advised to do otherwise by your doctor. If you are taking blood thinners, you should be even more cautious about your upper limits of omega-3 supplements, as they can increase the effects of these medications. This can lead to excessive bleeding or bruising. Even though they are available over the counter and considered safe for most people, it is best to check with your doctor before starting any new type of supplement, including omega-3 fatty acids.
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