The Food and Nutrition Board of the U.S. National Academy of Sciences provides guidelines for the quantities of various nutrients people should eat, depending on their age and gender. The Recommended Dietary Allowance, or RDA, for various foods are included on food labels. The Food and Nutrition Board doesn't provide RDA guidelines for fish oil. Recognizing its importance for your health, in 2002 the Food and Nutrition Board established Adequate Intake guidelines for omega-3 fatty acids, the essential nutrients contained in fish oil. Consult your doctor before taking any supplements.
Active Ingredients and Functions
Fish oil provides two types of omega-3 fatty acids, EPA and DHA, that play an important role in growth and brain development. A third type of omega-3 fatty acid, ALA, comes from plant sources such as flax seed. Your body can synthesize the long-chain EPA and DHA fatty acids from the short-chain ALA, but this takes time. Generally, your body is unable to synthesize these nutrients, so they must be obtained through diet or supplementation. EPA and DHA participate in the operation of the neurological system, particularly the brain, and also in the metabolic, respiratory, immune and cardiovascular systems.
Benefits for Children
For infants and children, EPA and DHA may contribute to neurological development, certain aspects of cognitive development, eye to hand coordination, visual acuity and attention. Fish oil might improve symptoms of developmental coordination disorder, ADHD, dyspraxia -- a movement disorder in children-- and it might reduce inflammation and improve the symptoms of childhood asthma.
Benefits for Adults
Fish oil has numerous benefits for adults. It lowers cholesterol,decreases high blood pressure and reduces the risk of stroke, cardiovascular disease, certain types of cancer, osteoporosis and macular degeneration. It might reduce the severity of symptoms of various conditions, including diabetes, rheumatoid arthritis, lupus, asthma, inflammatory bowel disease and osteoporosis. Growing evidence suggests that it can improve symptoms of schizophrenia, psychosis, depression and bipolar disorder.
Children's Adequate Intake
The Food and Nutrition Board guidelines for the adequate intake of omega-3 fatty acids recommend .5 g per day for infants from 0 to 12 months of age, 0.7 g. for 1- to 3-year-old children, 0.9 g. for 4- to 8-year-old children, and 1.2 g. for children from 9 to 14 years of age. Girls who are14 to 18 should eat at least 1.1 g. per day and 14- to 18-year-old boys should consume 1.6 g. per day.
Adult Adequate Intake
Adult males should consume 1.6 g. of omega-3 fatty acids each day, while adult females should consume 1.1 g. per day. Pregnant females should increase their intake to 1.4 g. per day and women who are breastfeeding should consume 1.3 g. per day.
Recommendations
Consult with your doctor before beginning any new supplement, particularly if you are taking medication or have medical conditions. Fish oil can interact with blood thinners or medications for high blood pressure. Take fish oil just before eating a meal. Take vitamins E and C along with the fish oil to enhance metabolism and absorption of the fatty acid.
References
- DailyMail; Fish Oil Helps Hyperactive Kids; Marianne Power
- Linus Pauling Institute: Essential Fatty Acids
- MedLinePlus: Fish Oil
- RCN.com: Recommended Dietary Allowances (RDAs)
- University of Maryland; Omega-3 Fatty Acids
- U.S. News and World Report; Fish Oil Supplements, EPA, DHA, and ALA: Does Your Omega-3 Source Matter?
Member Comments