Omega-3 supplements may have a number of benefits for heart, brain and skin health. These fatty acids made from fish, flax and nut oils can have cholesterol-lowering effects and can also reduce inflammation. If you are at risk for heart disease, or if you suffer from certain inflammatory conditions, talk to your doctor to learn more about how much omega-3 you should take daily.
Omega-3s
Omega-3 fatty acids are a specific type of fat that your body needs to get through your diet. The University of Maryland Medical Center explains that these fats are important for growth and development, brain function and general cellular health. Diets poor in omega-3s can be associated with depression, poor memory, fatigue, dry skin and heart problems.
Sources
Fatty fish such as salmon, mackerel and tuna provide an ideal source of omega-3 fatty acids. The American Heart Association recommends that adults eat two servings of fatty fish each week. If you are not able to eat fish, specific omega-3 supplements made from fish or krill oil can offer similar benefits (UMM). Plant sources of omega-3 fatty acids include flax oil and certain nut oils. A health professional can help you to decide which form of omega-3 may be best for you.
Doses
The recommended dose of an omega-3 supplements depends greatly on the condition it is being used to treat or prevent. In general, it is recommended that healthy people not take more that 4 g of omega-3s daily due to a risk of bleeding side effects. MedlinePlus explains that in some cases, your doctor may advise you to a higher dose of omega-3s. For instance, depressed patients may be recommended to take 9 g of fish oils in combination with their antidepressant prescription (MedlinePlus). Dosages of up to 6 g a day may prevent hardening of the arteries. Talk to your physician before using omega-3s or fish and flax oil to treat any condition.
Recommendations
When used at low to moderate dosages, omega-3s are generally safe and free of dangerous side effects. It is generally recommended that people in good health take 1 to 3 g of omega-3 supplements daily. Your specific recommended omega-3 dosage may depend on your exact condition. Talk to your doctor to learn more about how omega-3s may benefit your cardiovascular and general health.
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