If I Weigh 120 Pounds, How Much Fish Oil Supplement Should I Take A Day?

Fish oil contains omega-3 fatty acids eicosapentaenoic acid, EPA and docosahexaenoic acid, DHA, which are not produced by the human body and are essential for health as part of the cell membranes. However, overconsumption can cause gastrointestinal intolerances and potentially accumulate toxins in your body. A petite person weighing 120 lbs. is recommended a daily intake of 1,000 mg to 3,600 mg of EPA and DHA combined.

Omega-3 Recommendations

The American Heart Association, AHA, recommends individuals without documented heart disease eat a variety of fish at least twice a week. People with documented heart disease are recommended to consume 1,000 mg of EPA and DHA combined daily; those with high triglycerides are recommended to consume 2,000 to 4,000 mg daily. Meanwhile, the World Health Organization, WHO, suggests 5 to 8 percent of caloric intake from omega-6 and 1 to 2 percent from omega-3 fatty acids. This recommendation is targeted for cardiovascular disease prevention. It does not address specific conditions, such as mental health, inflammatory diseases, pregnancy and lactation, aging, and when fish oil supplementation is used as a treatment for existing medical conditions.

Calculations

To calculate your omega-3 fatty acids need based on the WHO recommendation, follow these steps. First, take your weight and multiply by 13.6 calories per lb. for weight maintenance -- for example, 120 lbs. x 13.6 calories per lb. = 1,632 calories. Multiply your caloric need by 1 and 2 percent: 1,632 calories x 1 percent = 16.32 calories; 2 percent = 32.64 calories. Divide the calories for omega-3 fatty acids and divide by 9 calories per gram: 16.32 calories ÷ 9 calories per gram = 1.81 g, 32.64 calories = 3.63 g.

Therefore, it is appropriate for a 120 lbs. person to consume 1.8 g to 3.6 g -- 1,800 mg to 3,600 mg -- of combined EPA and DHA daily. This recommendation is intended for adults. There is no firm scientific consensus regarding omega-3 fatty acids need for the pediatric population.

Capsule vs. Liquid

In a 2011 scientific review of over-the-counter fish oil supplements by Oregon State University and Oregon Health and Science University College of Pharmacy, researchers developed a "usage criteria" for the products. Among the 102 products qualified, capsulated supplements provided a median of 416 mg of omega 3 per serving, whereas liquid supplements provided 860 mg per serving. Only 22 percent of products met their criteria for safety, cost and ease of consumption, according to the study.

Supplementation

A 120 lbs. healthy adult may safely consume 1,000 to 3,600 mg of omega-3 daily from fish and supplementation. Check with your health care providers for contraindications. Let them know you are considering fish oil supplementations. Your providers may have trusted brands or pharmaceutical grade products available. Otherwise, review the nutrition fact labels for the EPA and DHA content per serving and look for the U.S. Pharmacopeia's verification stamp.