Fish Oil Recommended Daily Intake

Fish oils have been linked to improved heart health, cancer prevention and immunity enhancement. Due to these health claims, fish oil supplements are a booming industry. But how much needs to be consumed to reap these health benefits? First, it is important to understand exactly what the term "fish oil" includes. Fish oils encompass three main forms of omega-3, polyunsaturated fatty acids including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body cannot produce ALA, so it must be consumed in the diet. Inside the body, ALA can be transformed into the other omega-3's, EPA and DHA.

Overall Health

Due to omega-3's effect on reducing the incidence of cardiovascular disease (CVD), the American Heart Association (AHA) recommends the general public consume at least two servings (3.5 oz per serving) of fatty fish weekly. Fatty fish include canned tuna, bluefish, shrimp, salmon, carp, halibut, herring, pollock and catfish. Individuals should avoid eating high mercury-containing fatty fish such as shark, swordfish, king mackerel and tile fish. In addition, individuals should also consume vegetable oils (canola, soybean, flax seed and walnut) and food sources of omega-3s such as flax seeds, walnuts and tofu.

Adequate Intake Recommendation

The Food and Nutrition Board of the Institute of Medicine has established an Adequate Intake (AI) for ALA consumption in healthy populations. For males 14 years of age and above, 1.6 g should be consumed daily. Females in the same age bracket only need 1.1 g daily. During pregnancy, females should consume 1.4 g and lactation requires 1.3 g a day. Currently, there is no AI for EPA or DHA consumption. However, the World Health Organization recommends .3 to .5 g of EPA + DHA daily along with .8 to 1.1 g of ALA.

Coronary Heart Disease

For individuals diagnosed with coronary heart disease (CHD), additional consumption and supplementation is beneficial. Amounts from .5 to 1.8 g a day have shown beneficial effects on cardiac health, including decreased plaque build-up and reduction of heart attacks and stroke. In fact, overall cardiac-related death can be reduced with adequate omega-3 intake. The AHA currently recommends 1 g of EPA and DHA and 1.5 to 3 g ALA daily in the form of fatty fish or supplements.

Elevated Triglycerides

Strong evidence supports omega-3's relationship with reduction in triglyceride levels. Small improvements may also be seen with HDL "good" cholesterol levels. The AHA recommends 2 to 4 g of EPA plus DHA daily through supplements for individuals with elevated triglycerides.

Supplementation Safety

Dietary sources including fatty fish, plant oils and other food sources are the preferable and safest method of obtaining adequate amounts of omega-3. However, supplementation may be necessary for some individuals. Always consult your physician prior to starting a fish oil supplement. High doses defined as more than 3 g daily could result in negative side effects including excessive bleeding.