How Much Is Too Much?
Recommended Fish Oil and Omega 3 Dosages
While the health benefits of Omega-3 continue to develop, many people looking to introduce it into their diet through food or supplement are left wondering how much Omega-3 they should be consuming.
First things first, what is Omega-3? It’s is a classification for a group of versatile fatty acids responsible for the health and maintenance of quite a few of our cells and organs. It is an essential fat needed to sustain many of the body’s daily core functions. In fact, researchers indicate that our bones, our brain, our mental health and even aspects of cancer prevention are at risk when we do not consume enough Omega-3. Without it in your diet, you put yourself at risk for a variety of health issues.
So then, how much Omega-3 should you be taking? The correct dosage depends on your age, your overall health, and the type of Omega-3 you are taking. Various health institutions have recommended general daily dosages of 250-500mg of Omega-3 for healthy adults. This dosage is ideal for obtaining sufficient levels of EPA and DHA fats contained in Omega-3.
Omega-3 For Mothers
For women that are trying to conceive, are currently pregnant or are breastfeeding, there is a larger recommended dosage of Omega-3 to fill the depleted reserves from the various stages of pre-pregnancy, pregnancy and post-pregnancy. For this group of women, a minimum of 500mg of DHA and EPA is recommended, but more could be required based on the woman’s weight, age,and overall health. Studies indicate that after a woman’s first pregnancy her overall levels of Omega-3 are so low that for any subsequent pregnancies do not receive nearly as many fatty acids as a firstborn child will. This can, however, easily be reversed with a high intake of Omega-3 fats each day both through diet and a variety of easily found supplements.
Treatment For Depression
For those suffering from depression, it is recommended that a higher dose of Omega-3 is also consumed. Yes, Omega-3 fatty acids have been shown to reduce depression and anxiety. Some sources suggest consuming up to 2,500mg of Omega-3 per day if you are one of the millions of Americans suffering from some form of depression.
Individuals who struggle with memory issues can also benefit from the consumption of omega-3. One particular study focused on elderly individuals who were currently suffering from memory-related problems. After consuming 900mg of the DHA fat each day for 24 weeks, they experienced a significant improvement with their memory function.
For individuals with poor cardiovascular health or those looking to prevent heart-related issues, a daily dose of Omega-3, preferably of at least 1,000mg would make a big difference. Researchers have found that those dealing with higher triglyceride levels would be most benefited by consuming 2,000 – 3,000mg of Omega-3 daily.
Inflammation and Arthritis
If you suffer from pain or stiffness, an increased daily consumption of Omega-3 would also be beneficial for you. With the ability to fight inflammation as one of the leading benefits of Omega-3, pain reduction and alleviation is one of its hallmark traits. Just 300mg of Omega-3 per day can drastically reduce the amount of inflammation, stiffness and pain you are feeling in as short as 7 days. The longer you continue with the daily consumption of Omega-3, the better you will feel as time goes by.
There are a variety of sources available from which to harvest your needed daily amount of omega-3. There are a variety of supplements available to you such as fish oil, krill oil, kyani sunset,as well as a handful of healthy foods with naturally occurring Omega-3 such as salmon, tuna, kale and flaxseed. Whatever source you select, make sure to consult your physician regarding the right dosage for you.