Omega-3 Dosage: How Much Should You Take per Day?
Written by Taisiia Dobrozorova
Taisiia Dobrozorova is a nutrition and fitness writer at Unimeal and a healthy lifestyle devotee. She has accomplished several courses on health, nutrition, dietology.
Fact checked by Ievgeniia Dobrynina
Ievgeniia Dobrynina is the Head of Nutrition and a fact checker at Unimeal.
Omega-3 is a set of polyunsaturated fatty acids necessary for the human body. They are not produced by the organism itself. So, Omega-3 can be obtained from food products or taken as dietary supplements. What are the main properties of this element and why Omega-3 is a remedy for everyone all year round. Let's discuss!
How much Omega-3 should you take per day?
The instructions for dietary supplements clearly state that the daily rate of Omega-3 for adults is 1000-2000 mg (1-2 capsules). It should be consumed during or after meals. Children can start taking it from 3 years old, but in most cases, it is prescribed from 7.
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The recommended admission course should be 4 weeks and may be repeated twice a year. Medical experts advise heart disease patients to take no more than 1 gram (1,000 mg) daily1A P Simopoulos. (1999, May-June). Evolutionary aspects of omega-3 fatty acids in the food supply. Prostaglandins Leukot Essent Fatty Acids. DOI:10.1016/s0952-3278(99)80023-4. There is also a list of people who absolutely cannot use these dietary supplements. So before you decide to buy Omega-3, it's better to consult with a doctor first.
Benefits and uses
This set of fatty acids is not naturally synthesized in our body. But its external intake can have a positive effect on different processes in our system and prevent the appearance of various diseases. Here they are2Fereidoon Shahidi, Priyatharini Ambigaipalan. (2018, March 25). Omega-3 Polyunsaturated Fatty Acids and Their Health Benefits. Annu Rev Food Sci Technol. DOI:10.1146/annurev-food-111317-095850,3Debora Cutuli. (2017). Functional and Structural Benefits Induced by Omega-3 Polyunsaturated Fatty Acids During Aging. Curr Neuropharmacol. DOI:10.2174/1570159X14666160614091311,4Ruth E Cooper, Charlotte Tye, Jonna Kuntsi, Evangelos Vassos, Philip Asherson. (2015, July). Omega-3 polyunsaturated fatty acid supplementation and cognition: A systematic review and meta-analysis. J Psychopharmacol. DOI:10.1177/0269881115587958:
If you are depressed
Many recent studies suggest that people who regularly take Omega-3 supplements are less prone to depression than others. Australian scientists, during their experiments, combined Omega-3 and antidepressants with the active ingredient fluoxetine7Drugs, Herbs and Supplements. (2022, January 15). Fluoxetine. MedlinePlus. Retrieved from https://medlineplus.gov/druginfo/meds/a689006.html (Fluxen, Fluoxetine). As a result, in 81% of cases, this combination helped to solve the depression problem faster.
For vision
Docosahexaenoic acid is one of the retina8Medical Encyclopedia. (2021). Retina. MedlinePlus. Retrieved from https://medlineplus.gov/ency/article/002291.htm components. If its deficiency appears in the body, vision problems arise. The sufficient amount of Omega-3 reduces the risk of conjunctival growth.
For pregnant women
Using fish oil or Omega-3 food supplements in the last trimester of pregnancy reduces the risk of developing various pathological diseases. Pregnant women can use this food supplement to lower the risks of early births; to prevent an increase of child’s fetal age; to reduce the probability of fetal development delay; to minimize the risk for the baby of developing celebral palsy9Health Topics. (2021). Cerebral Palsy. MedlinePlus. Retrieved from https://vsearch.nlm.nih.gov/vivisimo/cgi-bin/query-meta?v%3aproject=medlineplus&v%3asources=medlineplus-bundle&query=cerebral%20palsy& and autism.
Improves sleep
A lack of Omega-3 fatty acids provokes the appearance of obstructive sleep apnea for adults and sleep problems for children. Moreover, low levels of docosahexaenoic acid10Vitamins & Supplements. (2009). Docosahexaenoic Acid (Dha). WebMD. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-864/docosahexaenoic-acid-dha reduces melatonin levels (this hormone helps you fall asleep). When using Omega-3 food supplements, sleep becomes profound and lasts longer.
Helps to eliminate skin problems
Docosahexaenoic acid is a structural component of the skin. It is responsible for the health of the cell membranes that make up most of the skin. The skin becomes soft, moisturized, and elastic, thanks to a healthy cell membrane.
In addition, Omega-3 also benefits the skin
Namely:
- reduces premature skin aging;
- prevents hyperkeratinization11Dictionary Meanings. (2022). Hyperkeratinization definition. YourDictionary. Retrieved from https://www.yourdictionary.com/hyperkeratinization of hair follicles (formation of a large amount of stratum corneum);
- reduces the risk of acne;
- Omega-3 can also protect the skin from the harmful effects of sunlight and helps block the release of substances that erode collagen in the skin after sun exposure.
Omega-3 for the brain
Docosahexaenoic acid makes up 40% of polyunsaturated fatty acids, which are part of the nuclear structures of the brain. Use of biologically active supplement Omega-3: improves the blood supply and thereby activates brain activity; supports rapid transmission of nerve impulses; accelerates the process of memorizing information; increases the speed of performance of various tasks, including logical ones.
Omega-3 for immunity
The considered biologically active supplement supports the activity of particular cells of the immune system (T-leukocytes and B-leukocytes), thereby strengthening the protective barrier against viruses and bacteria. Omega-3 also increases the speed of interaction of immune cells and the transfer of information between them. It is important to note that Omega-3 is just as beneficial for children as it is for adults. Read more about adequately taking this combination of polyunsaturated fatty acids below.
How much omega-3 do you need per day
People constantly exposed to heavy loads, such as athletes, need a large amount of Omega 3 polyunsaturated acids. They should receive about 2000-2500 mg per day. Such doses are associated with increased energy expenditure. The supplement's quantitative ratio of EPA12Vitamins & Supplements. (2009). Eicosapentaenoic Acid (Epa). WebMD. Retrieved from https://www.webmd.com/vitamins/ai/ingredientmono-994/epa-eicosapentaenoic-acid: DHA acids is also essential. A balance of 3:2 or 2:1 is correct—for example, 180 EPA and 120 DHA or 500 EPA and 250 DHA.
Omega-3 supplement dosage for adults
According to the recommendations of the Department of Health and Human Services, the recommended dietary dose (for prevention) of alpha-linolenic acid13Diabetes [videos]. (2009). Alpha-Lipoic Acid: Benefits, Risks, Side Effects. WebMD. Retrieved from https://www.webmd.com/diabetes/video/video-alpha-lipoic-acid-overview (precursor of Omega-3) is 1% of the total number of calories consumed per day, equivalent to 2.2 g for an adult who consumes 2000 kcal per day5U.S. Department of Health and Human Services. (2010, December). Dietary Guidelines for Americans 2010. U.S. Department of Health and Human Services. Retrieved from https://health.gov/sites/default/files/2020-01/DietaryGuidelines2010.pdf.
Two to three servings of oily fish per week are estimated to provide one gram of DHA and EPA, including 650 mg of DHA and 350 mg of EPA. The World Health Organization recommends 0.8 to 1.1 g/day of ALA and 0.3 to 0.5 g/day of EPA and DHA.
Does fish oil help you lose weight
The presence of omega and cholecalciferol by itself in your menu will not lead to a reduction in waistline and removal of excess fat deposits. It’s important to understand that they do not burn fat - they only prevent its rapid recruitment. In addition to the adverse effects listed above, fish oil provides a feeling of satiety and slows down (although even animal fats do not form deposits on the waist) the breakdown of carbohydrates from food.
This means that fish oil will be helpful for weight loss and can accelerate weight loss, but - in combination with diet, increased physical activity, anti-cellulite massage, and other measures usually used to lose extra pounds. It is also allowed to be taken in combination with regular food6Kembra Albracht-Schulte, Nishan Sudheera Kalupahana, Latha Ramalingam, Shu Wang, Shaikh Mizanoor Rahman, Jacalyn Robert-McComb, Naima Moustaid-Moussa. (2018, August). Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update. J Nutr Biochem. DOI:10.1016/j.jnutbio.2018.02.012.
To refresh the key points
Omega-3 fatty acids are necessary for a healthy organism. Get them from whole foods like fatty fish twice per week. It will ensure robust omega-3 acids intake. If eating fatty fish isn't a working option, consider buying the omega-3 supplement. For individuals deficient in these fatty acids, it can become an affordable and highly effective way to boost health. Also, fish oil can help in weight management in a healthy diet.
Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.
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