Omega-3 fatty acids are essential to overall health, but most Americans aren’t getting enough of the recommended 250-500mg of EPA and DHA through diet alone. Fish oil supplements can be an efficient solution to address gaps in nutrition and enjoy the health benefits of diets rich in omega-3s. You may be wondering, “How much fish oil should I take?”
Well, how much fish oil you should take depends on your health situation, but there are general guidelines to get you started with fish oil supplementation.
Factors Affecting Dosage
When it comes to figuring out the question, “How much fish oil should I take?”, several factors come into play.
Age
Just like other nutrients, the amount of fish oil your body needs can vary depending on your age. Young children might need a lower dose, while older adults might require more, especially to support brain and heart health.
Weight
A person’s body weight can influence how much fish oil they should take. Generally, individuals with higher body weight might require a larger dose to achieve the same effects as someone with a lower body weight.
Health Conditions
Health conditions are another key factor. For instance, your doctor might recommend a higher dose of fish oil to help manage rheumatoid arthritis. Fish oil has therapeutic qualities that can be particularly beneficial for specific health issues, so listen to your healthcare provider’s advice on this one.
Dietary Habits
If you’re someone who consumes oily fish like salmon, mackerel, or sardines regularly, you might not need as much supplementation. But if fish rarely makes it to your plate, a higher dose of fish oil supplement might be necessary to boost your omega-3 levels.
How Much Fish Oil Per Day: Recommended Dosages
Health organizations recommend about 250-500 mg of combined eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily for most healthy adults. Fish oil is a natural source of these types of omega-3s, and a daily supplement can help you reach that goal.
How much EPA and DHA do you need?
Well, the amount of EPA and DHA in omega-3 supplements can vary, but most have at least 350 mg of omega-3s per soft gel.
Pregnant women, infants, and children have different needs. The National Institutes of Health (NIH) suggests pregnant women consume 1.4 g of omega-3s daily compared to 1.1 g, which is the general recommendation for adult women.
The general rule of thumb is to add an extra 200 mg of DHA to your diet if you are pregnant or nursing. DHA is the fatty acid responsible for fetal and infant development.
Read Next: 8 Benefits of Magnesium Backed by Science
Why Take Fish Oil?
Fish oil is rich in the omega-3 fatty acids EPA and DHA. Both are essential to bodily functions that touch nearly every aspect of overall wellness.
Health benefits of omega-3s include:
- Improved heart health
- Protective effects against cognitive decline
- Better mental health outcomes
- Immune system support
- Improved skin and hair health
- Reduced risk of inflammatory diseases like rheumatoid arthritis
- Better liver function
- Improved retinal health, particularly in infants and small children
Your body can’t make these fatty acids on its own, so it’s essential to consume enough through foods high in omega-3s or supplements like fish oil when diet isn’t enough.
Fish oil supplements have the added bonus of vitamins A and D, two known anti-inflammatories essential to immune system health and strong bones.
[bravepop id=”78897″ align=”center”]
Dietary Sources of Omega-3 Fatty Acids
Eating fatty fish is the best source of EPA and DHA. The American Heart Association recommends about 6-8 oz of oily fish per week for optimal heart health such as lower blood pressure.
Fatty fish with higher amounts of essential and beneficial fatty acids are:
- Mackerel
- Salmon
- Herring
- Anchovies
- Sardines
- Whitefish
- Tuna
- Cod liver oil
Plant sources like flaxseed, soybeans, and chia seeds offer high doses of alpha-linolenic acid (ALA), another type of fatty acid. ALA boasts its own beneficial effects as an antioxidant and anti-inflammatory, but you won’t get the same boost as from fish-based sources.
Note: Canola oil also contains ALA, but it’s high in omega-6s and contributes to inflammation. We do not recommend using it in your cooking.
A small amount of ALA is converted into EPA and DHA, but not enough to meet daily recommendations without fish in your diet. A daily dose of a quality fish oil supplement can help fill that gap if you don’t follow a fish-rich diet or can’t eat fish.
Not All Fish Oils Are Equal
When choosing a fish oil supplement, start with the label. Look for products with sufficient levels of EPA and DHA. A capsule may provide 1,200 mg of fish oil, but all of that might not be the specific EPA and DHA essential fatty acids you need.
Check sell-by and freshness dates and that the product meets Current Good Manufacturing Practice (CGMP) regulations from the U.S. Food and Drug Administration (FDA). Look for any additives and certifications around purity standards.
In the case of fish oil, certifications that show a product meets International Fish Oil Standards (IFOS) are generally a good sign that the product is of higher quality and free of contaminants.
Some labels may also list the types of fish used in that product. Mackerel, sardine, and anchovy are common and more likely to be sustainably fished. Pregnant or nursing women should look at the types of fish used to avoid fish high in mercury, like tuna or swordfish. Even if you are not pregnant, I recommend avoiding fish and/or fish oils from high-mercury fish.
Who Should Take Fish Oil?
Everyone can benefit from a regular intake of omega-3s, starting with healthy adults who dislike or are unable to eat fish.
Some individuals benefit from an even higher dose. That includes adults with risk factors for coronary heart disease. Studies show omega 3 supplementation may positively affect triglyceride levels in the body.
High triglycerides can be a sign of conditions that affect heart health, like high cholesterol, insulin resistance, and high blood pressure, and increase your risk of cardiovascular diseases such as heart attack and stroke.
Getting enough omega-3s may also have a positive effect on joint pain from rheumatoid arthritis and your mental health, particularly when it comes to depression. Researchers believe this is thanks to the anti-inflammatory effects of fish oil’s fatty acids.
Women who are pregnant or breastfeeding may also be put on an omega-3 supplement by their healthcare provider to support fetal development.
We put all of our women on omega-3 supplementation when they are trying to conceive and throughout pregnancy and breastfeeding. Omega-3 fats and DHA, in particular, are essential to fetal and infant development in the brain and retinas up to about 18 months of age.
Omega-3 fatty acid supplementation in pregnancy has been associated with lower rates of asthma and allergies in children later in life and even lower risk of preterm labor and postpartum depression.
Monitoring and Adjusting Dosage
Now that you know how much fish oil per day is recommended, monitoring the effects of fish oil supplementation can be quite straightforward and very rewarding.
One effective method is to keep a health journal. Document daily how you feel, noting changes in joint pain, mood, or energy levels.
For more quantifiable metrics, regular blood tests can be incredibly insightful. Check your cholesterol levels, triglycerides, and blood pressure periodically to see how they respond over time. It’s also helpful to track your weight and any other specific metrics your healthcare provider might suggest.
Speaking of, always keep an open line of communication with your healthcare provider. Share your journal notes and test results during your visits; they can provide personalized advice on whether to adjust your fish oil dosage.
Remember, the goal is to achieve optimal health, so adjustments are normal as your body responds to supplementation. Don’t hesitate to reach out with any concerns—your provider is there to help you navigate these changes.
Managing Side Effects
Fish oil dietary supplements can be a boon for your health, but let’s be real—sometimes they come with a few side effects that can be a bit of a nuisance.
One of the most common complaints? That dreaded fishy aftertaste. If you’ve ever experienced this, you’ll know it’s not the most pleasant thing in the world. But don’t fret, you can minimize this by taking your fish oil supplements with meals. Eating before you take your supplement can help with its absorption and reduce any lingering fishy burps.
Another issue some people encounter is digestive discomfort, like bloating or gas. If this sounds like you, try taking your fish oil with a full glass of water, and again—having it with meals can make a significant difference. If you’re still feeling uncomfortable, you might want to consider switching to a different brand or form of fish oil. Enteric-coated capsules are designed to dissolve in the small intestine rather than the stomach, which can help alleviate some of these issues.
Interactions with medications are another concern. Fish oil can interact with NSAIDs such as aspirin. Always consult your healthcare provider before starting any new supplement, especially if you’re on medication. They can give you personalized advice to ensure that your fish oil regimen doesn’t interfere with your treatment plan.
With these strategies in mind, you can make the most of your fish oil supplements while minimizing any pesky side effects. Remember, a little tweak here and there can go a long way in making your supplement routine smooth sailing.
FAQs
How much omega-3 do I need?
Most healthy adults need between 250-500 mg of EPA and DHA daily to meet recommendations for optimal omega-3 levels. You can get this from 2 servings of fish per week (or 6-8 oz total), a daily fish or krill oil supplement, or a combination of diet and supplements.
Can taking too much fish oil be harmful?
Taking too much fish oil can have side effects like heartburn, digestive discomfort, indigestion, an increased risk of nosebleeds and bleeding gums, and a fishy aftertaste. People on blood thinners are cautioned to talk to their doctor before getting started on a fish oil supplement due to its potential impact on blood clotting.
It’s also important to note that excessive omega-3s beyond the recommended dose won’t increase your health benefits. Most people can tolerate as much as 4,000-5,000 mg/day of omega-3 supplements per day without adverse effects.
What is the best time to take a fish oil supplement?
There is no best time to take a fish oil supplement, but studies show taking dietary supplements like fish oil with food improves their bioavailability and makes it easier for the body to absorb.
Can omega-3 fish oil help you lose weight?
Omega-3 fish oil can help you lose weight indirectly. Omega-3s are an important part of a healthy metabolism and reduced inflammation, two key factors of weight management efforts. That said, fish oil is not a direct weight loss supplement or replacement for a healthy lifestyle.
Sources
- Gammone, M.A., Riccioni, G., Parrinello, G., et al. (2018). Omega-3 polyunsaturated fatty acids: benefits and endpoints in sport. Nutrients, 11(1):46.
- Scorletti, E. & Byrne, C.D. (2018). Omega-3 fatty acids and non-alcoholic fatty liver disease: Evidence of efficacy and mechanism of action. Molecular Aspects of Medicine, 64, 135-146.
- Cakiner-Egilmez, T. Omega 3 fatty acids and the eye. Insight, 33(4), 20-25.
- Segheto, K.J., Pereira, M., Silva, D.C.G.D., et al. (2021). Vitamin D and bone health in adults: a systematic review and meta-analysis. Ciência & Saúde Coletiva, 26(8), 3221-3244.
- Cartolano, F.C., Dias, G.D., Miyamoto, S., et al. (2022). Omega-3 fatty acids improve functionality of high-density lipoprotein in individuals with high cardiovascular risk: a randomized, parallel, controlled and double-blind clinical trial. Frontiers in Nutrition, 8, 767535.
- Salehi, B., Berkay Yılmaz, Y., Antika, G., et al. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9(8), 356.
- Ritter, J.C., Budge, S.M., & Jovica F. (2013). Quality analysis of commercial fish oil preparations. Journal of the Science of Food and Agriculture, 93(8), 1935-1939.
- Li, J.J., Dou, K.F., Zhou, Z.G., et al. (2022). Role of omega-3 fatty acids in the prevention and treatment of cardiovascular diseases: a consensus statement from the experts’ committee of national society of cardiometabolic medicine. Frontiers in Pharmacology, 13.
- Burhani, M.D. & Rasenick, M.M. (2017). Fish oil and depression: the skinny on fats. Journal of Integrative Neuroscience, 16(s1), S115-S124.
- Maki, K.C. & Dicklin, M.R. (2019). Strategies to improve bioavailability of omega-3 fatty acids from ethyl ester concentrates. Current Opinion in Clinical Nutrition & Metabolic Care, 22(2), 116-123.
- Salman, H.B., Salman, M.A., & Yildiz Akal, E. (2022). The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet. Nutricion Hospitalaria, 39(4), 803-813.
