Omega-3 Fatty Acids: How Much You Need… and Why You Need Them
Incorporating omega-3 fatty acids into a healthy lifestyle provides a number of health benefits:
- Cardiovascular health
- Healthy cholesterol, blood pressure and triglyceride levels
- Eye, brain, joint and digestive tract health
- Normal growth and development
- Central nervous and circulatory system support
So how much do you need? Since your body can’t produce omega-3 fatty acids on its own, you’ve got to get them from dietary sources (mainly fish) or supplements.
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Recommended/ Studied Doses
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Strength of Evidence
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Overall Good Health
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0.5 to 1 gram per day* of EPA and DHA
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Essential fatty acids are critical to so many different body functions. Everyone needs omega-3s.
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Heart Health
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0.5 to 1.8 grams per day of EPA and DHA †
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The American Heart Association recommends consumption of fish (chock-full of omega-3s) at least twice a week. A landmark study involving over 11,000 patients indicated that the essential nutrients found in fish oil play a vital role in maintaining healthy cardiovascular function.
Furthermore, hundreds of observational and clinical trials have suggested that omega-3 fatty acids have a beneficial effect on coronary heart disease (CHD) and its related risk factors.
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Blood Pressure
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At least 1 gram per day
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Many clinical trials report modest reductions in blood pressure with the intake of omega-3 fatty acids. Omega-3s may also help maintain blood pressure levels that are already within healthy, normal ranges.
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Triglycerides
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2 grams per day† (from both food and supplements)
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Strong scientific evidence indicates EPA and DHA can significantly reduce blood triglyceride levels.
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Eye Health
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Same as general health benefits
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Several studies support the use of omega-3 fatty acids to support healthy eye function.
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Joint Health
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At least 2.7 grams per day^
(from both food and supplements)
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Fish oil’s action has beneficial effects on the body’s natural anti-inflammatory response. Several randomized, controlled trials demonstrated improvements in joint mobility and comfort with the regular intake of fish oil supplements in a three-month period.
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Skin Health
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0.5 to 1 gram per day* of EPA and DHA
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EPA and DHA are necessary for optimal skin health.
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Unless you’re already taking fish oil supplements or eating fish on a daily basis, you are most likely missing out on these important nutrients. The average daily consumption of EPA and DHA is 0.1 to 0.2 grams – about five times lower than what health organizations recommend!
The FDA recommends no more than 3 grams per day of EPA and DHA omega-3 fatty acids, with no more than 2 grams per day from a dietary supplement.
You can increase your intake by increasing fish consumption or adding a fish oil supplement to your routine. These are the top ten fish types consumed in the U.S., and the amount it would take to get approximately 1gram of EPA and DHA per day:
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Top 10 fish and shellfish types consumed in the U.S.
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Grams of EPA and DHA per each 3-oz serving of fish
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Ounces of fish required to provide
1 gram of EPA and DHA per day
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Tuna- Light, canned in water
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0.23 g
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12 oz
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Shrimp
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0.27 g
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11 oz
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Pollock
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0.46 g
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6.5 oz
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Salmon
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0.68-1.83 g
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1.5-4.5 oz
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Cod
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0.13-0.24 g
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12.5-23 oz
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Catfish
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0.15-0.20 g
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15-20 oz
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Clams
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0.24 g
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12.5 oz
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Flounder/Sole
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0.43 g
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7 oz
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Crabs
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0.34-0.40 g
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7.5-8.5 oz
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Scallops
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0.17 g
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17.5 oz
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Remember to consult with a doctor regarding any individual health concerns you may have.
Sources:
Morris MC, Sacks F, Rosner B. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation 1993;88(2):523-533.
Geleijnse JM, Giltay EJ, Grobbee DE, Donders ART, Kok FJ. Blood pressure response to fish oil supplementation: metaregression analysis of randomized trials. J Hypertens 2002; 20:1493-1499.
Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain 2007; 129:210-223.
http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-fishoil.html
*Health organizations recommend adults consume at least 500 to 1,000 mg of EPA and DHA daily.
† American Heart Association (www.americanheart.org , 2002)
^ 17 studies with a total of 823 patients showed greater improvements in morning stiffness and number of painful and/or tenderness joints compared to low-dose. Results of the meta-analysis support the hypothesis that omega-3 supplementation improves pain outcomes after three months.
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