How much omega-3 per day should I be getting?
How much omega-3 per day?
Domestic sturgeon and caviar are excellent sources of Omega-3’s. Unlike imported caviar, U.S. we do not do not use borax, so our caviar is safe for pregnant women.
The following article is from www.authoritynutrition.com.
How much omega-3 per day?
There is no set standard for how much omega-3 you should get each day. Various mainstream health organizations have released their own expert opinions, but they vary considerably. Overall, most of these organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults (1, 2, 3, 4). However, higher amounts are often recommended for certain health conditions.
Omega-3 for Specific Health Conditions
The following health conditions have been shown to respond to omega-3 supplements.
Here’s a quick rundown of the dosages used:
How much omega-3 per day? One trial followed 11,000 participants who took an 850-mg dose of combined EPA and DHA every day for 3.5 years. This caused a 25% reduction in heart attacks and a 45% reduction in sudden death (5).
Numerous organizations, including the AHA, recommend that patients with coronary heart disease take 1,000 mg. They recommend that patients with high triglycerides take 2,000–4,000 mg of combined EPA and DHA each day (6, 7, 8).
However, several large review studies have not found any beneficial effects of omega-3 fatty acids on heart disease (10, 11).
Depression and Anxiety
Studies have shown that high doses of omega-3, from 200-2,200 mg per day, can reduce symptoms of depression and anxiety (12, 13, 14, 15).
In the case of mood and mental disorders, a supplement with higher amounts of EPA than DHA may be optimal.
High consumption of fish and omega-3 fatty acids has been linked to a reduced risk of breast, prostate and colon cancers (16, 17, 18, 19).
However, an optimal dosage to reduce the risk of cancer has not been established.
Omega-3 fatty acids can help with numerous other health problems. The effective dosages depend on numerous factors.
Bottom Line: Omega-3 fatty acids can help with numerous health conditions. The dosages shown to be effective range from 200-4,000 mg.
Omega-3 for Children and Pregnant Women
How much omega-3 per day? Research shows that omega-3 fatty acids, especially DHA, are vital before, during and after pregnancy (20, 21, 22, 23).
Nearly all official guidelines recommend following adult guidelines and then adding an additional 200 mg of DHA during pregnancy and breastfeeding (24, 25, 26, 27).
Several global and national organizations have published guidelines for infants and children, ranging from 50–100 mg per day of combined EPA and DHA (8, 26).
Bottom Line: Taking an additional 200 mg of DHA is recommended for pregnant and nursing mothers. The recommended dose for infants and children is 50–100 mg of combined EPA and DHA per day.
Omega-6 Intake May Affect Omega-3 Need
The typical Western diet contains around 10 times more omega-6s than omega-3s. These omega-6 fatty acids come mainly from refined vegetable oils that are added to processed food (28, 29).
Many experts believe that this ratio should be closer to 2:1 (omega-6:omega-3) for optimal health (30).
Omega-6 and omega-3 fatty acids compete for the same enzymes. These enzymes are needed for the fatty acids to be converted into their active forms (31, 32).
Therefore, your omega-3 needs may depend on your omega-6 intake. If you consume a lot of omega-6s, you may need even higher amounts of omega-3s.
Bottom Line: The human body may function best with balanced amounts of omega-6 and omega-3. The more omega-6 fatty acids you consume, the more omega-3s you may need.
Marshallberg Farm, located in North Carolina is the largest producer of Russian sturgeon for Ossetra (Osetra | Osietra | Oscietra | Asetra | осётр) in North America. Osetra caviar from Russian sturgeon raised in the farm’s facilities in eastern and western North Carolina, can be bought directly from the farm. For more information or to buy caviar, visit the online shop. Thanks for visiting!