Omega-3 fatty acids are essential nutrients with well-documented health benefits, but how much should you take each day? With conflicting advice ranging from a few hundred milligrams to several thousand, it can be hard to know what’s best.

In this article, we’ll simplify the science and provide clear, research-backed guidance to help you find the right daily omega-3 dose for your health!

How much Omega-3 per day (DHA and EPA) is safe?

Before diving into dosages, let’s briefly cover the 2 main types of omega-3 fatty acids – DHA and EPA.

DHA (docosahexaenoic acid) supports brain, eye, and skin health,¹ so sufficient DHA levels is essential for these organs to function properly. EPA (eicosapentaenoic acid), on the other hand, fights inflammation and helps promote a healthy cardiovascular system.²

Now, how much EPA and DHA do you need? Here’s a table of recommendations for different health conditions based on scientific research:

What do experts say about daily omega-3 intake?

One reason the “how much omega-3 per day” question is so tricky is that there’s no universal guideline. Different health organizations recommend varying amounts depending on your health goals:

• US Academy of Nutrition and Dietetics – they recommend 500mg of DHA+EPA to prevent omega-3 deficiency
• American Heart Association – they recommend 2,000-4,000mg of DHA+EPA to lower triglycerides
• 2015-2020 Dietary Guidelines for Americans – they recommend 250mg of omega-3 from seafoods to lower the risk of cardiovascular disease
• US FDA – they require supplement labels to recommend no more than 2000mg daily total of DHA+EPA

While these recommendations provide a starting point, they can feel inconsistent. Ultimately, your ideal dose depends on personal health factors. It’s therefore best to consult a healthcare professional.

What are the very best sources of DHA and EPA?

Omega-3 is found in both plant and animal sources. But hands down, the richest sources of DHA and EPA are fatty fish and shellfish.¹⁹ These include seafood like salmon, mackerel, tuna, sardines, herring, anchovy, cod liver oil, and oyster.

If seafood isn’t your thing, fish oil supplements are an excellent alternative! But take note – not all fish oil supplements are the same!

Some supplements contain very little DHA and EPA. Others source their omega-3 from ethyl ester which is semi-artificially created in a lab. Still, others use outdated purification techniques which makes the fish oil go rancid fast (you’ll know it when it changes color and it starts smelling like fish)!

Here’s why our Ultra Pure Omega–3 Fish Oil Supplement is an excellent source of DHA and EPA:

• Each serving (3 soft gels per day) contains 2,250mg of omega-3 fatty acids. We follow the most effective EPA:DHA ratio of 3:2 (or 60/40). This means each serving contains 1224mg EPA, 816mg DHA, and 210mg of other omega-3 fatty acids.
• Our omega-3 is in natural triglyceride form, not the low-quality ethyl ester form used by most manufacturers.
• Our fish oil is sourced from a certified “Friends of the Sea” supplier and molecularly distilled in a GMP and FDA-registered facility to remove all contaminants. Each batch is also third-party tested for complete purity. You’ll receive your fish oil in perfect condition!

Is it possible to “overdose” on omega-3? What are some side effects?

Many studies have been done on omega-3. And the evidence points to the fact that even at higher doses, the body tolerates the extra fatty acids well. As you’ve seen in the table above, most of the recommended doses go way beyond the quantities suggested by various government agencies. These aren’t random numbers either – these are science-backed recommendations, too.

Now, here’s the thing – omega-3 is found in nature. In cultures where the diet consists mainly of fish and seafood, it’s normal for them to consume more than a few grams of omega-3. It’s even said that some Arctic tribes consume around 20,000mg of omega-3 daily and remain as healthy as a fox. Of course, this is just anecdotal, but generally, this nutrient is safe even in large doses.

That being said, if your diet isn’t exactly abundant in omega-3, you may find a few uncomfortable side effects, such as nausea or diarrhea. Also, fish oil is a natural anticoagulant, so high doses may thin the blood. Keep this in mind if you’re thinking of getting surgery – or even a tattoo!

Conclusion

As you’ve learned in this article, there’s no straightforward answer as to how much omega-3 per day is acceptable. The recommended dosages will vary from one person to the next, and whether or not you’re looking to treat or prevent a particular medical condition. However, research also shows that going beyond the recommended dosage has generally little to no side effects.

To conclude, the benefits of consuming relatively large amounts of omega-3 – whether it be through diet or supplementation – far outweigh any risks.

References:

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