Omega-3 fatty acids are essential for many of the body’s functions, including heart health, brain development, and inflammation regulation. The two most important types of omega-3 are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are crucial for maintaining normal heart function, brain health, and vision.
General Recommendations for Omega-3 Intake
Health authorities and scientific studies recommend that adults consume at least approximately 250–550 mg of combined EPA and DHA daily. For individuals with heart conditions, higher doses may be beneficial, and pregnant and breastfeeding women are advised to increase their DHA intake to support the development of their baby.
Why Omega-3 Needs Can Vary
The need for omega-3 fatty acids can vary due to factors such as age, gender, diet, and health conditions. For instance, older adults may require more omega-3 to support heart health and cognitive function, while pregnant women need extra DHA for fetal development. People who consume a diet rich in nuts, seeds, and grains may require more EPA and DHA to balance their high omega-6 intake.
Personalised Omega-3 Dosage
To adjust your omega-3 intake based on individual needs, it is important to consider factors such as pregnancy, breastfeeding, age, and gender. Pregnant and breastfeeding women should increase their DHA intake, while older adults may benefit from more EPA to protect against heart disease.
The Impact of Omega-6 on Omega-3 Requirements
Omega-6 and omega-3 fatty acids compete for the same enzyme systems in the body. A high intake of omega-6 can therefore reduce the effectiveness of omega-3. To balance your intake, it is essential to reduce consumption of omega-6-rich foods like vegetable oils and instead increase omega-3-rich foods or supplements.
Potential Side Effects of Overconsumption
Consuming too much omega-3 can lead to side effects such as bleeding, low blood pressure, and gastrointestinal discomfort. For more information on side effects, see our article on omega-3 side effects.
How to Get the Right Amount of Omega-3
Omega-3 can be obtained through diet, primarily from fatty fish such as mackerel and sardines. Fish allergy sufferers and vegans may find it difficult to get enough omega-3 from diet alone and may need to consider omega-3 supplements as an alternative. Unfortunately, we have not found any algae-based omega-3 supplements of sufficient quality.
How to Choose the Right Omega-3 Supplement?
When selecting an omega-3 supplement, look for products that contain high-quality EPA and DHA, are not overly concentrated, and have low oxidation values, including peroxide value, totox value, and anisidine value. We have not found a better omega-3 supplement than Wild Alaskan Sockeye Salmon – Omega-3.
Why Do We Need Omega-3?
Omega-3 is essential because the body cannot produce it on its own. Therefore, we must obtain it through diet or supplements. Learn more about omega-3 and how it works here.
