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Omega-3 dosage: How Much Should You Take per Day?

7 mins read
Taisiia Dobrozorova
Written by Taisiia Dobrozorova on August 09, 2022
Ievgeniia Dobrynina
Fact checked by Ievgeniia Dobrynina
The Unimeal team works to give you the most accurate and up-to-date information. All texts are reviewed by a panel of experts and editors and updated according to the latest research. Only evidenced-based and verified sources of leading medical publications and universities get into the article materials.

Omega-3 is a set of polyunsaturated fatty acids necessary for the human body. They are not produced by the organism itself. So, Omega-3 can be obtained from food products or taken as dietary supplements. What are the main properties of this element and why Omega-3 is a remedy for everyone all year round. Let's discuss!

Table of content

How much Omega-3 should you take per day?

The instructions for dietary supplements clearly state that the daily rate of Omega-3 for adults is 1000-2000 mg (1-2 capsules). It should be consumed during or after meals. Children can start taking it from 3 years old, but in most cases, it is prescribed from 7.

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The recommended admission course should be 4 weeks and may be repeated twice a year. Medical experts advise heart disease patients to take no more than 1 gram (1,000 mg) daily. There is also a list of people who absolutely cannot use these dietary supplements. So before you decide to buy Omega-3, ​​it's better to consult with a doctor first.

Benefits and uses

This set of fatty acids is not naturally synthesized in our body. But its external intake can have a positive effect on different processes in our system and prevent the appearance of various diseases. Here they are,,:

If you are depressed

Many recent studies suggest that people who regularly take Omega-3 supplements are less prone to depression than others. Australian scientists, during their experiments, combined Omega-3 and antidepressants with the active ingredient fluoxetine (Fluxen, Fluoxetine). As a result, in 81% of cases, this combination helped to solve the depression problem faster. 

For vision

Docosahexaenoic acid is one of the retina components. If its deficiency appears in the body, vision problems arise. The sufficient amount of Omega-3 reduces the risk of conjunctival growth.

For pregnant women

Using fish oil or Omega-3 food supplements in the last trimester of pregnancy reduces the risk of developing various pathological diseases. Pregnant women can use this food supplement to lower the risks of early births; to prevent an increase of child’s fetal age; to reduce the probability of fetal development delay; to minimize the risk for the baby of developing celebral palsy and autism.

Improves sleep

A lack of Omega-3 fatty acids provokes the appearance of obstructive sleep apnea for adults and sleep problems for children. Moreover, low levels of docosahexaenoic acid reduces melatonin levels (this hormone helps you fall asleep). When using Omega-3 food supplements, sleep becomes profound and lasts longer.

Helps to eliminate skin problems

Docosahexaenoic acid is a structural component of the skin. It is responsible for the health of the cell membranes that make up most of the skin. The skin becomes soft, moisturized, and elastic, thanks to a healthy cell membrane. 

In addition, Omega-3 also benefits the skin

Namely:

  • reduces premature skin aging;
  • prevents hyperkeratinization of hair follicles (formation of a large amount of stratum corneum);
  • reduces the risk of acne; 
  • Omega-3 can also protect the skin from the harmful effects of sunlight and helps block the release of substances that erode collagen in the skin after sun exposure. 

Omega-3 for the brain

Docosahexaenoic acid makes up 40% of polyunsaturated fatty acids, which are part of the nuclear structures of the brain. Use of biologically active supplement Omega-3: improves the blood supply and thereby activates brain activity; supports rapid transmission of nerve impulses; accelerates the process of memorizing information; increases the speed of performance of various tasks, including logical ones. 

Omega-3 for immunity

The considered biologically active supplement supports the activity of particular cells of the immune system (T-leukocytes and B-leukocytes), thereby strengthening the protective barrier against viruses and bacteria. Omega-3 also increases the speed of interaction of immune cells and the transfer of information between them. It is important to note that Omega-3 is just as beneficial for children as it is for adults. Read more about adequately taking this combination of polyunsaturated fatty acids below.

How much omega-3 do you need per day

People constantly exposed to heavy loads, such as athletes, need a large amount of Omega 3 polyunsaturated acids. They should receive about 2000-2500 mg per day. Such doses are associated with increased energy expenditure. The supplement's quantitative ratio of EPA: DHA acids is also essential. A balance of 3:2 or 2:1 is correct—for example, 180 EPA and 120 DHA or 500 EPA and 250 DHA.

Omega-3 supplement dosage for adults

According to the recommendations of the Department of Health and Human Services, the recommended dietary dose (for prevention) of alpha-linolenic acid (precursor of Omega-3) is 1% of the total number of calories consumed per day, equivalent to 2.2 g for an adult who consumes 2000 kcal per day.

Two to three servings of oily fish per week are estimated to provide one gram of DHA and EPA, including 650 mg of DHA and 350 mg of EPA. The World Health Organization recommends 0.8 to 1.1 g/day of ALA and 0.3 to 0.5 g/day of EPA and DHA.

Does fish oil help you lose weight

The presence of omega and cholecalciferol by itself in your menu will not lead to a reduction in waistline and removal of excess fat deposits. It’s important to understand that they do not burn fat - they only prevent its rapid recruitment. In addition to the adverse effects listed above, fish oil provides a feeling of satiety and slows down (although even animal fats do not form deposits on the waist) the breakdown of carbohydrates from food.

This means that fish oil will be helpful for weight loss and can accelerate weight loss, but - in combination with diet, increased physical activity, anti-cellulite massage, and other measures usually used to lose extra pounds. It is also allowed to be taken in combination with regular food.

To refresh the key points

Omega-3 fatty acids are necessary for a healthy organism. Get them from whole foods like fatty fish twice per week. It will ensure robust omega-3 acids intake. If eating fatty fish isn't a working option, consider buying the omega-3 supplement. For individuals deficient in these fatty acids, it can become an affordable and highly effective way to boost health. Also, fish oil can help in weight management in a healthy diet.

How do you feel about my article?

Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.

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By choosing high-quality sources, we make sure that all articles on the Unimeal blog are reliable and trustworthy. Learn more about our editorial processes.

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