Why eat?
Fish oil is very beneficial to your health.
It contains omega-3 fatty acids, which protect your heart. You must get omega-3s from your diet because your body cannot make them.
Some fish oils also provide vitamin A (an important antioxidant) and vitamin D (vital for bone health and overall immunity).
The main omega-3s present in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can affect brain development and function.
Fish oil is an excellent source of these fatty acids.
If you don't eat oily fish regularly, it's difficult to get enough EPA and DHA, since most other food sources of omega-3s are in the form of alpha-linolenic acid (ALA). ALA does not appear to have the same beneficial effects as EPA and DHA.
Additionally, the typical Western diet is too low in omega-3s compared to omega-6s. Therefore, supplementing with fish oil can be a big boost.
Recommended dosage
There are no set recommendations for the amount of fish oil you should take.
However, there are recommendations for total intake of omega-3s as well as EPA and DHA.
The Reference Daily Intake (RDI) for a combination of EPA and DHA is 250-500 mg.
When purchasing fish oil supplements, be sure to read the label to determine the EPA and DHA content. Typically, 1,000 mg of fish oil provides approximately 300 mg of EPA and DHA.
healthy people
The recommended daily intake of total omega-3s is 1,100 mg for women and 1,600 mg for men.
Most people get some omega-3s from foods like flaxseed, soybean oil, and walnuts, but these foods all contain ALA.
Although your body can convert ALA into EPA and DHA, you may not be able to create adequate levels of these fatty acids on your own. Unless you eat two servings (8 ounces or 224 grams) of oily fish per week, you may be lacking in EPA and DHA.
Generally speaking, it is considered safe for adults to consume up to 3,000 mg of fish oil per day.
pregnancy period
EPA and DHA are essential for normal fetal development. DHA, in particular, accumulates in the brain during the last trimester of pregnancy.
However, many pregnant women do not meet the RDI for these fatty acids.
Supplementing EPA and DHA during pregnancy may also benefit your child during infancy and childhood. Potential benefits include improved problem-solving skills and reduced risk of asthma and food allergies.
The WHO recommends taking 300 mg of a combination of EPA and DHA per day during pregnancy - 200 mg of which should be DHA.
Since most fish oil supplements contain more EPA than DHA, you should try to find one with a higher ratio of DHA.
Be careful with cod liver oil during pregnancy as it contains high amounts of vitamin A. Too much vitamin A can harm fetal development.
Just 1 teaspoon (4 ml) of cod liver oil provides 2,501 IU of vitamin A, about 97% of the RDI during pregnancy.
babies and children
The adequate intake of omega-3 for infants under 1 year old is 500 mg, gradually increasing to the normal adult intake by age 14.
Likewise, recommendations for EPA and DHA vary by age.
For example, a 4-year-old needs about 100 mg of EPA and DHA, while an 8-year-old needs about 200 mg.
Cod liver oil for children will also naturally provide some vitamins A and D (because these substances are stored in the fish liver), while other fish oil supplements may contain additional vitamins D, A, and E. Vitamin E keeps fish oil stable and may extend its shelf life.
When purchasing a fish oil supplement for an infant or child, try to look for one that is appropriate for the specific life stage to ensure the correct nutritional content.
potential benefits
To keep your heart healthy, make sure you're getting enough EPA and DHA.
For people with coronary heart disease and those at risk for heart attacks, it is recommended to consume up to 1,000 mg of combined EPA and DHA per day (24, 25).
However, a recent review determined that additional EPA and DHA intake, whether through diet or supplements, had little effect on reducing the risk of heart attack (26).
That said, studies have found that fish oil can reduce elevated triglycerides in the blood, a risk factor for heart disease. It also increases "good" HDL cholesterol.
The higher the intake of EPA and DHA, the greater the impact on triglycerides. In two studies, a combination of 3.4 grams of EPA and DHA reduced triglycerides by 25-50% after 1-2 months.
Fish oil can also boost your mood. Research shows that supplementing with EPA and/or DHA can improve symptoms of depression.
However, because studies have used irregular doses, there are no conclusive recommendations about the specific amounts of fish oil or EPA and DHA for mental health.
One study found that a daily dose of 1,400 mg of a combination of EPA and DHA reduced symptoms of depression in young adults after three weeks, while another study showed that 2,500 mg of EPA and DHA reduced anxiety in healthy people.
In one analysis, omega-3 supplements with a higher ratio of EPA to DHA were most effective in controlling depression. Fish oil naturally contains higher proportions.
Increasing your omega-3 intake may also reduce inflammation in the body, possibly reducing joint inflammation.
However, a review of existing research suggests that EPA and DHA supplements are not always beneficial for people with osteoarthritis.
Therefore, it is difficult to recommend specific fish oil or fatty acid dosages for joint health.
Even so, in one study of 75 people with knee osteoarthritis, taking 1,000 mg of fish oil per day (which contains 400 mg of EPA and 200 mg of DHA) significantly improved knee function.
Interestingly, the higher dose of 2,000 mg did not further improve knee function.
Is it better than other Omega-3 supplements?
Fish oil supplements provide EPA and DHA, and many also contain vitamins A and D.
Meanwhile, regular omega-3 supplements may or may not contain EPA and DHA, depending on whether they are derived from fish, seaweed or vegetable oils.
If your omega-3 supplement is made from seaweed, it contains EPA and DHA. Typically, these supplements are higher in DHA and lower in EPA.
On the other hand, fish oil supplements may contain higher amounts of EPA than DHA, while vegetable oil supplements contain large amounts of ALA.
Although all omega-3s have benefits, the most beneficial are EPA and DHA.
If you don't regularly eat fatty fish, fish oil supplements may increase your EPA and DHA levels. However, if you don’t consume any fish products, algae-based supplements are a good option.
Otherwise, omega-3 supplements made from vegetable oils will help increase your overall omega-3 intake but may not increase your EPA or DHA levels.
generalize
Extensive research supports fish oil supplementation.
Although there are no firm recommendations, a daily combination of 250-500 mg of EPA and DHA (of which fish oil is an excellent source) is sufficient for most healthy people.
Keep in mind that this will vary based on your needs. Additionally, pregnant women, infants, and children may require different dosages.
If you decide to increase your intake, be sure to choose an omega-3 supplement that contains the recommended amounts of EPA and DHA.
