Fish Oil Dosage

How Much Fish Oil Should I Take

If you are interested in taking fish oil and are wondering how much fish oil you should take, you must first ask yourself what is it you hope to achieve from taking fish oil. The benefits of fish oil are practically endless however there are many different fish oil dosages for different expectations. Remember, fish oil is taken orally (by mouth).

How much fish oil should I take if I just want to be all around healthier?

Are you healthy? For example, if you are a healthy individual, with no pre-existing medical conditions, it is often recommended to start out taking .5-1.8 grams of fish oil a day. This recommendation is given by the American Heart Association and has been determined through data obtained from several studies indicating that this dosage is sufficient for reducing death from cardiovascular disease. However, in the eyes of many health experts, this recommendation is very conservative and may not offer the many health benefits fish oil has to offer. More on this below.

Do you have a pre-existing health condition? One good thing about the AHA is that they offer dosage recommendations to those with pre-existing health conditions, particularly those who have suffered from cardiovascular disease. They recommend 1 gram of fish oil a day for those who have suffered a past heart attack. While this is a very low dosage, it is important to remember that fish oil could have adverse side effects mixed with certain medications. Fish oil can increase circulation and have a blood thinning effect so it is important to consult with your doctor before taking fish oil, especially if you are taking blood thinners or have a blood clotting disorder.

How much fish oil should I take if I want to boost performance?

Before I continue, please be mindful that any information found on this site is for informative purposes only. Nothing on this site should be taken as medical advice. Please consult with your doctor before making any changes to your diet. With that being said, there is supportive evidence to suggest that fish oil can boost mental and physical performance in a variety of ways.

Are you an athlete looking for an edge? Athletes, depending on what sport, often times break down their bodies while training. This breaking down of the body is often called inflammation. The great thing about fish oil is that it is anti-inflammatory in nature and will help to negate the effects of inflammation. Think of fish oil as a “natural anti-inflammatory”. In the body’s fight to combat inflammation and the effects of training, omega-3 fatty acids (fish oil) levels in the body can become deficient. For healthy athletes, it is recommended that 5-10 grams of fish oil be taken daily, spread throughout the day with meals. Please see fish oil for athletes for more information.

Do you suffer from depression or other cognitive ailments? Fish oil, namely the omega-3 fatty acid DHA, has been shown to help treat depression and help elevate mood. The National Institute of Health recommends that 9 grams of fish oil be taken a day to help combat depression.

Summary

Unfortunately the answer to the question, “How much fish oil should I take” does not have a simple answer. You must first decide what you hope to achieve from taking fish oil and then consult with your doctor or health care practitioner before embarking in this endeavor. What is clear however, is that fish oil has many dose dependent benefits.

Fatty Fish

Are you interested in getting many of the same fish oil benefits by simply eating fatty fish instead? If you are, you are not alone. Many people simply do not like the idea of taking more pills than they absolutely have to. Let me remind you however, that fish oil gel capsules, are simply encapsulated oil. Eating fatty fish as opposed to taking fish oil is a suitable alternative to those who still want health benefits but do not want to take fish oil. It is also a much tastier option!

Even if you are already taking fish oil, eating fatty fish can still be very beneficial to your overall health. Not only does fatty fish provide the same omega-3 fatty acids found in fish oil supplements, it is a great source of protein, which should be the foundation of every healthy diet. In addition, fatty fish is a great source of Vitamins D and A.

Oily fish or fatty fish contain oil in their tissues and in the stomach cavity around the the gut. Fillets of fatty fish can contain up to approximately 30% fish oil, although this varies depending on what kind of oily fish is in question.

Fatty fish come in different shapes and sizes. Examples include small prey fish, such as anchovies, herring and sardines. Bigger, pelagic fish, such as salmon, trout, mackerel and hilsa are also classified as oily fish or fatty fish.

Fatty Fish vs Non-Fatty Fish

Be aware that not all fish contain the high levels of beneficial fish oil. Most fish that are not considered fatty fish are known as whitefish. Whitefish do contain oil but its mostly found only in the liver and is much when compared to fatty fish. Examples of whitefish are pollack, cod and tilapia. Just because whitefish do not contain very much fish oil does not mean they are unhealthy to eat, but if you are seeking to reap the benefits of fish oil than you must eat fatty fish that contain higher levels of fish oil.

How much fatty fish is recommended?

It was recommended by the UK Committee on Medical Aspects of Food and Nutrition Policy that people should consume at least two servings of fish per week, one of which should be fatty fish.

However, due to possible contamination of fatty fish with toxins such as mercury, a recommended maximum consumption was also proposed. The maximum, recommended consumption of fatty fish is four servings (one serving= 4.9 ounces or 140 grams) for men, boys, and older women and up to two servings for women, women who may become pregnant, pregnant women and girls.

It should be noted, as outlined in fish oil side effects, that larger in size fish contain higher levels of mercury, specifically shark, swordfish, king mackerel and tilefish.

Summary

Eating fish, particularly fatty fish, is a great way to reap the benefits of fish oil. In addition, fatty fish contains many beneficial vitamins and is a great source of protein. However, due to possible contamination concerns, recommendations for maximum fish consumption have been made. This could be especially problematic for pregnant or breast feeding females. My suggestion is to make fatty fish part of your diet and find a quality fish oil supplement that has been tested for purity and toxin levels by a third party. This will ensure that you get all the benefits associated with taking fish oil.