Fish Oil Dosage
By now, you should be aware of all the great health benefits of fish oil. You are probably excited to begin finding a quality Fish Oil Supplement and begin taking it. However, the question remains, how much should you take? What is the correct dosage to receive all these great health benefits?
The answer varies greatly, depending on who you ask and talk to. A good, although conservative place to start is the American Heart Association. They recognize the cardiovascular benefits of fish oil and make fish oil dosage recommendations for those with healthy hearts and those with pre-existing heart conditions.
Remember, the fish oil dosages are taken orally (by mouth).
For individuals that have healthy hearts with no pre- existing heart conditions, the AHA recommends taking a fish oil dosage ranging from .5 to 1.8 grams per day. They state that this dosage has shown sufficient evidence from studies to significantly reduce deaths from cardiovascular diseases and other causes. If you are looking for a good, conservative fish oil dosage, then .5 to 1.8 grams which practically amounts to 1-2 fish oil gel capsules or 1-2 servings of fatty fish.
For individuals with pre existing heart conditions such as a documented case of heart disease, the AHA recommends 1 gram of fish oil (EPA/ DHA) a day. However, it is important to consult with your doctor or health care practitioner before taking fish oil with or without a pre- existing heart condition, as fish oil may negatively interact with certain medications.
The AHA concludes that if you are attempting to lower triglycerides with fish oil, then to take 2-4 grams a day however urge you to consult with your doctor before attempting.
The National Institute of Health offers fish oil dosage suggestions for different applications:
- High blood pressure: 4 total grams of fish oil a day or fish oil equaling 2.04 grams of EPA and 1.4 grams of DHA
- Dieting or weight loss: 2-7 ounces of fatty fish that contain approximately 3.5 grams omega-3 fatty acids.
- Rheumatoid arthritis: Approximately 3 grams of EPA and 2 grams of DHA a day.
- Reversing or preventing the progression of hardened arteries: Fish oils equaling 6 grams a day.
- Depression: Fish oils equaling approximately 9 grams a day.
Much of the research that I have read suggests that a balanced fat intake is best for optimal health. This includes equal parts of saturated, omega-6 and omega-3 fatty acids. Because most food, besides fatty fish, do not contain omega-3 fatty acids (fish oil), in order to achieve this balanced fat intake, it is necessary to supplement with fish oil. Saturated fat can be found in butter, animal fat, and coconut oil. Omega-6 is very abundant in the diet and includes most plant oils such as vegetable, canola, corn, olive and soy-bean oil.
As you can see, there are several different fish oil dosage recommendations based on the application. The most important factor in deciding which fish oil dosage works for you and your needs, is by consulting with your physician and discussing the fact that you would like to begin taking fish oil and would like a recommended fish oil dosage.