How Much Omega-3 Is Required Daily?

Dietary Guidelines for Omega-3: ALA, DHA, and EPA.

Omega-3 has become one of the biggest buzzwords in healthy dieting. After all, this “good” fat is known to not only support a healthy heart, brain, and blood vessels, but also diets high in omega-3’s are associated with decreased abdominal fat and lower rates of obesity.

There are numerous omega-3 supplements and fortified foods available today, each claiming to have the right amounts of this essential fatty acid. Yet there are no officially established guidelines for omega-3 intake. Here are three reputable sources to start with when considering how much omega-3 is right for you.

As always consult with your physician before considering a supplement, and be aware that increased dosages of DHA and EPA may cause a greater risk of bleeding.

The US Food and Drug Administration (FDA):

No official recommended daily allowance for omega-3 fatty acids. However, intake of up to 3 grams per day of omega-3 fatty acids from fish is classified as GRAS or “Generally Regarded as Safe”.

*For reference, one 3 1/2 oz. serving of salmon contains about 100 mg of EPA and DHA.

The American Heart Association Guidelines (for adults):

Patients without CHD (Coronary Heart Disease): Fatty fish at least twice a week, also include oils and foods rich in ALA. ALA is a plant-based source of omega-3 because the body can convert it to both EPA and DHA, however, the body is not very effecient with this conversion. Click for more information on the differences between ALA, DHA, and EPA.

Patients with CHD: 1 gram of EPA + DHA each day, preferably from fish. Supplements may be considered with supervision of physician.

Patients who wish to lower their triglyceride levels: 2-4 grams of EPA + DHA per day, with supervision of physician.

Regularly consuming natural sources of ALA like flax and olive oil is also encouraged.

The World Health Organization (for adults):

Recommends consuming 0.3-0.5 grams of daily EPA + DHA and 0.8-1.1 grams of daily of ALA.

Where to buy quality Omega 3 oils:

References:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-fishoil.html

Technorati Tags: Dietary Guidelines for Omega-3, Omega-3

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