How much omega 3 should I take?

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Omega 3 refers to a group of unsaturated fatty acids found naturally in several food products and essential for maintaining good health. Omega 3 is vital for human health but is not manufactured by the body so must be obtained from the diet. Research into the health gains of omega 3 fatty acids has grown dramatically in recent years and consumers have become increasingly aware of the benefits, although it is not always clear which foods to eat or how much omega 3 is recommended in the diet. Since the health benefits have become more widely understood, more and more products are coming onto the market enriched with omega 3.

Omega 3 Health Benefits

The health benefits of a diet rich in omega 3 are considerable and almost everyone should increase their consumption of these foods. Omega 3 actually refers to several different acids and each of these offers different health benefits. Some omega 3 fatty acids are great for stimulating blood circulation, making them beneficial for people that suffer from varicose veins. Fish oil has been found to contribute to improved immune health and regular consumption has been found to be associated with reduced likelihood of suffering from strokes. Omega 3 oils also play an important role in brain function, which explains why people often say that fish makes you smart.

Principal Omega 3 Types

There are three main types of omega 3 fatty acids that are obtained from the food we eat and all of these are important for maintaining good physical and mental health. Alpha-linolenic acid (ALA) is converted by the body into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are found in high concentrations in the brain and research suggests that they are very important for brain functions such as memory, cognitive performance and also for regulating moods.

Recommended Daily Intake

As omega 3 is a type of fat there is no 'recommended daily allowance' as such but rather 'acceptable intake' levels are provided as a guide. For women, this level is around 1.1 grams per day and 1.6 grams per day for men, although it is advisable to vary your diet in order to ensure a good balance of different omega 3 fatty acids and the wide-ranging health benefits that go with this. If you decide to obtain your omega 3 from a fish oil supplement, capsules generally contain 180 mg of EPA and 120 mg of DHA. Most bottles available from health food stores will recommend a dosage for healthy adults of two or three capsules per day.

Although the health benefits of omega 3 are substantial, it is not always a case of more is better and it is possible to consume too much. It is inadvisable for adults to consume more than 3 grams of omega 3 per day, whether in supplement form or from food sources, unless advised by a physician. Excessive consumption can lead to increased risk of bleeding and, over time, increased risk of strokes. As with most foodstuffs and supplements, moderation is the key.

Omega 3 and Omega 6

Omega 3 works together with omega 6, another fatty acid, to maintain the body's health and it is important to maintain an appropriate balance between the two. For a healthy diet it is recommended that you consume around 2-3 times as much omega 6 as omega 3, yet the average British diet contains more than ten times more omega 6, which suggests that our consumption of omega 3 must increase to regain this balance. The Mediterranean diet has been found to represent a more healthy balance between omega 3 and omega 6 so following this example and enjoying a diet high in fish, vegetables, garlic and olive oil and low in red meat, is highly recommended.

Common Sources of Omega 3

The most common source of omega 3 in our regular diet is oily fish, including salmon, mackerel, halibut and sardines. Everyone should try to eat at least one portion of these each week to enjoy the health benefits of omega 3, as well as the additional goodness that fish provides. Consumers should, however, be aware of reports of mercury build up in some fish that can lead to mercury poisoning in humans if consumed in high quantities. Limiting intake of the particular fish species that have been associated with high levels of mercury is advised; for this reason you should try to eat no more than one portion per week of shark, swordfish and marlin.

Omega 3 can also be found in plant products and one of the richest sources is flax or linseed oil. Other good sources of omega 3 include kiwi fruits, walnuts, butternut squash and hemp seed. It is also common to find eggs enriched with omega 3. This can be achieved naturally and safely by ensuring that the chickens are fed plenty of greens and also by adding fish oils to their diet to increase the omega 3 content of the eggs. Dairy products from grass-fed cows, such as milk and cheese, can also provide considerable amounts of omega 3.

Further Benefits

Although omega 3 is important for everyone, there are certain health conditions that can be in some way alleviated by an increase in omega 3 and sufferers may experience considerable health improvements by changing their diet accordingly. Omega 3 can help to reduce your cholesterol levels and promote 'good' cholesterol. Walnuts, which are a good source of ALA, have been found in studies to lower overall cholesterol in people previously showing high cholesterol levels.

High cholesterol is extremely undesirable and has been associated with increased risk of heart disease so taking steps to reduce it is extremely worthwhile. As well as lowering the risk of heart disease, omega 3 fatty acids have also been used successfully in trials among heart attack survivors to substantially lower the risk of future attacks and strokes. Eating at least two servings of oily fish each week can reduce the risk of strokes by as much as 50%. Omega 3 can also alleviate the symptoms of rheumatoid arthritis by reducing inflammation and stiffness, thereby reducing the need for medication. Similarly, omega 3 can also help sufferers of a range of other inflammatory conditions.

In addition to the physical benefits of adding foods rich in omega 3 to your diet, these essential fatty acids have also been found to improve mental health. Sufferers of depression who increase their consumption of oily fish to two to three portions a week have been found to experience substantial reductions in depressive episodes. Omega 3 has also been found to have health benefits for sufferers of bipolar disorder and schizophrenia, indicating just how effective these fatty acids are for all round health and well-being. So whether you wish to lower your cholesterol, improve your immune system or just ensure general good health, try complementing your healthy diet with an increase in omega 3.

How much omega 3 should I take?

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