Omega-3 fish oil is known for its many benefits: improving cardiovascular health, brain function, vision, and reducing inflammation. However, there is still no consensus on how many capsules should be taken daily to maximize these benefits.
Now, new research, recently published in the scientific journal Nutrition Research Reviews, has found a common answer to this question.
The main components of omega-3 fish oil are long-chain polyunsaturated fatty acids (LC n-3PUFAs), including DHA, EPA, and DPA, which have many beneficial effects, including promoting immune function and cardiovascular health.
However, recommendations regarding the consumption levels of LC n-3PUFAs vary considerably between countries and regions.
Studies have found a general recommendation for LC n-3PUFA intake in healthy individuals to be 250-300 mg/day of total (DHA + EPA). ILLUSTRATIVE PHOTO: AI
New research has summarized national and international recommendations on the consumption of LC n-3PUFAs to arrive at a common recommendation, according to the medical news site News Medical.
New research reveals the surprising effects of omega-3 fish oil on your health.
Researchers from the University of Southampton (UK) examined the technical and scientific literature that underpins the Food-Based Dietary Guidelines and reports from expert groups. The study included 42 documents, mostly quantitative recommendations on the intake of LC n-3PUFAs.
The results found:
- The most common recommended dose for adults (≥18 years old) for the prevention of chronic disease is 250 mg/day (DHA + EPA).
- The optimal dose is 300 mg/day (DHA + EPA).
- The minimum daily intake is 250 mg (DHA + EPA).
The authors concluded: The study found a general recommendation for LC n-3PUFA intake in healthy individuals of 250-300 mg/day total (DHA + EPA), according to News Medical.
They concluded that food intake alone may not meet this requirement, especially since the intake of people in many countries remains much lower than the recommended threshold.
How is it applied?
Typically, a standard omega-3 fish oil capsule contains 1,000 mg of fish oil, but the total amount (EPA and DHA) is only around 300 mg, consisting of 180 mg EPA + 120 mg DHA or higher, depending on the type.
Therefore, with the above standard dosage, one omega-3 fish oil capsule containing 1,000 mg - with a total amount (EPA and DHA) of approximately 300 mg of fish oil - is ideal for healthy individuals.
It's important to carefully read product labels to know the exact amounts of EPA and DHA, as the total amount of omega-3 (1,000 mg) is not the sum of EPA and DHA. Therefore, prioritize products with high levels of EPA and DHA.
It's important to note that 1,000 mg of fish oil does not equal 1,000 mg of EPA + DHA. Natural fish oil only contains about 30% EPA + DHA, the rest being other fats. Concentrated products will have higher concentrations.
Therefore, always check the specific amounts of EPA and DHA on the packaging, not just the total amount of omega-3s (1,000 mg), according to Healthline.