Omega-3 fatty acids are critical in bolstering brain function, reducing inflammation, and promoting excellent cardiovascular health.
Research in Omega-3 has increased since early studies in the 1970s revealed how essential it truly is for overall health and well-being. Since the body cannot synthesize these Fatty acids, we must obtain them from our daily diet.
Let’s begin by saying that there is no universally accepted dosage of Omega-3s, and most people will obtain at least some of the recommended daily amount from their diets. However, obtaining sufficient Omega-3 from diet alone is challenging for most people.
Some 95% of children and 68% of adults consume less Omega-3 than is recommended by the Dietary Guidelines for Americans (DGA).
This article explores Omega-3, focusing on EPA and DHA, and unpacks the recommended dosages for men, women, and children.
What is Omega-3, and Why is it Important?
Omega-3 fatty acids are vital in creating hormones that regulate blood clotting, relaxation of artery walls, and inflammation.
The human body can't produce Omega-3s independently, making it crucial to obtain them through diet or supplementation.
There are two core types of Omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA is especially beneficial for its anti-inflammatory properties and its role in heart health. This fatty acid helps in managing cholesterol levels, reducing the risk of cardiovascular disease, and is implicated in mood regulation.
DHA, on the other hand, is a primary structural component of the human brain, cerebral cortex, skin, and retina.
Omega-3 Dosage for Children
The needs for Omega-3 fatty acids change as children grow and develop:
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0-12 months: 0.5 grams of combined EPA and DHA daily.
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Ages 1-3: About 0.7 grams of combined EPA and DHA daily.
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Ages 4-7: Children within this age bracket should increase their intake to 0.9 grams of combined EPA and DHA daily.
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Ages 8-10: With the onset of preadolescence, children require approximately 1 gram of combined EPA and DHA daily.
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Ages 11 and up: As children transition into adolescence, their dosage should gradually align with adult recommendations, which are 1.1 grams for women and 1.6 for men.
Recommended Dosage of Omega-3 for Women
For maintaining heart health and cognitive function, non-pregnant women should aim for at least 1.1 grams of combined EPA and DHA per day.
Some of this should be made up from dietary intake, though supplementation is an effective method of topping that up to recommendations.
Anywhere up from 600mg Omega-3 (from EPA and DHA combined) shows health benefits and most health authorities worldwide recommend 500mg as a minimum.
Omega-3 Dosage for Pregnant Women
During pregnancy, the requirement for Omega-3 fatty acids, especially DHA, increases due to its vital role in fetal development.
The minimum goal for Omega-3 fatty acids in pregnant women is 650 mg per day, with 300 mg of that being DHA.
Omega-3 Dosage for Men
Men typically requires a slightly higher dosage of Omega-3 fatty acids, 1.6 grams of combined EPA and DHA per day.
Again, some of this should be made up from dietary sources, though supplementation is an effective way to top that up to recommendations.
Anywhere up from 600mg of combined Omega-3 daily shows health benefits, and most health authorities worldwide recommend 500mg as a minimum.
Dosage for the Elderly
For the elderly, Omega-3s are crucial in combating age-related mental decline.
Dosages may need to be increased as healthcare providers advise, especially when an individual takes medications.
Omega-3 for Specific Health Conditions
Heart Disease
Omega-3 fatty acids, particularly EPA and DHA, have been studied for their potential role in heart health.
Large-scale epidemiological studies have shown an association between increased intake of Omega-3s and reduced risk of cardiovascular disease.
For instance, the GISSI-Prevenzione trial, published in The Lancet, found that Omega-3 supplementation led to a significant reduction in the risk of death from cardiovascular causes.
According to the American Heart Association, individuals with coronary heart disease are recommended to consume about 1 gram of EPA and DHA per day.
Healthline states that dosages of around 3 grams per day are safe for adults and have the maximal impact on reducing blood triglycerides.
Depression
There is emerging evidence suggesting that Omega-3 fatty acids, specifically EPA, may have a beneficial effect on depression.
Meta-analyses have shown a tendency for Omega-3 supplements to improve depressive symptoms.
EPA is considered to have more potent mood-regulatory effects, and doses in studies have ranged from 200 mg to over 2 grams per day.
Overall, it’s best to stick to the standard daily recommended dosages for adults.
Cancer
The relationship between Omega-3 fatty acids and cancer risk is complex and not fully understood.
Some observational studies and animal models suggest that Omega-3 fatty acids might inhibit cancer cell growth and promote apoptosis.
Overall, it’s best to stick to the standard daily recommended adult dosages.
Omega-6 Intake
Omega-6 fatty acids are polyunsaturated fats commonly found in many plant-based oils, such as those from corn, soybean, and sunflower sources, as well as nuts and seeds.
The concern with Omega-6 fatty acids is the proportion in which they are consumed relative to Omega-3 fatty acids.
The modern Western diet often has an abundance of Omega-6 fatty acids, leading to a high Omega-6 to Omega-3 ratio linked to increased risk of chronic conditions like heart disease, obesity, and inflammatory disorders.
Traditionally, human diets likely had a ratio of approximately 1:1, but in today's Western diets, the ratio can be as high as 16:1 in favor of Omega-6 fatty acids.
Many nutritionists suggest aiming for a ratio of Omega-6 to Omega-3 of 4:1 or lower.
Omega-3 supplementation can help re-balance Omega-3 and Omega-6 towards this favorable ratio.
EPA and DHA Benefits
EPA and DHA are the two core types of Omega-3 fatty acids which serve differing functions. EPA is primarily involved in reducing systemic inflammation – a key factor in various chronic diseases – while DHA is critical for brain health.
DHA is also important for cognitive function and has been observed to have positive effects on mood disorders, including depression and anxiety.
Together, DHA and EPA lower triglyceride levels, potentially raise HDL cholesterol, and may help reduce blood pressure in those with high blood pressure. They have also been shown to decrease the production of inflammatory molecules.
Lastly, Omega-3 fatty acids contribute to joint health by improving symptoms related to osteoarthritis and rheumatoid arthritis, among other musculoskeletal issues.
Omega-3 overdose
An overdose of Omega-3 fatty acids, though uncommon, can have serious consequences. High doses of Omega-3 supplements can interfere with blood clotting and cause excessive bleeding.
This risk is elevated if an individual combines Omega-3 supplements with other medications that affect blood clotting, such as anticoagulants or nonsteroidal anti-inflammatory drugs (NSAIDs).
