Close

How Much Omega-3 Should You Consume?

omega 3 fatty acids

We often think that if a little of something is good, a lot must be better. But be cautious: Too high a daily dose of omega-3 can negatively affect your immune system. Not only that, too much intake of omega-3 fatty acids can promote a risk of stroke by thinning the blood excessively. Bleeding time is also prolonged with an intake of omega-3 fatty acids exceeding three grams a day; in fact, studies show that Greenland Eskimos who consume an average 10.5 grams a day of omega-3 fatty acids have an increased risk of hemorrhagic stroke.

Like with everything else, a sensible balance is needed. Here are some pointers…

If you are taking omega-3 supplements and eating whole foods containing omega-3 on a daily basis, you’re probably overdoing it.

The Food and Nutrition Board of the Institute of Medicine, the National Academies, recently revised the recommended daily intake of ALA (plant-derived omega-3) to 1.6 grams for adult men and 1.1 grams for adult women. They didn’t feel it was possible to set an acceptable range for all omega-3 fatty acids (ALA, DHA, EPA). Therefore, they recommended a target amount of EPA or DHA at 160 milligrams a day for men and 110 milligrams a day for women.

Eat healthfully and try to get your omega-3s in through whole foods. If you’re successful in doing that, there’s no need to take omega-3 supplements. Remember though, that plant-based forms of omega-3s, like flax, and walnuts, mostly contain ALA. Only about 10% of that ALA gets converted to EPA and DHA, so a supplement may be beneficial in strict vegans.

The Marketplace is temporarily closed. We’re updating it with great new products for 2019! Until then, please follow us on social media. Live fully and healthfully!
+