Correct Dosing Of Omega-3 Fatty Acids

The health benefits of omega-3 fatty acids are now well known. But of course, you only benefit from them if you dose them correctly. So you should first find out about the right dosage and only then use omega-3 fatty acids.

Omega-3 fatty acids – The right dosage depends on the symptoms

Omega-3 fatty acids have been proven in numerous studies. They work as a whole

• anti-inflammatory,
• blood thinning,
• anticoagulant,
• prevent thrombosis,
• protect the heart
• protect against dementia
• reduce osteoarthritis pain,
• inhibit cancer cells,
• increase the ability to concentrate
• ensure – also in children – a higher mental performance
• and much more.

However, not every indication requires the same dosage. Instead, your dose depends on the goal, i.e. depending on what is to be achieved with the omega-3 fatty acids.

Pay attention to the EPA/DHA content of your omega-3 preparation!

Since not every omega-3 product is equally concentrated, you should read the package insert or the label of the preparation carefully and check the EPA and DHA content.

EPA and DHA are the long-chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid. In contrast to alpha-linolenic acid (ALA), which is found in plant-based omega-3 sources (linseed oil, hemp oil, chia), EPA and DHA are the two more active omega-3 fatty acids.

Once upon a time, there were only preparations of animal origin on the market (fish oil, krill oil) with EPA and DHA. For several years, however, there have also been suitable and high-dose preparations for purely plant-based nutrition. They are made from certain algae that are particularly rich in DHA and EPA.

It is also these algae that are eaten by the krill and the fish and thus ensure that the krill and fish contain omega-3 fatty acids in the first place. Algae are therefore the original omega-3 source and should therefore be given preference – regardless of whether you are vegan or not.

In addition, the human organism can also produce a certain amount of EPA and DHA itself, namely from ALA.

Which dosage is the right one for the individual also depends not least on his omega-6 fatty acid consumption (sunflower oil, safflower oil, animal fats). Because the more omega-6 is consumed, the more omega-3 fatty acids are needed to maintain the healthy balance of the two fatty acids of about 5: 1 (omega 6 to omega 3). (Sometimes the ratio is also given as 3:1 or even 2:1, which indicates that there is still no clear knowledge here).

The right dosage for healthy people

The recommended amounts of omega-3 fatty acids for healthy people (whether ingested through diet or supplements) are:

• 300 mg to 600 mg EPA/DHA per day and
• 1,100 to 1,600 mg ALA per day (with 1 tablespoon of hemp oil you are already at 2,000 mg ALA)

The right dosage for diseases

Much higher dosages are often given for therapeutic purposes. These range up to 5,000 mg EPA/DHA per day.

It must be noted that omega-3 fatty acids should not be used in such high doses (over 2,000 mg per day) in people who take blood-thinning medication or who tend to have increased bleeding for other reasons due to their blood-thinning effect. The blood could become too “thin”.

Therefore, always discuss the right dosage of omega-3 fatty acids with your doctor.

Which omega-3 supplements are recommended?

Please note that the dosages given below do not refer to the amount of oil, but to the amount of EPA/DHA in this oil or in the respective capsules. For example, a low-quality salmon oil capsule may provide 500 mg of salmon oil, but there are only 90 mg of EPA and 60 mg of DHA in that 500 mg of salmon oil.

High-dose products, on the other hand, can contain around 180 mg EPA and 140 mg DHA per 500 mg capsule of fish oil.

Of course, you can use said fish oil or krill oil, which is often more tolerable, but the animal and environmentally friendly solution (algae oil) is at least as effective and – if you choose the right preparation – just as high a dose.

We recommend the following algae oil supplements:

• Omega-3 fluid from effective nature: 350 mg EPA and 700 mg DHA per daily dose (2.5 ml (50 drops))
• Omega-3 Vegan from Norsan: 714 mg EPA and 1176 mg DHA per daily dose (5 ml (= 1 teaspoon))

Which omega-3 dosage for which symptoms?

The dosages listed below are mostly from clinical studies. As is well known, very high doses are always used in studies so one can assume that even lower doses can have positive effects.

If you are taking high doses (more than 2,000 mg per day), always discuss this with your doctor, since side effects or interactions with medication can also occur.

• 5,000 mg EPA/DHA per day (for 6 months) showed a significant improvement in macular degeneration in all study participants. Prostate cancer also improved markedly with this dosage.
• 3,600 mg EPA/DHA per day could relieve muscle soreness when taken a week before the training.
• In some studies, 3,000 mg EPA/DHA per day reduced the activity in systemic lupus erythematosus.
• 3,000 mg EPA/DHA is also the minimum daily dose for rheumatism (rheumatoid arthritis) in order to achieve therapeutic success.
  Studies have shown that 2,500 mg EPA/DHA per day (over 4 months) clearly reduces chronic inflammation. The same dosage relieved period pain (abdominal cramps during menstruation) and anxiety over the course of several months.
• 1,000 mg EPA/DHA appears to be helpful in asthma when taking omega-3 fatty acids for at least a year.
• 800 to 1,000 mg EPA/DHA should be used for heart problems such as coronary artery disease and heart failure.
• 700 to 1,700 mg EPA/DHA – taken continuously – have been shown to be helpful in depression.
• 650 mg of omega-3 fatty acids should be taken during pregnancy, of which at least
• 300 mg should consist of DHA.
• 500 to 800 mg EPA/DHA can have an anti-inflammatory effect in chronic inflammatory bowel diseases (Crohn’s disease, ulcerative colitis).
• 300 mg EPA/DHA can provide long-term relief from premenstrual syndrome PMS.
  In one study, 220 mg EPA/DHA per day for more than six months together with 1,500 mg glucosamine reduced arthrosis.
• 150 to 600 mg of EPA per day can improve symptoms in children with ADHD.

If you want to take omega-3 fatty acids for diabetes, then always in combination with vitamin E and other antioxidants (e.g. astaxanthin, OPC, aronia juice, cistus tea, and much more). Because omega-3 fatty acids can apparently – if taken in high doses and if too few antioxidants are present at the same time – have a negative effect on glucose tolerance.

Omega-3 fatty acids – the right dosage and intake

The daily dose of omega-3 fatty acids should ideally be divided into at least two individual doses – which improves absorption and means that you supply your body with omega-3 fatty acids evenly.

Omega-3 fatty acids are taken with meals, e.g. B. One capsule for lunch and one for dinner. Of course, you can also take them with snacks, e.g. B. with a snack in the morning and a protein shake in the afternoon.

Omega-3 fatty acids can be taken permanently. In the case of chronic complaints, the minimum duration of use should be three months.

Of course, one should not assume that with all these ailments, omega-3 fatty acids alone can cure the disease. Properly dosed omega-3 fatty acids, however, are – together with many other components – an important part of any holistic therapy program.