Omega-3 fatty acids, which are contained in oily fish, nuts, and certain seeds, have many health benefits. They may help with conditions ranging from heart disease to mental health conditions like depression, anxiety, and Alzheimer’s disease.
You can get omega-3s naturally through foods or in supplement form. The FDA recommends getting 3 grams (g) per day or less, although other sources say there is no expert consensus on the recommended limit. If you experience side effects, you can consider reducing your dose.
What is it used for?
Omega-3 fatty acids are a kind of healthy fat, called polyunsaturated fats, that are important parts of the cell membranes in our bodies. Omega-3 is key in the production of hormones that regulate the contraction and relaxation of artery walls, inflammation, and blood clotting.
It’s because of this effect that omega-3 acids are considered particularly beneficial in the prevention of heart disease and cardiovascular conditions.
There are three types of omega-3 fats:
- Alpha-linolenic acid (ALA): This is found in plant oils, such as flaxseed, soybean, and canola oils.
- Eicosapentaenoic acid (EPA): This is found in fatty fish and seafood.
- Docosahexaenoic acid (DHA): Like EPA, DHA is found in fatty fish like salmon and sardines, as well as other types of seafood. DHA is helpful for our eyes and brain.
Besides cardiovascular health, omega-3 fat and its anti-inflammatory properties may help with:
- cancer prevention
- depression prevention and management
- Alzheimer’s disease and brain function
- macular degeneration, an eye disease that causes vision loss
- dry eye disease
- rheumatoid arthritis
Although omega-3 fat is essential for humans, our bodies don’t produce it, so we need to get it from our diets. Having all three types of omega-3 fatty acids is important for our overall health.
How much is recommended
The general omega-3 dosage recommendation by the Food and Drug Administration (FDA) is no more than 3 g per day of DHA and ELA combined, with no more than 2 g coming from supplements.
But the National Institutes of Health (NIH) also states that experts have no clear recommended doses for DHA and ELA. Omega-3 is generally recognized as safe, and adverse effects tend to be mild.
If you experience any side effects, speak with a healthcare professional and they may recommend that you reduce your intake.
The specific dosage recommendations from the NIH center on ALA, and are as follows:
- Infants up to 12 months old: 0.5 g of total omega-3s (DHA, EPA, and ALA included)
- Children 1–3 years old: 0.7 g of total omega-3s (DHA, EPA, and ALA included)
- Children 4–8 years old: 0.9 g of ALA
- Males 9–13 years old: 1.2 g of ALA
- Females 9–13 years old: 1 g of ALA
- Teen and adult males: 1.6 g of ALA
- Teen and adult females: 1.1 g of ALA
For people who are pregnant, the recommended amount of ALA is 1.4 g, and for people who are breastfeeding, the recommended amount of ALA is 1.3 g.
People can get their omega-3 through their diets, by eating about 8 ounces of fatty fish per week, for example. For pregnant people, the recommended amount of fatty fish intake is up to 12 ounces per week to get the needed amount of the fatty acid.
For children, the FDA recommends about two servings of fish per week. For people with a risk of hypertension, taking 3 g of omega-3 per day can lower blood pressure.
But if you can’t obtain omega-3 through your diet, you can take supplements. Nearly 8% of people in the United States take fish oil supplements. Omega-3 supplements usually come in capsules and liquid form that contain 1 g of fish oil, which may have varying amounts of DHA and EPA, according to the NIH.
Risks of taking too much
Taking omega-3 supplements can produce mild side effects in some people — apart from the fishy taste in the mouth and bad breath. These include:
You could take too much omega-3 by eating omega-3-rich foods along with taking supplements. It’s important to remember that the FDA recommends getting no more than 3 g per day of omega-3. If you experience side effects, you can reduce your intake and speak with a doctor.
Research from 2013 found that excess amounts of omega-3 can affect the functioning of your immune system and your body’s ability to fight viral and bacterial infections.
Also, some fish contain mercury, like tuna and swordfish. So it’s important to be mindful and make sure to consume only recommended amounts of these types of fish.
Other remedies
Omega-3 provides proven natural benefits for different health conditions. But sometimes you may also be prescribed medications to aid these conditions:
- Heart and cardiovascular disease: You might be prescribed cholesterol-lowering medications like atorvastatin (Lipitor) or simvastatin (Flolipid), blood-thinning medications like aspirin, or beta-blockers like bisoprolol (Zepeta).
- Depression and anxiety: Antidepressant medications include sertraline (Zoloft) or fluoxetine (Prozac). Anxiety medications include lorazepam (Ativan) or diazepam (Valium).
- Alzheimer’s disease: Several medications are used for Alzheimer’s, including donepezil (Aricept) and galantamine (Razadyne).
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