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How Much Omega-3 Should I Take For Good Health? – An In-Depth Analysis Into Omega 3 Supplementation

Omega 3 fatty acids are called “fats of life” due to the vital role they play in our overall health and well-being. How much omega-3 should be consumed daily? What are the best omega-3 supplements? Find out the expert answers to these questions in this article.

More and more people are turning towards omega-3 supplements as they become aware of the amazing health benefits of these essential fatty acids. Naturally, this question comes to your mind — how much omega-3 should you take daily and what are the best omega-3 supplements?

How much Omega-3?

Regarding the daily recommended intake of Omega 3′s, there are no prescribed limits. It differs according to age group and the medical condition of person to person.

For a majority of people with a reasonably good health, around 1000 to 2000 mg of Omega 3 per day is sufficient. Besides that, you should also carefully balance the intake of Omega 6 versus Omega 3 fatty acids.

While the optimal ratio is around 1:1, the average Western diet has this ratio at 20:1! Excessive intake of Omega 6 fatty acids causes a lot of health problems.

Omega 6 fats give rise to inflammatory compounds in the body and exaggerate the problems related to arthritis, heart disease, obesity and many others ailments. While on the other hand, omega 3 fats have anti-inflammatory properties and are very beneficial for brain, cardiovascular, joints, digestive and skin health.

Best Omega-3 Supplements

Here are a few important guidelines that you should keep in mind while you opt for the best omega-3 supplements –

1) Omega-3 fatty acids are made up of 3 types — ALA, DHA and EPA. ALA is found in plant-based omega-3 foods sources such as walnuts and flaxseed, while EPA and DHA are found in fish oil.

Our body has to convert ALA into DHA and EPA before it can be used. This conversion process does not occur efficiently and therefore animal-based omega-3 sources such as fish oil are superior to plant-based omega-3 sources.

2) While looking for purified fish oil supplements, you should make sure that they are molecularly distilled. Molecular distillation is the purification process in which harmful toxins and contaminants such as Mercury, lead, PCBs, etc. are separated from the fish oil.

The resultant purified oil is then encapsulated into supplements which are totally safe for consumption. Taking purified supplements is a much safer, effective and economic means of omega-3 supplementation as compared to consuming fish directly.

The FDA also recommends only a limited amount of direct consumption of fish. This is to avoid the risk of Mercury poisoning and contamination due to heavy metals such as lead, PCBs, etc. that are found in the flesh of fish.

On the other hand, consuming livestock-raised fish is not the best option because they are fed on food pellets, and not their natural diet which is composed of sea algae. This makes them Omega 3 deficient and insufficient for our daily omega-3 requirements.

About the Author

Vijay K Raisinghani is a Natural Healthcare Expert and a passionate advocate of Omega 3 Fish oils for a healthy mind and body. His website http://www.your-omega3-fish-oil-guide.com provides a wealth of information on what works and what doesn’t work in Omega 3 fish oils to achieve a young, vibrant and robust health.

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