Why and How much Fish Oil?

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By now we have all heard how powerful of a supplement fish oil (omega-3 fatty acids) can be, but really only a few know why or how much to take. First let's take a look at the benefits of fish oil.

 

Fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids play an important role in:

 

  • Managing and preventing heart disease

  • Reducing triglyceride count

  • Lowering blood pressure

  • Reducing chances of heart attack

  • Slowing plaque development in arteries

  • In right doses can counter effects if inflammation

  • Possibly even help manage depression

 

Most of the above benefits are negatively impacted by an increase in omega-6 fatty acids in the diet. A majority of people have a ratio of 15:1 omega-6 to omega-3 fatty acids, but an optimal ratio would be 1:1 of both.

 

A recommended dose if you are new to using fish oil would be 250mg of EPA + DHA, and eventually you could increase to an optimal dose of 1g of EPA and 500mg of DHA. At these doses, with a diet low in omega-6 fatty acids, you will be able to achieve an 1:1 ratio of omega-6 to omega-3 fatty acids.

 

Some foods high in Omega-3 fatty acids:

 

  • Walnuts

  • Chia Seeds

  • Salmon

  • Albacore Tuna

  • White Fish

  • Hemp Seeds

  • Egg Yolks

  • Brussel Sprouts

  • Kale

  • Spinach

  • Watercress

 

There are many fish oil products on the market currently. Do your homework, find a quality product, and find the dose that is right for you.