Fish Oil: Get The Omega 3 Dosage You Need
No doubt; healthy eating include omega 3. What is the perfect omega 3 dosage for you? Do you know what is EPA and what is DHA? It will help you to determine your daily fish oil dosage.
What Is Epa?
Eicosapentaenoic acid is a long chain of polyunsaturated fatty acid found in fish. You have to get it by eating food rich in omega 3.
What Is Dha?
Docosahexaenoic acid is also a long chain of polyunsaturated fatty acid found in fish. Brain is rich in DHA.
These 2 substances are essential for healthy cell membranes. In addition, they participate to numerous processes in the body such as the proper functioning of the brain, the regulation of blood pressure, maintain the elasticity of blood vessels just to name a few.
Ideal ratio between omega 6 and omega 3 = 1/1
It is important to maintain balance between these 2 substances because they work together.
Because of our diet rich in omega 6, this ratio goes up to 40/1 or more!!!
Unfortunately we consume to much omega 6. The diet of the majority of people do not give them enough omega 3. In North America, intake of EPA and DHA are around 100 to 150 mg/day which is not enough.
Do you belong to this group of people?
Another thing to consider: because of increasing concerns about mercury and others contaminants some government agencies recommend that you should not consume more than 12 oz. of fish per week, which makes it difficult to get the recommended amount of fatty acid from your diet.
Omega 3 Dosage
How much fish oil should you take?
It depends on how much you get from the food you eat and why you take it.
If you are healthy, around 1 gr (1000 mg) of EPA and DHA/day is recommended by many experts and by the American Heart Association.
To get this recommended 1 gr you should eat 2 serving of salmon/day!!!!
This Is Why Fish Oil Supplements Exist!!!!!!!!
Usually one capsule contains 1 gr of fish oil; and in that fish oil typically there are 180 mg of EPA and 120 mg of DHA.
180 + 120 = 300 mg of fatty acids or 30% of EPA and DHA...you'll have to take 3 capsules to get the recommended 1 gr of EPA and DHA.
Some supplements contain more. Choose a supplement that seems more appropriate for you.
The omega 3 dosage of the supplement I take contains 290 mg of EPA and 235 mg of DHA for a total of 525 mg of ultra-pure and free of contaminants fatty acid per capsule. So I take 2 capsules per day.
When I forget to take my supplements I know right away: my mood is not as good!!
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