How many milligrams of omega 3 per day?
Mainstream health organizations have their own expert opinions when it comes to how many milligrams of omega 3 per day, but they vary greatly. Overall, most of these organizations recommend a minimum of 250 – 500 mg of combined EPA and DHA each day for healthy adults.
In this article, we’ll be looking close at how many milligrams of omega 3 per day that you should be taking in and if there is a limit that you can go over.
Read on to find out more about milligrams of Omega 3…
Can you take too much Omega 3?
Yes, you can take too much omega 3. Taking too high of a dose of omega 3 fatty acids can stimulate glucose production in your body – which can lead to increased blood sugar.
This has not been conclusively proven – but seems to be the case according to what research there is available.
In a small study with subjects taking 8000 milligrams of omega-3 a day, the subjects had a 22% increase in blood sugar over an 8 week period.
However, another study with subjects taking 3900 milligrams of EPA and 3700 milligrams of DHA omega-3 fatty acids noticed no effect on overall blood sugar. More research needs to be done, but it appears to risk this issue.
There’s also research that shows taking too much omega 3 may increase overall bleeding. Too much fish oil has been linked to inhibiting your body’s blood clot formation. This was observed in a study of participants taking 640 mg of fish oil over a 4 week period.
Other issues linked to high milligrams of omega 3 include:
- Low Blood Pressure – Too much may lower your overall blood pressure.
- Diarrhea – Side effect from too much fish oil or flaxseed oil.
- Acid Reflux – Typically associated with fish oil.
- Stroke Risk – Megadoses or Omega-3 may increase hemorrhagic stroke (only seen in animal studies).
- Vitamin A Toxicity – Linked to fish oil sources such as cod liver oil.
- Insomnia – Megadoses of omega 3 may cause sleeping problems.
To name just a few of the issues associated with too many omega 3 milligrams. For the best results, stick to dosages of 500 mg or less.
How many milligrams of fish oil should you take a day?
250–500 mg per day of fish oil with combined EPA and DHA is enough for most people. However, there are no conclusive answers to this question as of yet. Fish oil is high in omega-3s, but there are better options out there.
For the best results in an omega-3 supplement, we suggest looking further than fish oil. Algal oil seems to be the most effective option on the market at the moment. It has a good level of DHA and EPA fatty acids while also being far cleaner than regular fish oil.
Fish oil actually gets their omega-3 richness from the fish eating the algae. However, fish can also carry other properties as well such as mercury and other unclean options you don’t want to put in your body.
If you stick to algal oil, you’ll get a better, cleaner source of omega-3 without the contaminants that are typically associated with fish oil.
Omega-3 Daily Intake Limit
The official omega-3 dosage guidelines appear to be in the range of 250 – 500 milligrams of combined EPA and DHA omega-3 fatty acids. However, numerous health organizations have differing opinions, so there is no conclusive number that we go on here.
If you are using an omega-3 supplement that supplies between 250 – 500 milligrams and is a close enough or even split of EPA and DHA you should be on the right track to have the optimum intake of omega 3s.
Recommended Daily Intake of Omega-3 (Milligrams)?
To summarize, most health organizations are recommending that you get an intake of 250 – 500 milligrams omega 3 fatty acids per day made up of a combination of 250 – 500 milligrams.
Going over this dosage may risk side effects, as too much omega 3 has been linked in some cases to promoting overall blood sugar, bleeding, low blood pressure, diarrhea, acid reflux, stroke, vitamin A toxicity and insomnia.
However, these results have typically been seen in cases where subjects are having megadoses of omega-3.
Next, you want to consider what type of source you want to get your omega-3 from. Algal oil appears to be the most clean option as these supplements are typically grown in private aquariums with plenty of clean nutrients, oxygen and UV light to make sure they give the purest form of the product. Fish oil is typically second-hand omega-3 from algal oil.
In closing, look to get between 250 – 500 milligrams of Omega-3 per day for the best results and the safest supply.