How Much Omega-3 Is Right for You & What Are the Best Sources?

In general, Americans diets are lacking in healthy fats, including the animal-based omega-3 fats EPA and DHA. Although omega-3s are most well known for their role in heart health, they’re important for so much more. Your brain, bones, mental health and even your risk of cancer are all impacted by these beneficial fats.

In order to build maintain optimal cell membranes and mitochondrial function, you need to have the absolute highest quality fats.

How Much Omega-3 Is Right for You?

There is no one answer to this question for everyone. As how much omega-3s you need depends on your body size, age, health status, the type of omega-3 and more.

There is no set recommended standard dose of omega-3 fats, but some health organizations recommend a daily dose of 250 to 500 milligrams (mg) of EPA and DHA for healthy adults.

Keep in mind this applies to EPA and DHA, not to ALA (alpha-linolenic acid, a type of plant-based omega-3 found in flaxseeds, chia seeds and hemp).
While your body can convert ALA into EPA and DHA, it does so at a very low ratio, and only when sufficient enzymes (that many people are deficient in) are present. This means you’d need to consume far more ALA to reach optimal omega-3 levels (and even then may not reach therapeutic levels).

If you’re pregnant or breastfeeding, your body will likely require additional omega-3 fats. The American Dietetic Association and Dietitians of Canada recommend pregnant and lactating women (along with all adults) consume at least 500 mg of omega-3s, including EPA and DHA, daily.

Most people are consuming far too many omega-6 fats compared to omega-3 fats. The ideal ratio of omega-3 to omega-6 fats is 1:1, but the typical Western diet may be between 1:20 and 1:50.

Certain health conditions also indicate an increased need for omega-3 fats:

1. Heart health: The American Heart Association recommends people with coronary heart disease consume 1,000 mg of EPA and DHA daily while those with high triglycerides may need 2,000 to 3,000 mg per day. Research also shows people who took 850 mg of EPA and DHA daily for 3.5 years had a 25% lower risk of heart attack and a 45% lower risk of sudden death.

2. Depression: Higher doses of omega-3, from 200 mg to 2,500 mg daily, may help reduce symptoms of depression and anxiety.

3. Memory: In one study, elderly volunteers suffering from memory deficits saw significant improvement after taking 900 mg of DHA per day for 24 weeks, compared with controls.

4. Pain and stiffness: Researchers found that 300 mg of krill oil per day significantly reduced inflammation, pain, stiffness and functional impairment after just 7 days, and even more profoundly after 14 days.

Studies Suggest Krill Oil Works Better Than Fish Oil:

All sources of omega-3 are not created equal. If you’re looking for the most efficient, most potent form of omega-3s, consider krill first. One study revealed that while the metabolic effects of the two oils are “essentially similar,” the krill oil is as effective as fish oil despite the fact that it contains less EPA and DHA.

In that case, the EPA and DHA dose in the krill oil was nearly 63% less than that in the fish oil, but the beneficial effects were virtually the same. This finding corresponds with unpublished data suggesting that krill oil is absorbed up to 10 to 15 times as well as fish oil, which would explain this discrepancy.

Omega-3 Fats for Heart Health, Mental Health & Much More:

If you’re not yet aware of why consuming adequate amounts of omega-3s is so important, they play a key role in overall health. Omega-3 fats improve your cell’s response to insulin, neurotransmitters and other messengers. They also help the repair process when your cells are damaged.

Further, omega-3s may help your heart by lowering your triglycerides, while omega-3s have also been proven to benefit your brain, slowing memory loss and improving conditions like ADHD, inflammatory conditions like arthritis and pain, depression and much more.

Omega-3s are also incredibly important during pregnancy. Research has linked inadequate intake of omega-3 fats in pregnant women to premature birth, increased risk of preeclampsia, and low birth weight, in addition to hyperactivity in children.

Omega-3s May Support Weight Loss, Boost Longevity:

A recent review of animal studies using krill products highlighted their diverse uses. The studies showed “improved outcomes of krill oil supplementation for obesity, depression, myocardial infarction, rheumatoid arthritis, ulcerative colitis and more.”

Are You Ready to Increase Your Intake of Omega-3 Fats?

Making sure you’re getting enough omega-3 in your diet, either from wild Alaskan salmon, sardines and anchovies, or a high-quality omega-3 supplement like krill oil, is absolutely crucial for your optimal health.

Because, nearly all fish, from most all sources, are severely contaminated with environmental pollutants like toxic mercury, you have to be very careful about the types of seafood you consume when trying to increase your omega-3 fats. A general guideline is that the closer to the bottom of the food chain the fish is, the less contamination it will have accumulated.

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