The daily recommended amount of Omega-3 varies by source and can be hard to narrow down as there is no absolute rule according to the National Institutes of Health (NIH) on omega-3 intake a person needs. Most of what we consider ‘medical science’ has neglected deep work into nutrition, supplements and lifestyle of course. However, research has suggested that there are groups of people that may require a higher intake of omega-3s.
How Much Omega-3 A Day
One report suggested that adults should get around 250 mg of omega-3s a day. The NIH recommends 1.6g for adult men and 1.1g for adult women to meet minimum requirements.
However, a lot of the data is speculative.
Recommendations by health organizations and healthcare providers range from 250-2000 mg as a minimum daily intake. The U.S. Food and Drug Administration (FDA) claims that omega-3s are safe in doses that do not exceed 2000 mg a day. But again, there is no definitive upper limit of omega-3 intake that has been agreed upon by all healthcare sources. It is possible to take up to 4000mg daily for those with high triglycerides.
Omega-3s do have the possibility of increased bleeding so, those that take blood-thinners are recommended to take caution when supplementing omega-3s. Only after 4 grams has there been any reported effects on blood viscosity. It is important to discuss this with the treating physician if you are on a blood thinner for any reason.
There are a handful of described omega-3 deficiency symptoms. These deficiencies include fatigue, poor memory, dry skin, heart problems, mood swings, depression, pain and poor circulation.
Should You Supplement Omega-3
Omega-3 fatty acids are easily obtained through eating oily fish or algae. If you find it difficult to eat enough foods high in omega-3s you may want to consider supplementing. Not all seafood is actually high in Omega-3s; this is particularly true for many farm-raised fish. A lot of farm-raised fish are fed in a way that increases the levels of Omega-6 rather than Omega-3.