How much Omega 3 per day

When it comes to Omega 3 fatty acids you must realize that such fat is actually very healthy. Many people think that fat is something they don’t need and that consuming fat will only make them fatter. Learn how much omega 3 you need per day!

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How much omega 3 should i take?
How much omega 3 chart
How much omega 3 per day when pregnant?
How much omega 3 per day for kids?

Keywords: omega 3, how much omega 3, omega 3 per day, omega 3 fatty acids

Usual questions about Omega 3 are:

How much omega 3 should I take?
How much omega 3 per day for weight loss?
How much omega 3 per day when pregnant?
How much omega 3 per day for kids?

How much Omega 3 per day?

Although there is no straight answer to all these questions, there are some good guidelines on how much omega 3 per day should one consume. It is a fact that you need Omega 3 every day! Your body cannot produce Omega 3 so you need to provide Omega 3 by eating Omega 3 rich foods.

Omega 3 rich foods are fish such as salmon or trout. Nuts are omega 3 rich too. Than there’s eggs which are a good source of Omega 3, but contain dietary cholesterol. When it comes to oils, fish oil is an excellent source of Omega 3 fatty acids. Read about fish oil benefits.


Omega 3 and omega 6

How much Omega 3 per day Omega 3 fat is essential for your body. Fish are a very good source of omega 3. Consume omega 3 every day!

The perfect balance between omega 3 and omega 6 fatty acids should be 1 : 1 up to 1 : 4. That means that by consuming 1 unit of Omega 6 fat we should also consume 1 unit of Omega 3 fat. But that is, sadly, not the case in the USA nor is in European Union. In USA an average ratio of Omega 3 vs Omega 6 consumed is about 1:20 whereas in Europe this ratio is only a bit better, at 1:14.

There are ways to improve this ratio – by eating more of Omega 3 rich food, or by eating less of Omega 6 rich food. Your choice. The best way to fix this ratio is to eat more Omega 3 and less Omega 6 fatty acids at the same time. Makes sense.

How much omega 3 per day when pregnant?

Take a look at the below chart to find out how much omega 3 is recommended to take when you are pregnant.

How much omega 3 per day for kids?

Take a look at the below chart to find out how much omega 3 is recommended for children under age of 13.

How much omega 3 chart

Please find below the chart which represents an average omega 3 dosage for a healthy individual. We cannot provide accurate values (because every organism has specific needs).

Keep in mind that if your weekly menu includes fish, eggs and/or nuts you can lower the additional intake of omega 3 fat (consume less omega 3 supplements). You’ve already done a lot for your health by including such food in your menu! Well done!

When you consume omega 3 you should focus on EPA and DHA values. What are EPA and DHA? EPA and DHA are two types of omega 3 fatty acids. The most important ones. If you want to go into details regarding EPA and DHA expect a pretty complicated answer.

How much omega 3 chart
Body weight (kg / lbs) Omega 3 intake (g / oz) EPA + DHA (mg / grain) Supplement
40kg / 88lbs 2g / 0.07oz 560mg / 8.4 grain 2 capsules
50kg / 110lbs 2g / 0.07oz 560mg / 8.4 grain 2 capsules
60kg / 132lbs 3g / 0.105oz 840mg / 12.6 grain 3 capsules
70ks / 154lbs 3g / 0.105oz 840mg / 12.6 grain 3 capsules
80kg / 176lbs 4g / 0.14oz 1120mg / 16.8 grain 4 capsules
90kg / 198lbs 4g / 0.14oz 1120mg / 16.8 grain 4 capsules
100kg / 220lbs 5g / 0.175oz 1400mg / 21 grain 5 capsules
110kg / 242lbs 5g / 0.175oz 1400mg / 21 grain 5 capsules
120kg / 264lbs 6g / 0.21oz 1680mg / 25.2 grain 6 capsules
Children under the age of 13 2g / 0.07oz 560mg / 8.4 grain 2 capsules
Pregnant women 3g / 0.105oz to 5g / 0.175oz 840mg / 12.6 grain to 1400mg / 21 grain 3 to 5 capsules

Represented values are for orientation purposes only. 1 capsule of omega 3 supplement usually contains 120mg of EPA and about 180mg of DHA. Check the bottle / package for details.

You should consume Omega 3 supplements if your menu does not include omega 3 rich food such as fish or nuts. The best practice is to consume Omega 3 2 times per day. It is best to consume Omega 3 prior to eating a meal. Best practice is to consume omega 3 prior to breakfast and prior to dinner.

Omega 3 fat is also good for weight loss!
For pregnant women a dose of 3-5 capsules of Omega 3 per day is advised. Children should consume less Omega 3 per day as adults do. For children aged 13 or less, 1 – 3 capsules of Omega 3 per day is advised.

Bonus tip:
It is also advisable to consume omega 3 from different sources, meaning you should eat fish as your primary source of omega 3 fat, but you should also consume for example flaxseed oil from time to time to change the source of omega 3 fats. You can also buy two types of omega 3 rich oil and mix (consume) them together.

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Matej Gololicic >> @Healthiack >> Facebook page
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