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 it 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 lots of dietary cholesterol. When it comes to oils, fish oil is an excellent source of Omega 3 fatty acids.
Read more about fish oil benefits.
Omega 3 and omega 6
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.
Take a look at the below chart to find out how much omega 3 is recommended to take when you are pregnant.
Take a look at the below chart to find out how much omega 3 is recommended for children under age of 13.
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.
|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.
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.