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. Wrong!

Our daily diet should contain a mixture of proteins, carbohydrates, fats, vitamins and minerals. Certain substances are essential to have in the diet, as they can maintain normal functioning of vital organs and can maintain overall health.

The fats that we consume consist of different kinds of fatty acids. Many of these are essential, and rather unfortunately we do not get sufficient in our daily diet. Omega 3 fatty acids are one such essential nutrient, and numerous clinical studies have shown that it can protect the heart from the development of heart disease.

Here we take a look at omega-3 fatty acids in a little more detail.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of fat that serve some essential functions in the body. They are present in certain kinds of foods, and have a number of different roles in maintaining a healthy body.

There has been much publicity about omega 3 fatty acids in the recent past, and these days it is easy to obtain supplements from a local medicine shop.

Why is it healthy to consume it?

In general, fats in the diet can be good or bad. But amongst the good fats, omega-3 stands out as the leader. This is because it has a number of different benefits when taken on a regular basis.

Consuming foods rich in omega-3 or taking supplements everyday can keep cholesterol levels low, protect against heart disease and even help treat a number of other clinical conditions.

Benefits of omega 3

There are number of different benefits of omega-3.

  • It can reduce the levels of triglycerides, which is a type of fat in the blood. High triglycerides have been shown to increase chances of developing heart disease.
  • Anti-inflammatory action – Omega-3 can help treat inflammatory conditions such as rheumatoid arthritis. It relieves joint stiffness and promotes better movement.
  • Prevents complications of a heart attack – Taking omega-3 after a heart attack in recommended doses can help prevent sudden death following a heart attack.
  • It can help reduce blood pressure in patients with high blood pressure.
  • There appears to be some role in the management of conditions such as depression, anxiety and attention deficit hyperactivity disorder (ADHD).
  • Sources of omega 3

    The best source of omega-3 is oily fish such as salmon, sardines, mackerel and tuna. The best vegetarian sources include tofu, walnuts, canola oil, soy and flaxseeds. Eggs also contain a small amount of omega-3.

    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

    Recommended dose: Represented values are for orientation purposes only.

    If sourcing omega 3s through a fish diet, the American Heart Association recommends eating 2 portions of oily fish (7 ounces) a week.

    Equivalent doses of supplement tablets/capsules must be taken every day.

    The recommended doses may change depending on whether an individual suffers from a medical condition. If this is the case, following the advice of a medical practitioner 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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