Fish oil supplements are among the many supplements people take today to boost their heart and eye health. If you choose to take fish oil, you must know the right dosage, whether you are pregnant or healthy, or you would like to give it to a kid.
Fatty fish are nutritious foods and have many health benefits to the body, including protecting the eye, brain, and heart. Recently, fish oil supplements have been introduced to optimize the health benefits of fatty fish. The supplements are made from salmon, mackerel, tuna, sardines, and herring and are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two most useful forms of omega- 3 fatty acids. Stay to learn why people take fish oil supplements and the appropriate dosage for pregnant women, healthy people, infants, and people with bipolar disorder.
Why do people take fish oil supplements?
Over the years, fish oil supplements have become incredibly popular, and many people take them. The primary reason behind this is because fish oil is rich in the EPA and DHA, the most nutritious and beneficial forms of omega- 3 fatty acids. Remember, omega -3 fatty acids are incredibly important for heart, eye, and brain health, yet the body does not produce them, necessitating getting them from your diet.
Moreover, fish oil is rich in vitamins A, B, D, and E, all of which are critical for your health. For example, vitamin A is responsible for maintaining good eyesight and protects you from blindness, age-related macular degeneration, and cataracts. The B vitamins are also useful to the body and play a critical role in the manufacture and repair of DNA and the conversion of food to energy. Vitamins D and E protect the cells from free radical damage, sustain heart function, and keep the bones strong. These nutritional benefits are locked up in fish oil, which is why many take fish oil supplements to benefit from the nutrients.
What is the difference between fish oil and omega- 3 supplements?
When I heard about fish oil supplements for the first time, I quickly thought about omega- 3 fatty acids, like many other people. Although these two types of unsaturated fats are usually confused and used interchangeably, it is good to know that they are different. In fact, omega- 3 fatty acids are among the nutritional constituents of fish oil supplements. Although omega- 3 fatty acids can be found in other sources apart from fish, fish oil is only found in fish and fish oil supplements. Unfortunately, the commonly marketed omega- 3 fatty acids are in the form of alpha-linolenic acid (ALA) and not EPA or DHA. Consequently, if you want to supply the body with these two useful fatty acids, you must increase your fish intake or take fish oil supplements. Moreover, most modern foods feature more omega- 6 than omega- 3 fatty acids, yet the two should occur in a 1:1 ratio.
What is the recommended dosage for fish oil?
Having seen that fish oil is critical to your health, you definitely would like to know how much to take a day, which is also the gist of this write-up. The truth, though, is that studies have not stated the recommended fish oil dosages, although combined EPA and DHA, as well as total omega- 3 fatty acid dosages, have been determined, and these can help you gauge how much EPA and DHA fatty acids are there in fish oil supplements. Generally, you can get as much as 300 mg of combined DHA and APA in a 1 000 mg fish oil capsule, a value that nearly meets your daily combined EPA and DHa RDI value of 250-500 mg.
Omega- 3 fatty acids for healthy people
A healthy female and male need 1,100 and 1,600 mg of omega- 3 fatty acids, respectively, on a daily basis. Generally, the foods we eat, including flaxseed, pumpkin, soybean oil, and walnuts, have omega- 3 fats, only that they occur as ALA. Of course, the body can convert ALA to EPA and DHA, but the molecules formed will not be enough to sustain the body. Therefore, you can supplement with fish oil or eat about 240g (8 oz) of fatty fish per week to avoid EPA and DHA deficiencies.
Omega- 3 fatty acids for pregnant women
Pregnant women also need omega- 3 fatty acids, especially EPA and DHA. As the pregnancy keeps developing and a lady approaches her last trimester, DHA collects in the brain cells and boosts the fetus’s problem-solving skills. Sadly, some women, including those in developed countries, do not meet the daily recommended values for the fats, depriving them of the stated benefits, hence the need to take fish oil supplements. According to the World Health Organization, one should take about 300 mg combined EPA and DHA. The DHA percentage should be more than EPA for effective attachment on the brain. Since most fish oils in the stores have more EPA than DHA, take time to look for the right supplement with more DHA.
Omega- 3 fatty acids for infants and kids
Infants and kids also benefit from omega- 3 fatty acids, which is why they need them. One-year-old kids can be given 500 mg omega- 3 supplements, and the amount can be increased when he hits adulthood at 14 years. EPA and DHA requirements also depend on age, where 4- and 8-year-old kids need 100 and 200 mg, respectively. Fish oils mean for children may be fortified with other nutrients, including vitamins A, B, D, and E. The additional provisions help meet the kids’ nutritional needs at certain ages. Therefore, choosing the appropriate oil for your child’s age helps him get optimal health benefits from the oil.
Omega- 3 fatty acids for bipolar patients
Omega- 3 fatty acids, including DHA and EPA, have many health benefits. However, research on the fats’ effects on bipolar patients is lacking, and it’s unclear whether they should try or not try the supplements.
Fish oil is a good source of vitamins and essential omega- 3 fatty acids DHA and EPA. Fish oil supplements have been developed to help people optimize the oil’s health benefits. Although studies have not revealed how much fish oil you need daily, 250- 500 mg of combined EPA and DHA is enough. Generally, 1,000 mg of fish oil has about 300 mg of DHA and EPA. It’s noteworthy that the fish oil needs vary among healthy people, pregnant women, and infants.