The recommended Omega 3 dosage depends on what you are eating, age and your overall health.
Since your body cannot produce omega-3 fatty acids on its own, your system depends on you consuming high-quality foods and supplements each day. If you fail to consume the right amount, you put your body at heightened risk of inflammation which can lead to life-threatening disease and illness. You can read the label on your omega-3 supplement for dosing recommendations, but that doesn’t tell you how much your body needs on a daily basis in order to function properly.
If you’re at least 18 years old and have no major health complications, the World Health Organization recommends you consume 0.3 to 0.5 grams of EPA and DHA and 0.8 to 1.1 grams of ALA. EPA and DHA are long-chain amino acids that come from animal sources. These omega-3 fatty acids are ready for your body to absorb them and put them to use immediately.
ALA is a form found in walnuts and other plant sources, but they’re short-chain fatty acids which your body must convert to long chains before they are usable. It is sometimes assumed that these fatty acids are less valuable to the body than EPA and DHA, but studies have not conclusively proven them ineffective or less helpful. Notice that the World Health Organization recommends a daily consumption amount for these in addition to EPA and DHA.
While you’ll notice some infant formulas and foods which are fortified with omega-3 fatty acids, there are no official dosage guidelines in place for children under the age of 18. There is scientific research that unborn fetuses, infants and older children can benefit from consuming high-quality omega 3s, but it isn’t recommended that you give children fish oil or other supplements without direct supervision from a doctor.
It’s also recommended that you limit the amount of fresh fish that children consume because there’s the risk of fish containing high amounts of heavy metals. For example, there’s always a concern that fish oil supplements are contaminated with high amounts of mercury. While children can consume fish, it isn’t recommended that they consume it in large quantities due to this risk.
This leaves you with fortified juices, cereals, formulas and other foods. These are typically healthy for children old enough to consume solid foods, but you may want to ask your pediatrician if you’re uncertain about safety for your child.
Doctors often recommend omega-3 fatty acid supplements for people suffering from depression, cancer, heart disease and many other severe illnesses. The World Health Organization has released guidelines for many specific illnesses, and dosages vary significantly depending on the exact illness being combatted.
If you have a known health concern, it’s best to see your doctor before adding omega-3 supplements to your treatment plan. Your medical professional will know the safest dosage for your specific condition