Omega-3 is a common and essential nutrient in the development process of every individual. Therefore, this article will provide basic knowledge about omega-3 and answer the question ‘how many omega-3 pills should you take daily.’ Let’s explore this with Doctor Network!
What is Omega-3?
Omega-3 is a type of essential unsaturated fatty acid for the body, consisting of three main types: EPA, DHA, and DPA. Although omega-3 unsaturated fatty acids are not unfamiliar to many, not everyone knows its full benefits and the most effective ways to supplement omega-3.
Omega 3 is a type of unsaturated fatty acid, consisting of three main types: EPA, DHA and DPA
The Functions of Omega-3
Omega-3 plays a crucial role in many aspects of human health. Here are some vital roles of omega-3:
1. Supports heart health
Omega-3 helps reduce cholesterol in the blood, reducing the risk of heart disease and stroke. They also have the ability to reduce inflammation and prevent blood clotting in the arteries.
2. Brain and eye development
DHA, a type of omega-3, is an important component of the brain and eye cell membranes, making it particularly important during pregnancy and childhood.
3. Reduces inflammation
Omega-3 has anti-inflammatory effects, helping control inflammation symptoms in conditions such as low-grade joint inflammation, inflammatory bowel disease, and urinary tract infections.
4. Supports the immune system
They provide support to the body’s immune system, improving resistance to diseases.
5. Supports brain development
Omega-3 plays a crucial role in the development and function of the brain, positively affecting concentration, memory, and cognition.
6. Supports weight loss
Omega-3 can help control satiety and support the weight loss process.
7. Supports skin health
They can help keep the skin smooth and reduce inflammatory skin conditions.
8. Supports recovery after injury
Omega-3 can help enhance the recovery process after injury, especially after brain trauma.
9. Supports resistance to certain diseases
Several studies have linked omega-3 consumption to a reduced risk of diseases such as diabetes, Parkinson’s, and Alzheimer’s.
To reap the best benefits from omega-3, it’s important to maintain a balanced and appropriate diet or use omega-3 supplements under the guidance of a nutritionist or doctor.
How many omega-3 pills should you take daily for optimal effectiveness?
Dosage is a common question when considering omega-3 supplements. So, how many omega-3 pills should you take daily?
It’s best to use Omega-3 based on age and specific needs because the required amount of omega-3 varies throughout life stages.
Experts have provided dosage recommendations as follows:
- For ages 6 to 8, about 900mg of omega-3 per day is recommended.
- For ages 9 to 13, girls should supplement with 1000mg/day, while boys should aim for 1200mg of omega-3 per day.
- For ages 14 to 18, girls should consume 1100mg of omega-3 daily, whereas boys should ensure a supplement of 1600mg/day.
- Adults should aim for about 1100mg of omega-3 per day for women and 1600mg/day for men.
- Pregnant women should supplement with about 1400mg of omega-3 per day.
- Middle-aged individuals with normal health should consume about 1100mg of omega-3 per day.
- Individuals with heart disease should supplement with about 1000mg of omega-3 per day.
- Those with diabetes or high blood pressure may need more, around 2000mg/day.
The mg/day dosage of omega-3 is based on the omega-3 content in food. However, a simpler way is to use omega-3 supplements, as most omega-3 supplements clearly state their content, eliminating the need for calculations from foods such as fish or seeds.
How many omega-3 pills should you take daily?- The answer depends on each person’s condition and age
Foods Rich in Omega-3
Here is a list of omega-3-rich foods that you should include in your diet:
Tuna: This fish is not only delicious but also highly nutritious, especially rich in omega-3. 100g of salmon can provide about 5,134mg of Omega-3 to the body.
Salmon: In 100g of salmon, you can find 2,260mg of Omega-3. This fish also contains many other nutrients like magnesium, potassium, vitamin B, and selenium. Adding salmon to your daily diet can help reduce the risk of heart diseases and nervous system disorders.
Salmon is a rich source of omega 3
Cod liver oil: This oil is extracted from cod liver and is a good source of vitamin D and omega-3. However, it’s important to use it judiciously, as overuse may have negative health effects.
Trout: Each 100g of trout provides about 1,729mg of Omega-3 to the body, making it a good food to supplement omega-3.
Sardines: These fish are very nutritious and can provide about 1,480mg of Omega-3 per 100g of sardines to the body.
Salted fish roe: These roes contain a lot of choline, Omega-3, and Omega-6 fatty acids. When eating 100g of salted fish roe, you can provide the body with about 6,789mg of Omega-3.
Oysters: These bottom-dwelling animals are known for providing zinc to the body. Besides zinc, oysters also contain a lot of omega-3 and other nutrients. 100g of oysters can provide about 672mg of Omega-3.
Mackerel: This fish is familiar to us, not only easy to eat but also a great source of nutrition. Mackerel is rich in vitamin B3, selenium, calcium, and especially Omega-3. Every 100g of mackerel provides 2,113mg of Omega-3.
Flaxseeds: These seeds are often used ground, crushed, or as oil. A tablespoon of flaxseeds provides 2,338mg of Omega-3.
Chia seeds: This food provides many nutrients including calcium, phosphorus, manganese, and especially high levels of Omega-3. On average, 28g of chia seeds can provide 4,915mg of Omega-3.
Walnuts: These nuts are very nutritious; consuming 7 walnuts (equivalent to 28g) can provide about 2,542mg of Omega-3.
When deciding to use omega-3 supplements, it’s important to carefully consider the content of EPA and DHA in the product, as each person has different needs for omega-3 supplementation. Over-supplementation can cause side effects such as lowering blood pressure, increasing blood sugar, digestive disorders, or vitamin A toxicity. This article has shared information about the question ‘how many omega-3 pills should I take daily.’ You can use it as a reference. However, each individual’s condition may vary. Therefore, we recommend consulting a doctor for detailed advice on the appropriate dosage for your health condition.
Kiểm Duyệt Nội Dung
More than 10 years of marketing communications experience in the medical and health field.
Successfully deployed marketing communication activities, content development and social networking channels for hospital partners, clinics, doctors and medical professionals across the country.
More than 6 years of experience in organizing and producing leading prestigious medical programs in Vietnam, in collaboration with Ho Chi Minh City Television (HTV). Typical programs include Nhật Ký Blouse Trắng, Bác Sĩ Nói Gì, Alo Bác Sĩ Nghe, Nhật Ký Hạnh Phúc, Vui Khỏe Cùng Con, Bác Sỹ Mẹ, v.v.
Comprehensive cooperation with hundreds of hospitals and clinics, thousands of doctors and medical experts to join hands in building a medical content and service platform on the Doctor Network application.
