How Much Omega-3 Should You Take per Day

With so much focus on staying healthy this past year, the market for omega-3 supplements is experiencing tremendous growth, expected to be worth nearly $2 billion (yes, with a ‘B’) by 2027. 

And it makes perfect sense -- omega-3 fatty acids are excellent for your ticker, a boon to brain health, and support visual acuity, among other awesome wellness benefits! The World Health Organization (WHO) and the American Heart Association recommend it for its fatty content. Many experts will tell you it’s one of the most anti-inflammatory compounds in the world. 

If you’re not getting at least two healthy servings of fatty fish per week, you might want to consider taking an Omega 3 supplement, especially if you want to promote heart health and lessen stiffness and discomfort in your joints! 

But, the question here is, how much do you need to take? We’ll tell you. Read on to learn everything you need to know about omega-3 fatty acids, including how much you should take per day and where to find the best supplement on the market.  

Are you ready? Let’s dive in!

Omega-3 Fatty Acids: What You Need To Know 

Science is really starting to wake up to how essential fats are to our survival -- especially omega-3s. We’re sure you’ve seen the popular phrase “A good source of Omega-3s” stamped on food packaging at your local market. From pancake mix to eggs and everything in between, food manufacturers have figured out that omega-3 fatty acids sell. However, many women are confused about why these fats are so good for us -- especially because we’ve bee trained to avoid fats like the plague for all these years. 

But the proof is in the pudding -- studies have shown that omega-3 fatty acids can have an amazing impact on our overall health. They function like premium brain food, delivering vital fats to our brain for a balanced mood and better mental function. It is known that taking Omega 3’s can reduce the risk of heart disease and increase the good kind of cholesterol in women. Omega 3’s are also taken to help with whole-body wellness, reduce swelling in the joints and allow the body to function more smoothly. 

What’s So ‘Essential’ About Essential Fatty Acids? 

What makes some fats ‘essential’, you ask? Well, simply put, our bodies need them for good health but can’t make essential fatty acids (EFAs) on their own -- so they must come from our diets. And what’s more, omega-3 EFAs are found in the membranes of every single cell in our bodies! 

At the molecular level, EFAs protect and keep our musculoskeletal, cardiovascular, immune, and GI systems functioning at their very best. They help to insulate our nerve cells and produce molecular messengers involved in the central nervous system (CNS) as well as immunity. 

We can obtain omega-3 fatty acids from a wide range of food sources like eggs, seafood, and walnuts, but sometimes it can be tough to get the recommended amount -- this is where a daily omega-3 fatty acid supplement steps in. 

The Three Types of Omega-3 

There are three main types of omega-3 fatty acids -- DHA, EPA, and ALA. 

DHA: Docosahexaenoic acid (a.k.a. DHA) is the most important omega-3 fatty acid in your body. Why? Because it’s a key structural component of the retina of your eyes, your brain, and numerous other body parts!. 

EPA: Eicosapentaenoic acid (a.k.a EPA) is mostly found in animal products -- such as fatty fish and fat oil. However, some microalgae (seaweed) contain EPA as well. It has several functions in your body, and part of it can be converted into DHA. 

ALA: Alpha-linolenic acid (a.k.a. ALA) is probably the most common omega-3 fatty acid found in your diet. Your body mainly uses it for energy, but it can also be converted into the biologically active forms of omega-3, DHA, and EPA. However, this conversion process is really insufficient -- only a small percentage of ALA is converted into the active forms. 

Okay, What Are Some of the Health Benefits?

The strongest health benefit of omega-3 fatty acids is related to heart health -- this includes maintaining a healthy (and regular) heart rhythm, lowering fat blood levels, reducing blood pressure, and slowing down the rate at which our arteries get clogged. Besides these general - yet amazing -- health benefits, omega-3 fatty acids are particularly favorable for women for the following reasons:

Reason #1: It may ease period pain

Yup -- you read that right. Omega-3 fatty acids just might help to ease menstrual pain. Many ladies experience cramps and just overall abdominal discomfort on a monthly basis -- this condition is called dysmenorrhea, which is usually caused by strong contractions of the uterus. 

Well, according to two randomized controlled trials in 2012 and 2018, omega-3 fatty acid may be effective in easing menstrual pain due to its anti-inflammatory properties. What’s more, is that one of the studies found that omega-3 helped to reduce the usage of ibuprofen -- which is commonly used as a painkiller. 

Now, we’re not saying that omega-3’s are the almighty answer to finally kicking those painful period cramps to the curb. More research is still needed, but they appear to help -- and with everything else that they’re good for, they’re definitely something you may want to add to your bag of period tricks!

Reason #2: It may help with joint discomfort

Do you have stiffness, tenderness, and swelling in your joints?  According to research, experts suggest that fish oil supplements may help to alleviate joint pain, swelling, and morning stiffness due to omega-3 fatty acid’s anti-inflammatory effects. Pretty impressive, don’t you think?

Reason #3: It can improve mood

Believe it or not, low omega-3 levels have been reported in people with certain mood disorders, like depression. Studies suggest that good-quality omega-3 supplements can promote calm and clear thinking, boosting cognitive function and balancing mood issues. 

Now, we want to make something crystal-clear: If you think you might have a mental disorder, please speak with your doc. Omega-3 can support and promote sound mental health, but it can’t treat mental health disorders. 

So How Much Is Recommended to Take Per Day? 

Various mainstream health organizations have released their own expert opinions, but they tend to vary considerably. Overall, most experts recommend a minimum of 250-500mg combined DHA and EPA daily for healthy adults. However, higher amounts are often recommended for certain health conditions -- so talk to your doc to find the perfect dose for you!

There are a ton of omega-3 fatty acid supplements on the market and they are not all high quality. We love XOmegas ™ from Love Wellness. Why? Because it’s a bottle of Omega-3 capsules from the purest source available -- our fish friends from the sea! And the best part? The enteric-coated capsules break down further in the digestive system eliminating any funny fishy burps and smells -- thank goodness!

A Final Word 

Omega-3 fatty acids are an important part of the diet and essential to your overall health. If you don’t eat fish due to personal preference, dietary reasons, or simply because you can’t find the time, you can still reap the benefits of omega-3 fatty acids in your diet by taking a top-notch omega-3 supplement -- like xOmegas ™ from Love Wellness. 

Love Wellness is a revolutionary wellness company that sets the new standard for women’s health. Each supplement is made with clean ingredients to support specific self-care issues. 

Based on science and made with what you want in mind, head on over to Love Wellness and see the difference that quality supplements can make in your life today!

Sources: 

Omega-3 Fatty Acids Market Size Worth 1.92 Billion by 2027; Increasing Integration of the Substance in Dietary Supplements Will Aid Growth, says Fortune Business Insights™ (prnewswire.com)

Docosahexaenoic acid (DHA) and the developing central nervous system (CNS) - Implications for dietary recommendations (pubmed.ncbi.nim.nih.gov)

H7 Surprising Health Benefits of Eating Seaweed (healthline.com)

Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea (ncbi.nim.nih.gov)

Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms (ncbi.nim.nih.gov)

Ask the doctor: What is the upper limit for omega-3 fats? - Harvard Health (health.harvard.edu)