Omega 3 Fatty Acids Dosing

The NIH recommends the following daily doses of omega 3 fatty acids:

* 650 - 950 mg of EPA and DHA (found in cold water fish and fish oil capsules)
* 2.22 g of ALA (found in flaxseed oil, walnuts, green leafy vegetables and other sources)

Increased doses might be required to treat certain diseases, such as:

* Cardiovascular diseases
* Elevated triglyceride levels
* Rheumatoid arthritis
* High blood pressure

You should clarify the appropriate dosage with you physician.

The NIH also recommends consuming at least 2% of the total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide about 3 - 4 grams of omega-3 fatty acids.

This goal can be obtained for example by adding two foods to your diet: Flaxseeds and wild-caught salmon. Two tablespoons of flaxseeds contain ~3 g of omega 3's (ALA), while a 4 ounce piece of salmon contains ~1.5 g of omega 3 fats (the more valuable EPA and DHA).

Most commercial fish oil capsules contain about 180 mg of EPA and 120 mg of DHA. So, three capsules a day provide the recommended dosage of omega-3 fatty acids. Fish oil is also available in a higher concentrated form, providing ~ 1 - 3 g of omega 3's per teaspoon.

The FDA states that doses of up to 3 g of omega 3 per day from marine sources are "Generally Recognized as Safe." For those who are vegetarians or non-fish eaters, a daily intake of 1.5 - 3 g ALA per day is recommended.

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