Supplementing your diet with fish oil is essential to getting the omega-3s your body needs. A popular question, though, is how much should you take? This guide will help you understand the importance of taking the right amount of fish oil and the benefits of taking our supplement.
What Is Fish Oil?
Before you figure out how much fish oil you should take, you should first understand what it is.
Fish oil refers to the fatty acids that come from the tissue of fish like tuna, mackerel, and anchovies. It can also come from the livers of other fish like cod.
About 30% of fish oil supplements consist of omega-3s, but the remainder is made up of other types of fats. It also contains vitamins A and D.
You should eat at least two servings of fish per week to make sure you get the vitamins and nutrients your body needs. However, if eating the fish itself is not a reasonable option, the best course of action is to supplement your diet with fish oil!
Finding the Right Daily Fish Oil Intake
So, how much fish oil should you take each day? The answer really depends on your specific dietary needs and health restrictions.
In general, most organizations suggest that anywhere from 250 to 500 mg of fish oil can improve your overall health. However, there is not a lot of consensus regarding what amount is too little, and how much is too much.
If you have certain conditions, like diabetes or depression, doctors recommend even high levels of fish oil intake.
For example, studies have found that people who took 850mg worth of supplements saw an almost 25% drop in heart attacks. Likewise, those individuals had a 45% decrease in sudden death. As a result, the American Heart Association encourages people with coronary heart disease to take anywhere from 1,000 to 4,000 mg of fish oil each day.
Other research suggests that individuals can minimize the symptoms of anxiety and depression through omega-3 supplements. The recommended dosage for this case ranges from 200 to 2,200 mg each day.
Can you overdose fish oil?
Like with anything, moderation is key. But how much is too much?
The good news is you cannot overdose with fish oil supplements. You can, however, experience negative side effects by taking too much of it.
Some people can have blood-thinning or nose bleeds after taking excessive amounts of omega-3s. Other potentially negative effects include symptoms of acid reflux and indigestion. Diarrhea is the most common issue when taking high doses of fish oil.
Per the FDA, you should not exceed 3,000 mg of omega-3 supplements each day – unless you fall into one of the unique categories described above. The European Food Safety Authority increases that upper daily limit to 5,000 mg.
Benefits of Fish Oil
There are so many benefits to incorporating our Wild Fish Oil Caps into your diet – let’s dive in!
One of the biggest benefits of taking this supplement is that it can help you maintain a healthy heart. Research has shown that it can reduce your triglyceride levels and increase your good cholesterol. This can help reduce your overall risk for heart disease.
Boost Your Mood
Fish oil supplements can also help boost your mood and alleviate the symptoms of depression. Although more research needs to be done on the correlation of omega-3s and mental health, preliminary studies on anxiety have been promising.
Taking omega-3s can also reduce inflammation throughout your body. This may help people with osteoarthritis and other issues with joints. Note that additional studies are needed to confirm this link!
When you decided to take fish oil supplements, make sure you only use the best products. You can find those here at Wild Foods!