So what is the right dosage
for fish oil?
Some people tend to consume
more than the recommended daily
allowance. Like a drug, taking
too much can lead to side
effects. Others also tend to
increase the frequency: when the
label says "take once a day",
they take it twice or thrice a
day. That's when side effects
happen.
Would the dosage be
different for a normal, healthy
person and a person with heart
problems?
We'll be referring to none
other than the American
Heart Association for
dosage recommendations. Note
that we can obtain our fish oil
or Omega 3 from natural fish.
But bear in mind that it's good
to ask ourselves where the fish
comes from. A high percentage of
fish are contaminated with
mercury; hence the need for
molecularly distilled fish oil
supplements. There are
contaminated lakes in North
America owing to industrial
spills and pollution.
We must therefore make the
distinction of whether those
side effects that people report
are side effects from the toxins
that fish are contaminated with,
or the fish itself. Big
difference there. Now, if you
were to opt for
fish oil supplements, you
can choose those supplements
that went through a superior
molecular distillation
process. This is a process that
ensures that most or all of the
toxins in fish are eliminated.
Fish Oil Dosage for Healthy
People
Two meals a week with natural
fish for healthy people is what
the American Health Association
recommends. As a friendly
reminder, the fish has to be
oily fish like sardines,
mackerel or anchovies. To
translate those two meals a week
into numbers, the AHA says that
generally, healthy people should
get between .5 grams and 1.8
grams of EPA and DHA from
natural fish or fish oil
supplements.
Fish Oil Dosage for People
with Heart Problems
Depending on the type and
severity of the heart problem,
the American Heart Association
recommends 1 gram of EPA
and DHA daily. It goes
without saying, however, that if
people with heart problems are
taking fish oil supplements for
the first time, they should
speak to their doctor.
Fish Oil Dosage: Other
Recommendations
While we can all consider the
AHA to be the go-to resource in
matters of the heart, there are
other equally reliable sources.
For example, the American
College of Cardiology, according
to one online article,
recommends 500 mg of day for
people with NO heart problems,
while those with pre-existing
heart conditions must aim for
800 to 1000 mg of EPA and DHA
per day.
Choose fish oil
supplements that are
manufactured and marketed by
reputable firms. Look for a high
potency fish oil supplement and
one that is molecularly
distilled. A bonus would be if
it were also burp free.
The best advice is to follow
what's written on the label. If
the instructions are to take 2
softgels a day, don't double
that dosage unless your doctor
tells you to.
Bear in mind that fish oil
supplements should also contain
antioxidants, such as mixed
tocopherols (vitamin E) to
prevent oxidation.
We also know that majority of
fish oil supplements are best
taken with meals for better
absorption.
Ultimately, use common sense.
If you can eat a fish, you can
take fish oil supplements. You
really can't go wrong with extra
omega 3 from fish oil since most
people are so deficient.
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