Let’s face it. Recommendations about the correct omega3 dosage vary from one “expert” to the next. USDA recommendations are scheduled for reevaluation, but currently, 1100mg for adult women and 1300mg for adult men is what the council recommends.
There are no expert recommendations for individual fatty acids like Docosahexaenoic acid and Eicosapentaenoic acid. It is still maintained that only ALA or alpha-linolenic acid is actually essential, because the body can convert it to the other fatty acids.
At some point in the future, research may show that DHA, itself, is essential and must be present in the diet, too. Current studies seem to be headed in that direction.
In order to be considered an essential nutrient, under the current definition, it must be something that cannot be produced within the body. So, it must be present in the diet. Vitamins, such as A, C, D and E are considered “essential”.
The point made by some research groups is that supplementing ALA in the diet does not increase circulating blood levels of DHA. It seems like the body will convert some ALA to DHA, but only under extreme circumstances.
A 500mg omega3 dosage might provide 240mg of DHA, but it might not provide any at all. If the supplement is derived from flax seed, it provides only ALA. It must be derived from fatty fish or from certain kinds of marine algae, if it is to provide DHA.
The reason that there is so much concern about omega-3s lately is because of EPA and DHA. Modern-day diets can easily provide enough ALA. But, most people do not eat fish or seafood on a daily basis.
No one that I know of eats marine algae.
If DHA is not present in an infant’s diet, normal brain development is impossible. That fact, alone, seems to indicate that DHA is essential for humans.
A DHA-rich omega3 dosage may be beneficial for depression, attention deficit disorders and certain kinds of eye diseases. The cells in the brain and the back of the eye are composed, to a large extent, of DHA.
Both DHA and EPA have been shown to reduce the risks of blood clots that can cause heart attacks or strokes. The supplements are often recommended for people that have already suffered from a heart attack. The hope is to reduce the risk of a second one.
Some doctors are still concerned that an omega3 dosage could increase a person’s bleeding risk, because of the anti-clotting activity. But, researchers have found that there is no increased bleeding risk at doses up to 3000mg per day.
When you are shopping for a supplement, the main thing to remember is that 1000mg of fish oil is not equivalent to 1000mg of omega-3s. The label should indicate what percentage of the fat is omega-3; what percentage is Docosahexaenoic acid and what percentage is Eicosapentaenoic acid.
Make no mistake about it. There may be more information concerning the appropriate omega3 dosage in the future. But, right now, it looks like 1000mg per day is a good goal for a healthy adult.
Laurel Cohen is a strong advocate of natural health in all its forms: skin care, supplementation, and farm fresh foods. She enjoys introducing people to the best natural products she can find and uses herself daily.
Visit her site
http://www.omega-3-for-health.com to learn about the omega 3 fish oils Laurel uses daily for optimal health.
