Omega-3 fatty acids have many health benefits.
The best way to get them is by eating fatty fish at least twice a week.
If you don't eat fatty fish very often, you should consider taking a supplement.
However, it's important to make sure your supplement contains enough EPA and DHA.
EPA and DHA are the most useful types of omega-3s and are found in fatty fish and algae.
This article reviews how much omega-3 (combined EPA and DHA) you need for optimal health.
Official Omega-3 Dosage Guidelines
There is no set standard for how much omega-3 you should get each day.
Various mainstream health organizations have released their own expert opinions, but they vary considerably.
Overall, most of these organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults (1, 2, 3, 4).
However, higher amounts are often recommended for certain health conditions.
Bottom Line: To date, there is no official recommended daily allowance of omega-3s. However, most health organizations agree that 250–500 mg of combined EPA and DHA is enough for adults to maintain overall health.
Omega-3 for Specific Health Conditions
The following health conditions have been shown to respond to omega-3 supplements.
Here's a quick rundown of the dosages used:
Heart Health
One trial followed 11,000 participants who took an 850-mg dose of combined EPA and DHA every day for 3.5 years. This caused a 25 percent reduction in heart attacks and a 45 percent reduction in sudden death (5).
Numerous organizations, including the AHA, recommend that patients with coronary heart disease take 1,000 mg. They recommend that patients with high triglycerides take 2,000–4,000 mg of combined EPA and DHA each day (6, 7, 8, 9).
However, several large review studies have not found any beneficial effects of omega-3 fatty acids on heart disease (10, 11).
Depression and Anxiety
Studies have shown that high doses of omega-3, from 200-2,200 mg per day, can reduce symptoms of depression and anxiety (12, 13, 14, 15).
In the case of mood and mental disorders, a supplement with higher amounts of EPA than DHA may be optimal.
Cancer
High consumption of fish and omega-3 fatty acids has been linked to a reduced risk of breast, prostate and colon cancers (16, 17, 18, 19).
However, an optimal dosage to reduce the risk of cancer has not been established.
Others
Omega-3 fatty acids can help with numerous other health problems. The effective dosages depend on numerous factors.
Bottom Line: Omega-3 fatty acids can help with numerous health conditions. The dosages shown to be effective range from 200-4,000 mg.
Omega-3 for Children and Pregnant Women
Research shows that omega-3 fatty acids, especially DHA, are vital before, during and after pregnancy (20, 21, 22, 23).
Nearly all official guidelines recommend following adult guidelines and then adding an additional 200 mg of DHA during pregnancy and breastfeeding (24, 25, 26, 27).
Several global and national organizations have published guidelines for infants and children, ranging from 50–100 mg per day of combined EPA and DHA (8, 26).
Bottom Line: Taking an additional 200 mg of DHA is recommended for pregnant and nursing mothers. The recommended dose for infants and children is 50–100 mg of combined EPA and DHA per day.
Omega-6 Intake May Affect Omega-3 Need
The typical Western diet contains around 10 times more omega-6s than omega-3s. These omega-6 fatty acids come mainly from refined vegetable oils that are added to processed food (28, 29).
Many experts believe that this ratio should be closer to 2:1 (omega-6:omega-3) for optimal health (30).
Omega-6 and omega-3 fatty acids compete for the same enzymes. These enzymes are needed for the fatty acids to be converted into their active forms (31, 32).
Therefore, your omega-3 needs may depend on your omega-6 intake. If you consume a lot of omega-6s, you may need even higher amounts of omega-3s.
Bottom Line: The human body may function best with balanced amounts of omega-6 and omega-3. The more omega-6 fatty acids you consume, the more omega-3s you may need.
Too Much Omega-3 Can be Harmful
The U.S. Food and Drug Administration (FDA) has claimed that the use of omega-3s from supplements is safe if doses do not exceed 2,000 mg per day (33).
On the other hand, the European Food Safety Authority (European equivalent of the FDA) has declared that up to 5,000 mg per day from supplements is safe (34).
These cautions are in place for several reasons. For one, omega-3s can cause blood thinning or excessive bleeding in some people.
For this reason, many organizations encourage people who are planning surgery to stop taking omega-3 supplements a week or two before the procedure.
The second reason is due to vitamin A. This vitamin can be toxic in high amounts and some omega-3 supplements (such as cod liver oil) are high in it.
Finally, taking more than 5,000 mg of omega-3s has never been shown to provide any added benefits. So don't take the risk.
Bottom Line: Taking up to 3,000–5,000 mg of omega-3 per day appears to be safe, although such a high intake is likely not necessary for most people.
Omega-3 Supplement Doses
It's important to read the label of your omega-3 supplement to figure out how much EPA and DHA it actually contains.
This amount varies and the labels can be confusing. For example, a supplement may say it contains 1,000 mg of fish oil, but in reality actually contains much less than that.
Depending on the concentration of EPA and DHA that is in a dose, you may need to take as many as 8 capsules to reach the recommended amount.
I personally aim for 500 mg of combined EPA and DHA from supplements alone, in as few doses (tablespoons of fish oil or capsules) as possible.
You can find a detailed guide to omega-3 supplements, including which ones to buy, in this article: Omega-3 Supplement Guide: What to Buy and Why.
Take Home Message
Always follow the instructions on the omega-3 supplement label.
However, keep in mind that different people have different omega-3 needs. Some people may need to take more than others.
Aim for a minimum of 250 mg and a maximum of 3000 mg of combined EPA and DHA per day, unless instructed otherwise by a health professional.
This article was reposted from our media associate Authority Nutrition.
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Is Salt Good or Bad for My Health?
In a new study, my colleagues Anisha Patel, Francesca Weaks and I estimate that approximately 61.4 million people in the U.S. did not drink their tap water as of 2017-2018. Our research, which was released in preprint format on April 8, 2021, and has not yet been peer reviewed, found that this number has grown sharply in the past several years.
Other research has shown that about 2 million Americans don't have access to clean water. Taking that into account, our findings suggest that about 59 million people have tap water access from either their municipality or private wells or cisterns, but don't drink it. While some may have contaminated water, others may be avoiding water that's actually safe.
Water insecurity is an underrecognized but growing problem in the U.S. Tap water distrust is part of the problem. And it's critical to understand what drives it, because people who don't trust their tap water shift to more expensive and often less healthy options, like bottled water or sugary drinks.
I'm a human biologist and have studied water and health for the past decade in places as diverse as Lowland Bolivia and northern Kenya. Now I run the Water, Health, and Nutrition Laboratory at Pennsylvania State University. To understand water issues, I talk to people and use large datasets to see whether a problem is unique or widespread, and stable or growing.
An Epidemic of Distrust
According to our research, there's a growing epidemic of tap water distrust and disuse in the U.S. In a 2020 study, anthropologist Sera Young and I found that tap water avoidance was declining before the Flint water crisis that began in 2014. In 2015-2016, however, it started to increase again for children.
Our new study found that in 2017-2018, the number of Americans who didn't drink tap water increased at an alarmingly high rate, particularly for Black and Hispanic adults and children. Since 2013-2014 – just before the Flint water crisis began – the prevalence of adults who do not drink their tap water has increased by 40%. Among children, not consuming tap has risen by 63%.
To calculate this change, we used data from the National Health and Nutrition Examination Survey, a nationally representative survey that releases data in two-year cycles. Sampling weights that use demographic characteristics ensure that the people being sampled are representative of the broader U.S. population.
Racial Disparities in Tap Water Consumption
Communities of color have long experienced environmental injustice across the U.S. Black, Hispanic and Native American residents are more likely to live in environmentally disadvantaged neighborhoods, with exposure to water that violates quality standards.
Our findings reflect these experiences. We calculated that Black and Hispanic children and adults are two to three times more likely to report not drinking their tap water than members of white households. In 2017-2018, roughly 3 out of 10 Black adults and children and nearly 4 of 10 Hispanic adults and children didn't drink their tap water. Approximately 2 of 10 Asian Americans didn't drink from their tap, while only 1 of 10 white Americans didn't drink their tap water.
When children don't drink any water on a given day, research shows that they consume twice as many calories from sugary drinks as children who drink water. Higher sugary drink consumption increases risk of cavities, obesity and cardiometabolic diseases. Drinking tap water provides fluoride, which lowers the risk of cavities. Relying on water alternatives is also much more expensive than drinking tap water.
A4: Choosing to drink fluoridated tap water over sugar-sweetened beverages to quench thirst is vital to protecting… https://t.co/3tm8wuWjeZ— Oral Health Watch (@Oral Health Watch)1600795750.0
What Erodes Trust
News reports – particularly high-visibility events like advisories to boil water – lead people to distrust their tap water even after the problem is fixed. For example, a 2019 study showed that water quality violations across the U.S. between 2006 and 2015 led to increases in bottled water purchases in affected counties as a way to avoid tap water, and purchase rates remained elevated after the violation.
The Flint water crisis drew national attention to water insecurity, even though state and federal regulators were slow to respond to residents' complaints there. Soon afterward, lead contamination was found in the water supply of Newark, New Jersey; the city is currently replacing all lead service lines under a legal settlement. Elsewhere, media outlets and advocacy groups have reported finding tap water samples contaminated with industrial chemicals, lead, arsenic and other contaminants.
Many other factors can cause people to distrust their water supply, including smell, taste and appearance, as well as lower income levels. Location is also an issue: Older U.S. cities with aging infrastructure are more prone to water shutoffs and water quality problems.
It's important not to blame people for distrusting what comes out of their tap, because those fears are rooted in history. In my view, addressing water insecurity requires a two-part strategy: ensuring that everyone has access to clean water, and increasing trust so people who have safe water will use it.
Chart: The Conversation / CC BY-ND. Source: AWWA / Morning Consult. Get the data
Building Confidence
As part of his proposed infrastructure plan, President Joe Biden is asking Congress for $111 billion to improve water delivery systems, replace lead pipelines and tackle other contaminants. The plan also proposes improvements for small water systems and underserved communities.
These are critical steps to rebuild trust. Yet, in my view, the U.S. Environmental Protection Agency should also provide better public education about water quality testing and targeted interventions for vulnerable populations, such as children and underserved communities. Initiatives to simplify and improve water quality reports can help people understand what's in their water and what they can do if they think something is wrong with it.
Chart: The Conversation / CC BY-ND. Source: AWWA / Morning Consult. Get the data
Who delivers those messages is important. In areas like Flint, where former government officials have been indicted on charges including negligence and perjury in connection with the water crisis, the government's word alone won't rebuild trust. Instead, community members can fill this critical role.
Another priority is the 13%-15% of Americans who rely on private well water, which is not regulated under the Safe Drinking Water Act. These households are responsible for their own water quality testing. Public funding would help them test it regularly and address any problems.
Public distrust of tap water in the U.S. reflects decades of policies that have reduced access to reliable, safe drinking water in communities of color. Fixing water lines is important, but so is giving people confidence to turn on the tap.
Asher Rosinger is an assistant professor of biobehavioral health, anthropology, and demography and director of the Water, Health, and Nutrition Laboratory at Penn State University.
Disclosure statement: Asher Rosinger receives funding from the National Science Foundation on an unrelated project. This work was supported by the Ann Atherton Hertzler Early Career Professorship funds, and the Penn State Population Research Institute (NICHD P2CHD041025). The funders had no role in the research or interpretation of results.
Reposted with permission from The Conversation.
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