Fish Oil Dosage: How Much Should You Take Each Day?

Fish oil is rich in fatty acids and omega 3, in addition to supporting the brain, eyes and heart, fish oil can also fight inflammation. Health care professionals recommend taking it every day, but make sure to take fish oil correctly in terms of dosage and timing. Consuming too much fish oil can damage health and lead to side effects such as high blood sugar and increased risk of bleeding.

1. Why fish oil supplements?

Omega-3 fatty acids have many health benefits.
The best way to get omega-3 fatty acids is to eat fatty fish at least twice a week, but if you don't eat fatty fish regularly or are allergic to fish, consider taking fish oil.
It is important that you make sure your body has enough EPA and DHA. These are the most useful types of omega-3 fats and are found in fish and algae.

2. What is the right way to take fish oil?

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There are no recommendations for how much fish oil you should take. However, there are recommendations for total omega-3 intake, as well as EPA and DHA.
Although recommendations can vary, most health organizations recommend at least 250 milligrams of a mixture of EPA and DHA - two forms of essential omega-3 fatty acids, per day.
According to the European Food Safety Authority, omega-3 fatty acid supplements can be safely consumed in doses up to 5,000 mg per day.
When buying fish oil, be sure to read the instructions on the shell to determine the amount of EPA and DHA provided. Typically, 1,000 mg of fish oil provides about 300 mg of EPA and DHA combined.
Most people get some omega-3s in their diets from foods like flaxseeds, soybean oil and walnuts - but they do contain ALA.
Although your body can turn ALA into EPA and DHA, you probably won't make adequate levels of these fatty acids on your own. Unless you're eating about two servings (8 ounces or 224 grams) of oily fish per week, you're probably lacking EPA and DHA.
In general, up to 3,000 mg of fish oil per day is considered safe for adults to consume.
For certain people, the right intake of fish oil has the following benefits:
For patients with heart disease One study followed 11,000 people taking a combination dose of EPA and DHA 850mg daily for 3.5 years found they had a 25% reduction in heart attacks and a 45% reduction in sudden deaths.
The American Heart Association, among several other organizations, recommends that people with coronary heart disease take 1,000 mg of EPA and DHA combined daily, while those with high triglycerides need 200 - 2,200 mg per day.
For patients with depression and anxiety Studies demonstrate that high doses of omega-3s, ranging from 200 to 2,200 mg per day, can reduce symptoms of depression and anxiety. In the case of mood and mental disorders, supplementing with higher amounts of EPA than DHA may be optimal.
For cancer patients Consuming more omega-3 fatty acids has been linked to a reduced risk of breast cancer, prostate cancer and colon cancer. However, the correlation is not equally causal. More studies are needed to confirm whether the amount of omega-3 fatty acids in the body affects cancer risk.
For children and pregnant women Research shows that omega-3 fatty acids, especially DHA, are important before, during and after pregnancy. Nearly all official guidelines recommend taking a 200 mg DHA supplement during pregnancy and lactation in addition to your regular dose of supplementation. Several global and national organizations have published guidelines for supplementation of 50-100 mg per day of a combination of EPA and DHA for infants and children.

3. Side effects when taking too much fish oil

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Fish oil has been shown to lower blood triglycerides, reduce inflammation, and even relieve symptoms of conditions like rheumatoid arthritis. However, taking too much fish oil isn't always good, and taking too high of a dose can actually do more harm than good to your health.
Here are 8 potential side effects that can occur when you consume too much fish oil or omega-3 fatty acids:
High blood sugar Some studies show that supplementing with high amounts of omega-3 fatty acids can increases blood sugar in people with diabetes. For instance, one small study found that taking 8 grams of omega-3 fatty acids per day resulted in a 22% increase in blood sugar in people with type 2 diabetes over an 8-week period. This is because large doses of omega-3s can stimulate glucose production, which can contribute to long-term high blood sugar levels.
However, other research has produced conflicting results, showing that only very high doses impact blood sugar levels. In fact, another analysis of 20 studies found that daily doses of up to 3.9 grams of EPA and 3.7 grams of DHA - the two main forms of omega-3 fatty acids - had no effect on blood sugar levels. for people with type 2 diabetes.
Bleeding Bleeding gums and nosebleeds are two of the typical side effects of excess fish oil consumption. One study in 56 people found that supplementing with 640 mg of fish oil daily for a period of four weeks reduced blood clotting in healthy adults. Additionally, another small study found that taking fish oil may be associated with a higher risk of nosebleeds, reporting that 72% of adolescents who took 1 to 5 grams of fish oil daily experienced nosebleeds. extra.
For this reason, it is often advised to stop taking fish oil before surgery and to talk to your doctor before taking supplements if you are taking blood thinners such as Warfarin.
Low blood pressure Fish oil's ability to lower blood pressure has also been noted. One study of 90 people on dialysis found that taking 3 grams of omega-3 fatty acids per day significantly reduced both systolic and diastolic blood pressure compared with a placebo.
Similarly, an analysis of 31 studies concluded that taking fish oil can effectively lower blood pressure, especially for people with high blood pressure or high cholesterol levels.
Diarrhea Diarrhea is one of the most common side effects associated with taking fish oil, and can be especially common at high doses. In fact, one report assessed that diarrhea was one of the most common side effects of fish oil, alongside other digestive symptoms like bloating.
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Acid Reflux Although fish oil is known for its powerful effects on heart health, many people report feeling heartburn after starting to take fish oil supplements. Other acid reflux symptoms - including belching, nausea and upset stomach - are common side effects of fish oil due in large part to its high fat content.
Stroke A hemorrhagic stroke is a condition characterized by bleeding in the brain, usually caused by the rupture of weakened blood vessels. Several animal studies have found that high amounts of omega-3 fatty acids can decrease the blood's ability to clot and increase the risk of hemorrhagic stroke. These findings are also consistent with other research showing that fish oil can inhibit blood clot formation.
However, other studies have had mixed results, reporting no association between fish and fish oil intake and hemorrhagic stroke risk. Further human studies should be conducted to determine how omega-3 fatty acids may affect hemorrhagic stroke risk.
Toxicity to vitamin A Some omega-3 fatty acid supplements are high in vitamin A, which can be toxic if consumed in large amounts. For example, just one tablespoon (14 grams) of cod liver oil can meet up to 270% of your daily vitamin A needs in one serving.
Vitamin A toxicity can cause side effects such as dizziness, nausea, joint pain and skin irritation. In the long term, it can also lead to liver damage and even liver failure in severe cases. For this reason, it's best to pay attention to the vitamin A content of your omega-3 supplements and keep the dosage in moderation.
Insomnia Several studies have found that taking fish oil in moderation can enhance sleep quality. For example, one study of 395 children found that taking 600mg of omega-3 fatty acids daily for 16 weeks improved sleep quality. However, in some cases, taking too much fish oil can actually interfere with sleep and contribute to insomnia.

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Reference source: healthline.com

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