How much omega-3 do you need?

For best results, omega-3’s should come mostly from food—EPA and DHA from high quality marine sources and ALA from fresh nuts, seeds, oils and vegetables. Omega-3 supplements containing EPA and DHA can be used to “top up” dietary levels or for medical intervention purposes.

The Omega-3 Gap

Since most North Americans consume far too few omega-3’s and far too many saturated fats and processed omega-6’s, there exists and Omega-3 Gap--a gaping hole between the minimum recommended intake of the three omega-3 fats (ALA, EPA and DHA) and what we actually consume from food (see Table One below).

Omega-3 Dosages for Health by Lifestage


Lifestage Average North American Intake of Omega-3’s Expert Recommendations for the Adequate Intake (AI) of Omega-3’s
Pregnancy DHA:
  • 80 mg / day (Canada)
 DHA:
  • minimum of 300 mg / day
Lactation DHA:
  • 80 mg / day (Canada)
 DHA:
  • minimum of 300 mg / day
Infancy   DHA (mother’s intake):
  • 200 mg - 300 mg / day
Childhood   EPA + DHA combined:
  • 1 - 3 years old:       70 mg
  • 4 - 8 years old:       90 mg
  • 9 - 13 years old:   120 mg
ALA:
  • 1 - 3 years old:      700 mg
  • 4 - 8 years old:      900 mg
  • 9 - 13 years old: 1,200 mg
Adulthood EPA + DHA combined:
  • 120 mg - 150 mg / day
 EPA + DHA combined:
  • 650 mg / day
  • Minimum 220 mg / day from EPA
  • Minimum 220 mg / day from DHA
Aging   EPA + DHA combined:
  • 650 mg - 700 mg / day
  • Minimum 220 mg / day from EPA
  • Minimum 220 mg / day from DHA
ALA:
  • Elderly Men:      1,600 mg
  • Elderly Women: 1,100 mg

Table Two lists EPA and DHA dosages used in controlled human clinical trials to enhance specific areas of health concern. Supplementing with EPA and DHA in this way closes the “omega-3 gap” and, therefore, shifts the ratio of dietary omega-6 to omega-3 back down to our “evolutionary ratio” of 2:1--a massive improvement from the current unhealthy North American ratio of between 10:1 and 20:1.

Omega-3 Dosages Used in Controlled Human Clinical Trials

Human Health Focus Clinical Trial Dosages
Cardiovascular Health Combined EPA + DHA:
  • 850 mg / day
  • 2,000 - 4,000 mg / day give even better results
Cholesterol Management
  • Lower Triglycerides (blood fats)
  • Raise HDL-C           (good cholesterol)
 Combined EPA + DHA:
  • 2,000 mg - 4,000 mg / day
Adult Mood & Behavior EPA:
  • 1,000 mg / day
  • Much higher EPA than DHA
Child Mood & Behavior EPA:
  • 500 mg - 600 mg / day
  • Much higher EPA than DHA
Inflammation Management Combined EPA + DHA:
  • 2,000 mg - 4,000 mg / day
  • Much higher EPA than DHA




 

References

1. Harvard School of Public Health. The Nutrition Source Omega-3 Fatty Acids: An Essential Contribution. 2011. Harvard University. 27 September 2011
2. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/omega-3-fats/.
3. Holub, Bruce. DHA/EPA Omega-3 Institute. 2006-2010. 25 September 2011 <www.dhaomega3.org>.
4. Joint FAO/WHO Consultation on Fats and Fatty Acids in Human Nutrition. "Interm Summary of Conclusions and Dietary Recommendations on Total Fat & Fatty Acids." 2008.