How much omega-3 do I need a day?

EFSA considers 250 mg of EPA and DHA combined per day adequate for adults. Pregnant and breastfeeding women need an extra 100-200 mg of DHA. That is roughly two servings of oily fish a week. Doses of 1-4 g a day are used only for specific reasons, such as lowering triglycerides.

What is the difference between fish oil and omega-3?

Fish oil is the whole oil from fish, while omega-3 (EPA and DHA) is only part of it, usually about 30%. So a "fish oil 1000 mg" capsule often contains just 300 mg of EPA and DHA. Omega-3 concentrates contain 60-90%, so you need fewer capsules.

Does omega-3 protect against heart attacks?

In the large VITAL and ASCEND trials, 1 g of omega-3 a day did not reduce overall cardiovascular events in people without heart disease. Benefit was shown only for a prescription drug of pure EPA at 4 g a day in patients with high triglycerides, and not all experts accept that result.

Can flaxseed oil replace fish?

Not really. Flaxseed oil contains plant omega-3 ALA, but the body converts only a few percent into EPA and even less into DHA. Vegetarians are better off with algal oil, which provides ready-made DHA and often EPA.

When is the best time to take omega-3?

With a meal that contains fat, such as lunch or dinner. Omega-3 is absorbed better that way, especially in ethyl ester form, and fishy burps are less likely. Morning or evening makes no difference.

Is omega-3 safe with blood thinners?

Usual doses up to 1 g rarely cause problems, but if you take warfarin, apixaban, clopidogrel or aspirin, discuss omega-3 with your doctor. Mention the supplement before planned surgery too.

How can I tell if omega-3 has gone bad?

A strong rancid fish smell, a bitter taste when you bite a capsule and fishy burps often mean oxidation. Quality manufacturers state the peroxide value and TOTOX. Keep the bottle tightly closed in a cool place.

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