So how much omega 3 do I need?

First of all, look at the back of any fish oil or flax oil supplement bottle and look for the amount of EPA and DHA (fish) or alpha linolenic acid (flax). These are the active compounds, and not all fish oils are equal. You may take a 100o mg capsule of fish oil with a little or a lot of the active molecules, so don’t go by how much total oil there is, but by the EPA and DHA contained.

The American Heart Association recommends for people with known heart disease 1 gram of EPA+DHA daily, which can easily come from food sources. For those who need to lower their triglycerides, 2-4 grams of EPA+DHA daily is recommended. To achieve this intake, supplements must be used, and should be chosen with a dietitian or physician. For the rest of us healthy folks, no supplements needed, just eat fish twce a week. Preferably, vary your fish choices and include some oilier species.

Also, including other omega-3 rich foods like walnuts and flaxseed is a good idea. These foods provide the plant omega 3 fat known as alpha-linolenic acid (ALA), which is converted in the body to the more active compounds DHA and EPA. Good news for the vegetarians out there, and anyone with an allergy to seafood! The actual conversion efficacy is a debated subject, but is known to vary with factors including the ratio of omega-3: omega-6 in the diet, and one’s trans fat intake. Evidence indicates that slightly more LNA is advised than DHA or EPA, to account for somewhat inefficient conversion. 1.5 -3 grams of ALA per day shows benefit. Just for reference, 2 tablespoons of flaxseed contains 3.5 grams of omega 3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats.

I don’t tell people to get caught up in the numbers, but consuming at least one good source of omega 3 every day should be a lifelong habit, and you can do it through fish or plant sources, or supplements if you choose. I usually get mine through 2 tablespoons flaxseed in my yogurt, plus the occasional wild salmon or walnuts. Easy!

I often am asked about over-doing it, in other words, is it possible to have too much omega 3 fat? If someone takes fish oil capsules, and eats flaxseed and walnuts in one day, they still really dont have to worry. Omega-3 fats are not toxic, in the sense that some vitamins are dangerous at acute high doses. However people with bleeding disorders or who are taking blood thinners should consult a doctor before starting an omega 3 supplement regimen, as the oils naturally thin the blood. Likewise, anyone who is on a blood pressure medication should be monitored, as supplemental omega 3 fats can reduce hypertension – which is a good thing – potentially requiring a reduction in drug dosage.