Omega 3 - How Much is Enough?

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Omega 3 Dosage - How Much Fish Oil Should I Take
a Day?
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• Fish oil and omega 3 dosage is a really common
  question we get here at intelligent labs. In
  virtually all cases youre probably not taking
  enough

• Official recommendations are for around 500mg of
  EPA and DHA omega 3 fatty acids a day, however
  this amount of omega 3 will not bring you all of
  the great health benefits available from fish oil

• Most of the benefits need a lot more, infact we
  recommend a 3 capsule serving of our omega 3,
  which provides 2250mg of omega 3 per day

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• So lets look at the scientific evidence to find
  out just how much omega 3 the research suggests
  is necessary to get these great health benefits

Reducing Pain and Inflammation

• Research has shown that people should be taking
  around 2.7 grams of omega 3 per day to really
  reduce pain and inflammation from conditions like
  arthritis, processed foods and stress

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Cardiovascular Benefits, Triglycerides and
Cholesterol

• Research has shown a dose of 2 -4 grams of omega
  3 a day will reduce blood levels of Triglycerides
  by 25-30

• It has also shown that a dose of 2.4 to 4 grams a
  day is needed to significantly increase HDL (the
  good cholesterol)

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• A 1997 study showed a dose of 2.6 grams per day
  could significantly reduce blood cell aggregation
  (blood clotting) which is a risk factor for
  thrombosis

• A review of all the studies on omega 3 and blood
  pressure found a dose of 3 grams of omega 3 a day
  was necessary to significantly reduce blood
  pressure

• 4 grams of omega 3 a day will also reduce resting
  heart by 2 beats per minute

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• Research has shown that at least 1 gram a day of
  omega 3 is needed to reduce heart attack risk in
  patients who have previously suffered a heart
  attack, whilst lower doses of 200mg to 400mg
  provide no reduction in risk

• Unfortunately there are no long term studies on
  higher doses of omega 3 and heart attack risk, we
  eagerly await them

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Cognitive Benefits

• A dose of 1 gram of DHA (not EPA) will increase
  cerebral brain flow

• A dose of 1.16 grams of DHA (not EPA) has been
  shown to improve working memory and increase
  memory reaction time

• DHA supplementation can also significantly affect
  cognitive decline and early stage dementia

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• The following diagram shows the effectiveness of
  studies into omega 3 and cognitive decline and
  the dose of DHA that was used

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Exercise and Sports Performance Benefits

• A dose of 1.8 grams of omega 3 was needed to
  significantly improve the symptoms of DOMS -
  Delayed Onset Muscle Soreness

• A dose of 3.86 grams of omega 3 a day promotes
  muscle growth by switching on the bodys muscle
  building pathway mTOR. It also improves insulin
  signalling allowing more nutrients to enter the
  muscles from the blood stream

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• A dose of 2.4 grams a day was also shown to
  increase blood flow to the muscles during
  exercise in trained cyclists

Pregnancy

• A 2003 study showed that children of mothers who
  supplemented with 2.5 grams a day of omega 3
  whilst pregnant scored higher on IQ tests at 4
  years of age.

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Depression and Mental Health

• Doses of omega 3 from 1g to 6.6 grams a day have
  been shown to improve the symptoms of depression.
  Omega 3 with anti depressants have also been
  shown to work better than anti depressants alone

• However, to be effective against depression omega
  3 supplements should be a minimum of 60 EPA (i.e
  40 DHA max)

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Eye Health

• A 2014 study showed that a 5 gram a day serving
  of omega 3 could actually improve the eyesight of
  people suffering from macular degeneration. So
  far no treatments for macular degeneration have
  been able to improve eyesight, only slow the
  diseases progress

• A daily dose of 1 gram of omega 3 a day can
  significantly improve the symptoms of Dry Eye

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• For more detailed information including citations
  of the studies mentioned, please check out our
  blog

• Or to purchase the highest quality omega 3 fish
  oil available just go here