The daily amount of omega-3 fatty acids that you should get depends on your age, sex, general health, and health goals.
Omega-3 fatty acids are essential fats that are very important for many bodily processes, such as keeping the brain and heart healthy and controlling inflammation.
EPA, DHA, and alpha-linolenic acid (ALA) are the three main types of omega-3 fatty acids and their amounts in food.
The National Institutes of Health (NIH) says that people should get about 1.1 to 1.6 grams of ALA per day for men and 0.8 to 1.1 grams per day for women.
ALA is mostly found in plant-based foods like flaxseeds, chia seeds, walnuts, and hemp seeds. But these numbers can be different for people of different ages and stages of life.
The American Heart Association (AHA) says that to get enough EPA and DHA, which are mostly found in fatty fish like salmon, mackerel, sardines, and trout, you should eat at least two meals of fatty fish every week.
Usually, one dish is about ¾ cup of flaked fish or 3.5 ounces of cooked fish. The reason for this suggestion is that eating EPA and DHA can be good for your heart.
Taking omega-3 supplements may be suggested for people who don't eat enough fatty food or who have health problems like high triglyceride levels or heart disease.
The amounts of EPA and DHA in these supplements change, and the right dose should be chosen based on personal health needs and advice from medical professionals.
It's important to remember that omega-3 fatty acids have many health benefits, such as supporting heart health, reducing inflammation, and improving brain function.
However, some people may experience bleeding disorders or excessive bleeding if they take too many omega-3 supplements.
So, it's very important to stick to the amounts that are suggested and get personalized advice from your doctor, especially if you're thinking about taking omega-3 supplements.