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How Much Omega-3 Should You Take Per Day?


If you are interested in keeping on top of your wellness goals beyond just diet and exercise, you’ve probably heard of the importance and health benefits of omega-3 fatty acids. 

These are vital nutrients that help your body perform its best. There’s a lot to know about omega-3s, such as what they are, their benefits, and where to get them –– but how much omega-3 should you take?

This is an important question to know, and knowing the optimalomega-3 serving size can help you achieve your short-term and long-term wellness goals. 

At iwi life, we are all about making sure your goals are being met. Beyond that, we want to help our global community’s goals be met as well, which means creating accessible omega-3 supplements for everyone, no matter who they are. 

Ready to get to better living? It starts here at iwi life, where we not only have supplements designed with you in mind, but also the information you need so you can achieve any of your wellness goals. 

What Are Omega-3s?

Omega-3s are essential fatty acids that play a critical role in the proper functioning of the human body. They’re classified as polyunsaturated fatty acids and are noted for their ability to aid your body’s functions and help you perform your best. 

There are generally three types of omega-3sthat make up the majority of our diet: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Although they all contribute to different functions in our bodies, they are all beneficial when it comes to our health. 

The two most important omega-3s are DHA and EPA since they are vital to some of our bodies' main functions. 

Our bodies can’t produce omega-3s on their own, so the best way to get them is through specific foodsALA can be found in plants such as flaxseeds and chia seeds. DHA and EPA are commonly found in fatty fish, so they aren’t always easily accessible to those with dietary restrictions or who don’t like the taste of seafood.

That’s why taking supplements featuring a daily serving of omega-3s can be a fast and effective way to get the nutrients you need. Whether you get enough omega-3s from food or supplements, it’s important to know how much you should have. 

What Are the Benefits of Omega-3s?

a couple walking by some cactus plants

Omega-3 fats offer a variety of different benefits. It’s important to determine what your health goals are, how omega-3s can help, and what different studies and clinical trial shave to say. 

Cardiovascular Health

Getting the right amount of EPA is crucial for heart health. EPA is one of the essential omega-3 fatty acids that work tirelessly to support various aspects of cardiovascular health.

One of the key roles of EPA is to aid in maintaining healthy blood pressure levels. By supporting your body’s ability to properly regulate the pressure at which your blood flows, EPA can contribute to the overall health of your heart and cardiovascular system.

Another important aspect of cardiovascular health that EPA supports is proper blood flow. Ensuring that blood flows smoothly and efficiently throughout the body is critical for supplying all the body's organs and tissues with the oxygen and nutrients they require.

EPA also helps to maintain healthy levels of triglycerides, a type of fat found in your blood. High levels of triglycerides can increase the risk of certain health consequences, making the role of EPA in managing these levels particularly important for heart health.

Cholesterol management is yet another area where EPA plays a vital role. Although cholesterol is necessary for the body, having too much of it can lead to the build-up of fatty deposits in the blood vessels, increasing the risk of cardiovascular disease. EPA can help your body maintain cholesterol levels that are already within the normal range, thus promoting a healthy balance.

Brain Health

Research shows that omega-3s, specifically DHA, can support your brain health. This is because DHA works to support proper cell membrane fluidity and function, essentially acting as the gatekeeper of our cells. This allows for the efficient absorption of nutrients and expulsion of waste, contributing to healthy, effective cells.

In relation to brain health specifically, this means neurons that can communicate more effectively, a critical factor in cognitive function. DHA also helps maintain healthy levels of neurotransmitters, the body's chemical messengers that facilitate communication between nerve cells. Balanced levels of neurotransmitters are key for various functions, including mood regulation and memory.

Additionally, research shows that healthy omega-3 levels can work to support overall emotional wellness. This is believed to be due to omega-3's role in maintaining healthy levels of neurotransmitters, which can positively influence mood and emotional stability. Therefore, a diet rich in omega-3 fatty acids, like those found in iwi life's plant-based supplements, can support your brain health and emotional well-being.

Eye Health

One of the main functions of DHA centers around its significant role in maintaining and supporting your vision. Scientific research has shown that there’s a high concentration of DHA within the human eye. These studies serve as a testament to the vital importance of maintaining an adequate amount of this key nutrient in your body.

The primary function of DHA is to support the health of the fatty tissue located in your retinas. The retinas, which are a crucial part of your eyes, heavily rely on DHA for their proper functioning. The retinas are composed of light-sensitive cells that are responsible for converting light into signals that the brain can understand, thereby playing a pivotal role in your ability to see.

The benefits of DHA are not limited to adults alone. If you’re pregnant or breastfeeding, then the advantages of DHA extend to your baby as well. These studies have also found that the intake of dietary supplements rich in DHA throughout the course of your pregnancy can prove to be highly beneficial for the development of your baby's vision.

Joint Health 

Omega-3 fatty acids can also play a crucial role in maintaining joint health and supporting joint comfort. For example, EPA may help support and maintain a healthy and balanced inflammatory response in the body and soothe feelings of joint tension and discomfort. 

Another remarkable way omega-3s can contribute to joint health is by supporting proper blood flow throughout your body during physical activities. When you exercise, your body needs an increased blood supply to deliver oxygen and nutrients to your muscles. Omega-3s help to maintain healthy circulation, ensuring your joints and muscles get what they need when you're keeping active. This can result in smoother movement, less discomfort, and improved joint flexibility.

Other Ways Omega-3s Help

Omega-3 fatty acids aren’t just beneficial for adults — they also play a significant role in fetal growth and development. This is why medical advice commonly recommends that pregnant women take prenatal vitamins with omega-3

When you're expecting, your body needs more nutrients to support both your well-being and the healthy development of your baby. Omega-3s, particularly DHA and EPA, are often closely associated with aiding this growth and development throughout your pregnancy journey.

As we touched on earlier, one of the most critical areas where omega-3s can help is in your baby's brain development. DHA, in particular, is vital for the formation of the neural tube and brain development during the early stages of pregnancy. It continues to contribute to cognitive growth and development throughout your pregnancy and even after birth.

However, the benefits of omega-3s don't stop at brain development. They also play a significant role in the development of your baby's eyes and visual system. DHA is a primary structural component of the retina of the eye, so ensuring an adequate intake can support your baby's eye health.

Omega-3s also support the development of your baby's lungs and nervous system, laying the foundation for a healthy start in life. They can also help support your baby’s birth weight, contributing to an overall healthy pregnancy.

Omega-3 supplements are an easy, safe, and effective way to get the necessary additional nutrients your body needs to make you feel and perform your best.

What Should You Look For in Omega-3 Supplements? 

iwi omega 3 supplement

When you begin the search for omega-3 supplements to aid your health goals, there are a couple of things you should keep in mind. There are many supplements available to you, but finding one that suits you and your needs, while being safe, sustainable, and accessible, is important. 

Here is what you should consider when looking for your supplement: 


It’s important to find products that care about your health and the health of our planet. 

Oily fish like mackerel and sardines are some food sources for high doses of omega-3s, but plant sources make for a more sustainable alternative to conventional fish oil supplements.

Here at iwi life, we opt for algae oil instead of fish oil in our supplements. We want to make our supplements accessible to everyone, no matter their preference or dietary restrictions, and we also want to make sure we are making as little impact as possible on the environment.

That means choosing algae oil over fish or krill oil so that we aren’t contributing to overfishing to obtain our source of omega-3. We also use sustainable farming practices to make sure we aren’t disrupting any ecosystems or our environment. 

Helping you should also mean helping the earth, and vice versa. Ready to join the iwi life community and take part in something bigger? Check out our story today.


Arguably one of the most important things when it comes to shopping for supplements with omega-3s is to know if they actually work or not. One of the ways to determine this is based on how well your body can absorb the omega-3s and nutrients from a supplement. 

At iwi life, we use our unique form of Almega®PL to help your body absorb the omega-3s 1.7X better than fish or krill oil. Want to stand out from the rest and help your body perform to the best of its ability? Shop our omega-3 supplement.

Nutritional Transparency 

When you’re looking for omega-3 supplements to take each day, it’s important to know exactly what ingredients are included and the quantity of each ingredient. 

At iwi life, we pride ourselves on being completely transparent when it comes to telling you what’s in our products. That means being upfront with the different types of ingredients we use and how they can help you feel your best. 

How Much Omega-3s Should You Take Per Day? 

Although the Food and Drug Administration(FDA) has not established an official daily recommended amount of omega-3, most healthcare professionals and dietitians agree that healthy adults should get 200 to 500 mg of EPA and DHA per day.

However, these estimates are based on the absorption rate of DHA and EPA in the form of fish oil, since cod liver oil is the most widely-known source of true DHA and EPA

Recent research shows that the unique fat structure of omega-3 from algae oil is much more absorbable into the bloodstream than either fish or krill oil, which means that you don't need higher doses to get the results you're looking for. 

Although you might get some of your intake of omega-3s that you need through your diet, to make sure you are getting the necessary nutrients from omega-3s, it’s a good idea to take an omega-3 supplement to ensure that you’re getting the recommended amount each day. 

At iwi life, we want to make sure you get the helping hand you need by providing you with supplements featuring higher amounts of omega-3s. Although supplements aren’t meant to replace the foods you eat and should be an addition to a well-balanced diet, they can help you bridge any gaps. 

Choosing iwi lifeOmega-3 Supplements

Whether you’re serious about your wellness goals or looking for ways to boost your health, choosing omega-3 supplements can be an effective and easy means of doing so. Are you ready to take back better living and make the most of your wellness goals? 

If you’re looking to leave behind the fishy taste, we have the perfect alternative: algae omega-3 supplements. If you’re looking for a sustainable, better-tasting, and powerful supplement to give you the ideal servings of omega-3s you need, you’ve come to the right place. 

It’s time to take back better living. Ready to get started? Shop our vegan omega-3 supplements today.


7 Things To Know About Omega-3 Fatty Acids | NCCIH

Omega-3 DHA and EPA for Cognition, Behavior, and Mood: Clinical Findings and Structural-Functional Synergies with Cell Membrane Phospholipids

Effects of Omega-3 Fatty Acids on Eye Health: Summary | NCCIH

US Food and Drug Administration

Acute appearance of fatty acids in human plasma--a comparative study between polar-lipid rich oil from the microalgae Nannochloropsis oculata and krill oil in healthy young males | NCBI

Omega-3 Fatty Acids and Inflammatory Processes | PMC

Omega-3 Supplements and Cardiovascular Diseases | PMC

Maternal Docosahexaenoic Acid Status during Pregnancy and Its Impact on Infant Neurodevelopment | PMC.

Effects of Omega-3 Fatty Acids on Eye Health: Summary | NCBI.

Fetal and Neonatal Levels of Omega-3: Effects on Neurodevelopment, Nutrition, and Growth | PMC

Acute appearance of fatty acids in human plasma – a comparative study between polar-lipid rich oil from the microalgae Nannochloropsis oculata and krill oil in healthy young males | Biomed Central


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