How Much Omega-3 Should You Take Per Day?

a clock made from ice and fish

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 right dosage can help you achieve your short-term and long-term wellness goals. 

At iwi, 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, 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 are critical for the human body. They can aid your body’s functions and help you perform your best. 

There are generally three types of omega-3s in 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.

Arguably, 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 foods. 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 with omega-3s can be a fast and effective way to get the nutrients you need. Whether you get 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 have to say. Research does vary, but here are some consistent findings on how omega-3s can help your health

Cardiovascular Health 

Getting the right amount of EPA is crucial for heart health. EPA works to support healthy levels of triglycerides, healthy blood pressure, and a proper inflammatory response. 

Brain Health

Research shows that omega-3s, specifically DHA, can aid your brain health. Evidence suggests that those with a low intake of DHA may have an increased risk of numerous mental health issues. 

This is because DHA helps the fluidity and function of your cell membranes and aids your neurotransmitters. The research shows that those taking omega-3 supplements have shown promise for improving numerous mental health conditions. 

Eye Health

One of the main functions of DHA is to support your vision. Research suggests that there are very high levels of DHA in your eyes, so having an adequate amount means helping the fatty tissue in your retinas. 

If you’re pregnant, the study shows that taking dietary supplements of DHA throughout your pregnancy is helpful for your baby’s vision as well. 

Joint Health 

One of the other ways omega-3s can support you is by alleviating joint pain. EPA can help support a proper inflammatory response, which may help reduce any swelling or pain you experience in your joints. 

Other joint symptoms include helping morning stiffness, tenderness, swelling, or discomfort. One of the ways omega-3s can help you achieve this is by supporting proper blood flow throughout your body during exercise, which helps reduce joint pain and swelling. 

Other Ways Omega-3s Help

Omega-3s are also commonly recommended for pregnant women since they are often closely associated with helping your baby grow and develop while you’re pregnant. If you’re pregnant, your doctor will most likely recommend prenatal vitamins that have omega-3s.

This is because omega-3s can help your baby’s brain, eyes, lungs, and nervous system develop and support their growth. Some benefits include aiding your baby’s birth weight and supporting 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: 

Sustainability

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, 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 community and take part in something bigger? Check out our story today.

Absorbability 

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, we use our unique form of Almega®PL to help your body absorb the omega-3s 50% 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, 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 has not established an official daily recommended amount, most experts agree that adults should get 200 to 500 milligrams of combined DHA and EPA per day.

However, these estimates are based on the absorption rate of DHA and EPA in the form of fish oil, since fish 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 high milligrams 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, we want to make sure you get the helping hand you need by providing you with supplements packed full 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 Omega-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 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.

 

Sources:

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

The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders | NCCIH

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 | NCB

 

 

  Reviewed by Dr. Eneko Ganuza

  VP of Research and Development at iwi


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