How Much Omega 3 Do We Really Need Per Day? (The Real Dose)
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In this video you’ll find out how much omega 3 you need to take per day for best results.
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Disclaimer: Before taking any supplements please consult with your physician, this video just includes general recommendations.
Key points:
The nutrition label on your omega 3 fish oil supplement can be misleading if you’re not sure what you’re looking for.
The two main compounds we’re looking for are EPA and DHA. They stand for for eicosapentaenoic acid and docosahexaenoic acid.
And the standard capsule of an Omega 3 supplement has only about 300 mg of these 2 combined.
The effective dose for total EPA/DHA intake is 1.8-3.0 grams per day. That’s between 6 to 10 of standard capsules, and the nutrition label will often say that you only need 1 or 2 per day.
Higher concentration supplements are also available, and they usually come at a higher price point.
The dosage would be split at least morning and evening (taken with meals).
Why take omega 3?
“If there is a single nutrient that is almost impossible to achieve adequate amounts of with the modern diet (outside of the handful of people who eat a lot of fatty fish), it’s the w-3 fish oils. In a very real sense, fish oils ‘do everything’ and impact on not only overall health but help to control inflammation, promote fat oxidation, inhibit fat storage and a host of others. It’s a list of benefits that seems almost too good to be true but the research is there.
Due to their general unavailability in the food supply, supplementation is almost necessary and both pills (containing varying amounts of the active EPA/DHA) and liquids are available.
Both are acceptable and some people simply prefer the liquids (which can be used on salads or in blender drinks) to pills (which often cause burps).”
Full text at – https://www.bodyrecomposition.com/muscle-gain/supplements-part-1.html
Omega 3 as a fat burning supplement:
“Of all the types of dietary fat, it is the omega-3 class that has the greatest effect on enhancing lipolysis.
The primary way in which omega-3s exert these effects is by acting as metabolic fuel partitioners, upregulating lipid oxidation. and downregulating lipid sythesis (5).
This is accomplished on several different fronts: First, omega-3s increase the fluidity of cell membranes (1).
Cell membranes serve a critical function by regulating the passage of nutrients, hormones, and chemical signals into and out of cells.
When cell membranes are fluid, they b allow substancesto readily penetrate into the cytoplasm.
This has wide-ranging effects, from increasing muscle protein synthesis to enhancing glycogen storage to improving insulin sensitivity to boosting leptin production, factors that can have a tangible effect on lipolysis.”
Excerpt from “Omega-3 Fatty Acids: A Novel Fat Burner” by Brad Schoenfeld at https://www.lookgreatnaked.com/articles/omega3_fatty_acids_a_novel_fat_burner.pdf
Further resources:
Fish Oil at Examine: https://examine.com/supplements/fish-oil/
Fish Oil Intake for Inflammation by Lyle McDonald – https://www.bodyrecomposition.com/nutrition/qa-2.html/
Fish Oil explained by Alan Aragon – https://alanaragon.com/fish-oil.html
Flax vs Fish Oil by Brad Schoenfeld – https://www.lookgreatnaked.com/blog/flax-oil-vs-fish-oil-is-there-a-difference-between-the-two/
Talk soon, Mario
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