Fish oil is a top source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The body reaps numerous benefits from fish oil supplementation. Some of those benefits, as listed by the National Institute of Health, include lower blood pressure, triglycerides, risk of hardening of the arteries, cardiovascular disease and irregular heartbeat (see Reference 1). Fish oil can be added to the diet by eating fatty fish or taking fish oil supplements. But how much should you get?
Daily Intake
While we are aware fish oil is good for us, exactly how much we should consume is not always clear. The International Journal for Vitamin and Nutrition Research published a study that recommends an intake of 3 to 4 g of fish oil daily. If you are getting your fish oil from eating fresh fish instead of supplementing, that would mean consuming fatty fish 2 to 3 times within a week.
However, the American Heart Association believes that taking fish oil in that amount should be done only under the care of a physician, as it could cause bleeding in some people as well as interfere with certain medications. If you have no history of heart trouble and are in generally good health, the AHA recommends getting your fish oil from eating fatty fish, twice a week. If you have heart disease, the recommendation is 1 g of fish oil per day, preferably from a food source, but it can come through capsules. If you need to lower your triglyceride level, at that point the AHA recommends 2 to 3 g per day from capsule supplementation.
The best fish sources for an adequate intake of fish oil are fatty fishes such as sea bass, albacore tuna, anchovies, fresh lake trout, salmon, carp, whitefish and mackerel.
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