![]() For context, most fish oil supplements offer 250 to 1,800 milligrams of EPA and DHA per daily serving, meaning you'd have to take 10 to 40 servings a day to reach potentially dangerous levels (i.e., a silly high amount). These are healthy fats that deserve a prominent place in every dietary pattern."Īs far as supplements go, there is technically an upper ceiling for how much EPA and DHA we should get-but it's much, much higher than you'd think (and not a concern at all at clinically efficacious doses).Ĭlinical research has revealed that it's safe to take up to 10 grams (10,000 milligrams) of EPA and DHA a day-that's over 20 times the recommended minimum intake (i.e., two servings of fish per week equals approximately 500 milligrams of EPA plus DHA daily). Per the science, there is no reason to tiptoe around omega-3 fats, just like you wouldn't tiptoe around avocados or olive oil. Mbg's own director of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN, puts it this way: "Just like there aren't 'upper limits' for carbs or protein, omega-3s are a healthy fat for which assigning a ceiling for the general population doesn't make good sense. It's important to first point out there's no upper limit for the amount of omega-3s you consume, so keep packing your meals with these healthy fatty acids! Thus, the most effective way to up your EPA and DHA levels is to consume foods and supplements that contain these dynamic omega-3 fatty acids. While a small amount of consumed ALA (i.e., the plant-derived omega-3) can be converted to EPA and DHA in the body ( i.e., only 1 to 12% 6 ), research has proved that process to be highly variable and inefficient. * Meanwhile, the FDA considers products containing 800 milligrams or more of EPA and DHA per serving to help reduce the risk for hypertension and coronary heart disease 5. In addition to recommending two servings of oily, higher fat fish per week, our country's preeminent heart-health organization, the American Heart Association 3, indicates that 1,000 milligrams (i.e., 1 gram) or more of EPA plus DHA a day delivers significant cardioprotective benefits 4. The bulk of research on the health benefits of omega-3s demonstrates EPA and DHA are the most helpful in achieving cardioprotective benefits-not to mention the work they do for eye health 2, the brain, and more.* 1 are reaching 500 milligrams of EPA and DHA per day. ![]() The Dietary Guidelines for Americans recommends consuming two servings (approximately 8 ounces) of fish per week to support heart health, which equates to about 250 to 500 milligrams of EPA and DHA per day.* Most American diets are seriously missing out on these important marine omega-3s-so much so that only 10% of adults in the U.S.
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |