Know About The Right Omega 3 Dosage - Avoid Megadosing Omega 3

Yes, Omega 3 fatty acids are essential for our health and have innumerable health benefits too. But, this does not mean that you increase your consumption beyond permissible limits. Megadosing on supplementation will not accelerate the health benefits and can be harmful for you.

Before explaining what the right dosage is, let me give you a brief insight into these remarkable fatty acids. These acids are a group of polyunsaturated fats that are essential for the proper functioning of every cell in our body. These fats cannot be synthesized within our body and we need to obtain them through our diet.

The diet of the Western population lacks in these acids and this is the main reason behind most of the degenerative disorders such as heart problems, cancer, diabetes, depression, arthritis etc.

So what can you do to keep away from such diseases? The answer is simple; consume more omega 3 rich food such as fatty fishes, leafy vegetables, tofu, soybeans and walnuts. Certain vegetable oils such as flaxseed oil, canola oil and sunflower oil are also considered rich in essential fats.

The richest source of fatty acids is Fish Oil. This is because they contain both EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) fats in the natural form and in good quantities.

Being extracted from the issues of cold-water fishes, fish oils are bound to contain toxins such as mercury, metals etc found in ocean waters.

Superior quality oils go through a specialized refining process called Molecular Distillation. This removes all the impurities and toxins from the oil making it safe and pure for regular consumption.

Molecularly distilled, pharmaceutical grade fish oils are the safest, purest and richest form of these fats

Regular consumption can provide respite from a large number of diseases. However, as we have mentioned earlier, the dosage should be within the recommended limits and Mega-dosing should be avoided.

By Mega-dosing we mean, consuming ten times more essential oils than the Recommended Dietary Allowance or RDA. By consuming to much of any one nutrient, it can be hazardous for health.

According to the National Institute of Health, 650mg - 900mg of fish oil supplements should be consumed daily to ensure good health. In general, a minimum of 2% of the total daily calorie intake should contain omega 3 fatty acids.

For vegetarians, 2.22 gram of Flaxseed oil or Canola oil should be taken regularly to fulfill the needs of the body. In addition, green leafy vegetables and other sources should also be included in the diet.

Research shows that 2 tablespoons of Flaxseed oil contains approx. 3 grams of ALA fatty acids while 4 ounces of fatty fishes (such as salmon, Hoki) contain 1.5 gram of EPA and DHA fats, the two most essential fats.

Fish oils extracted from the Hoki fish have 40% higher DHA content than other oils. Hoki is a cold-water species found in the oceans of New Zealand and has naturally high DHA and EPA content.