Fish oil is a rich source of omega-3 fatty acids, specifically of EPA and DHA. These omega-3 fatty acids are found in fish, but very few other foods, making it a prime candidate for supplementation. This NutriWiki article will cover the basics of how much you should take and whether or not it is beneficial for you.
You should take 3-5 grams of fish oil per day.
The evidence is sort of a mixed bag, but if you are not eating fish regularly, it might be worth supplementing with 5 grams of a high-quality fish oil
Roughly 1.8g of DHA & 1.2g of EPA is an adequate amount of fish oil per day.
DHA and EPA are both Omega 3 fatty acids and are considered long-chain fatty acids. In addition to these two, there is a third one that is relatively well known, it is a mostly plant-based omega-3 called alpha-linolenic acid (ALA). ALA is commonly found in walnuts & flaxseed oil. In order for ALA to be beneficial to the body, it must be converted into DHA & EPA. The body conversion rate is not very effective, ~5%, so supplementing directly with DHA & EPAs is more beneficial.
There is some evidence that supplementing with fish oil might lower your risk of heart disease and heart attacks, but you have to take higher doses and high-quality fish oil .
- Sports Nutrition & Performance Enhancing Supplements (Antonio, 2013)
- Body Recomposition
- Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)?
- Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants