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Fish oil: what is the right dosage to reap the maximum benefits?

Fish oil: what is the right dosage to reap the maximum benefits?

The fish oil supplementswhich as we know are rich in Omega 3have been linked to countless benefits for our health, including the support of some vital organs such as the brain and heart. Also an additional benefit is to keep a healthy inflammatory response of the body. These types of supplements are considered safe and have a low potential for negative side effects.

However if we are interested in taking fish oil supplements we need to know what is the right dosage to get the most benefits. So it is necessary to ask the experts for the right dose for each of us. As we already know, there are three main types of Omega3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). While the body can technically produce small amounts of EPA and DHA from ALA, the conversion rate is quite low and highly variable.

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Fish oil: which dosage is right?

This is the reason why experts recommend taking supplements to meet the daily requirement which we need. When we consume them, omega-3s are found in the membranes of every cell in our body, they provide energy for the body and help build signaling molecules. Although there is a set daily allowance, there is no official recommended daily intake by national academies for EPA or DHA. However based on scientific research, the usual well-established evidence of these marine omega-3s has led many science and nutrition organizations to publish their own guidelines to ensure that people get their fill of beneficial fatty acids.

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Dietary guidelines suggest that people on average eat 2 servings of fish per week, which equates to approximately 250-500 milligrams of Omega3 combined with the baseline intake level. Additionally, the American Heart Association recommends increase your intake to 1,000 milligrams of EPA plus DHA per day to further promote cardiovascular health. Increasing this extra gram means taking in about one serving of fatty fish each day, which they just don’t have cost implicationsbut also on a number of considerations on heavy metals and contaminants.

Regulate triglycerides and cholesterol

If we are not fond of fish consumption, supplements can give us a great help. We only need to make sure that the supplement we are taking provides a significant dose of omega-3s, at least 500 milligrams of EPA and DHA: the most beneficial dose for cardio protective benefits will include 1,000 milligrams or more of fat. As we already know, triglycerides are the essential components of body fat. Having healthy levels of circulating triglycerides in the blood, for example measured in a lipid panel by your doctor, can directly and positively impact cardiovascular health outcomes.

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Apparently fish oil can be used to help regulate triglyceride levels in our body. Intake of fish and fish oil can also help modulate good HDL cholesterol levels. When it comes to healthy cholesterol levels, women should aim for total cholesterol between 125 and 200 mg / dL, with HDL cholesterol at 50 mg / dL or higher and LDL (bad) cholesterol below 100 mg / dL. Men should aim for the same total and LDL cholesterol levels, but healthy HDL levels can be 40 mg / dL or higher.

Image by Ranys Tuunainen from Pixabay