Omega-3
Type
supplement
Dosage Summary
The recommended dosage varies, but generally 1,000 mg combined EPA and DHA (the active forms of omega-3) is considered beneficial for general health.
Innate Stores
Forms
capsule, liquid
Omega-3 fatty acids are essential fats that play important roles in heart health, brain function, and reducing inflammation. The three main types are ALA, EPA, and DHA.
Key Benefits
- Supports heart health
- Reduces inflammation
- Improves brain function
- May lower triglycerides
- Supports eye health
The recommended dosage varies, but generally 1,000-3,000 mg combined EPA and DHA in the sn-2 position is beneficial for general health. For longevity, higher doses of 8,000 mg have been used under medical supervision while ensuring adequate magnesium intake for atrial fibrillation mitigation. As with everything, opt for food sources before reaching for the supplements.
| Health Goal | Recommended Daily Dose |
|---|---|
| General health | 1,000 mg EPA+DHA |
| Triglyceride reduction | 2,000-4,000 mg EPA+DHA |
| Longevity | 8,000 mg EPA+DHA |
Best Food Sources
- Mackerel (2,600 mg per 100 g)
- Sardines (1,500 mg per 100 g)
- Salmon (2,200 mg per 100 g)
- Cod liver (2,700 mg per tablespoon)
Important Considerations
- When taking omega-3 doses over 3,000 mg, supplement with magnesium to prevent atrial fibrillation
- If supplementing, ensure pharmaceutical grade products as most over-the-counter omega-3 supplements are rancid or not in the sn-2 position
- If OTC is the only option, contact manufacturer for TOTOX (total oxidation) test results and ensure the source is fish
- Store supplements in refrigerator and away from light to prevent oxidation
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.