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Fish oil, a natural source of omega-3 essential fatty acids, is derived from cold-water fish that accumulate the acids by consuming algae or smaller fish. However, environmental toxins are also stored in the fatty tissue, making frequent consumption of certain predatory fish risky. Fish oil supplements undergo purification procedures to remove toxins and contaminants. The optimal amount of fish oil to take as a dietary supplement depends on the reason for taking it and the ratio of certain omega-3 acids to others. The main omega-3 acids found in fish oil are EPA and DHA, and a good-quality supplement provides an average of 1,000 mg per enteric-coated capsule. Fish oil dosage recommendations may vary depending on the specific condition being treated.
Fish oil is derived from fatty cold-water fish and is a natural source of long-chain omega-3 essential fatty acids. However, cold-water fish do not manufacture these acids as most people think, but instead accumulate them in their fatty tissue by consuming algae or smaller fish that do produce these acids. Unfortunately, environmental toxins are also stored in this way, making frequent eating on certain predatory fish a risky proposition, particularly those caught in waters known to be polluted. For this reason, most fish oil processed as a dietary supplement is subject to “extraction technology,” meaning it undergoes molecular distillation and other purification procedures to remove toxins and contaminants before being packaged. in capsules and softgels. The optimal amount of fish oil to take as a dietary supplement depends on why it is needed and the ratio of certain omega-3 acids to others.
The main omega-3 acids found in fish oil that are considered beneficial for health are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Typically, a good-quality supplement provides an average of 1,000 mg per enteric-coated capsule, with a ratio of 12 percent EPA and 28 percent DHA. However, there are supplements available that offer higher ratios of EPA or DHA. In addition, a semi-synthetic ethyl ester is available, a concentrate that provides a total EPA and DHA concentration of up to 85 percent instead of the usual 30 percent. It should also be noted that fish oil production in Morocco, Chile and Peru produces approximately 30 percent more omega-3 acids than other regions, while the waters off the south coast of New Zealand are considered virtually free of contaminants.
Most fish oil supplement manufacturers direct the consumer to take one to two capsules daily, typically providing a total of 1,000-2,000mg. However, there is little official guidance on how much of this substance to take each day, at least not in the US. For example, the US Food and Drug Administration has not yet given an amount. recommended daily intake of EPA and DHA. On the other hand, the American Heart Association encourages consumers to consume two four-ounce servings of fish per week, which would equate to approximately 3,000 mg of fish oil twice a week.
As stated above, fish oil dosage recommendations may vary slightly if the goal is to prevent or ameliorate a specific condition. For example, it’s generally recommended that people battling Raynaud’s or Crohn’s disease take 2,000 mg twice a day for a total of 4,000 mg, while someone with lupus would benefit more than 2,000 mg taken three times a day. day, or a total of 6,000 mg. Most other conditions, such as asthma, rheumatoid arthritis, and high blood pressure, seem to respond well to a regimen of 1,000 mg taken three times a day.
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