Suggestions for the proper fish oil dosage vary from 1000-3000mg per day. But, the thing that is really important is not the amount of oil that is present. It is the amount of omega3 fatty acids in each capsule. The omega3 content is not equivalent to the amount of oils. It is only a percentage of it. Reputable manufacturers include this information on their labels.
There are some highly concentrated varieties that provide as much as 800mg of omega3s per 1000mg capsule. But, a recent study showed that there are some extra anti-inflammatory benefits to the natural triglycerides, which have a lower concentration.
Researchers compared the anti-inflammatory activity of two different supplements. One contained 800mg of omega3 fatty acids in the concentrated ester form that most manufacturers use. The other one contained only 500mg of the ester and 500mg of the natural triglyceride. The omega3 content was lower, providing only 500mg total, but the anti-inflammatory activity was higher, twice that of the concentrated ester.
So, basically, your best fish oil dosage is 1000mg total, 500 of a concentrated ester and 500 of natural triglycerides. Total omega3 content would be 500mg and total content of DHA would be at least 260mg.
DHA is the most studied of all of the omega3 fatty acids. It is abundant in brain cells and nerve endings. It accounts for 60% of the free fatty acids in the retina of the eye, the light gathering apparatus that transmits signals to the brain, allowing us to see.
DHA and another important omega3 called EPA have a significant impact on unhealthy blood triglyceride levels. They improve the concentration of “good” HDL cholesterol, which in turn reduces the negative effects of LDL or bad cholesterol.
A good fish oil dosage may help reduce the risk of heart disease, heart attack, stroke and blood clots. It has anti-coagulant activity, similar to that of aspirin, and helps lower blood pressure.
The benefits to the digestive system and the joints have been recognized for hundreds of years. Nordic fisherman took a dose every day, to reduce the negative impact that the cold had on their joints.
Recent studies have shown that there is benefit for people that suffer from rheumatoid arthritis, inflammatory bowel diseases, eczema, psoriasis, acne and lupus.
A good fish oil dosage may help improve your mood, reduce depressive feelings and improve your ability to concentrate. Researchers are evaluating the benefits for people that suffer from Alzheimer’s and have suggested that it may be beneficial for reducing the risk of that degenerative brain disease.
So, there are benefits to the skin, the immune system, the joints, the digestive system, the heart, the brain and basically every cell of the body. But, these benefits may be accompanied by risks, if the supplement is not evaluated for purity.
Manufacturers are not required to test each batch for contaminants, but the better manufacturers do conduct that sort of testing. They are able to prove that their recommended fish oil dosage is free of mercury and other contaminants. Ask for the proof, before you buy.