Fish Oil has many health benefits that include weight loss, arthritis, anti-cancer, brain function and anti-aging. These are the exact fish oil doses that you should be taking to get the associated health benefits.
Almost all of the commercially available fish oil comes from the tissues of fatty fish with the highest quality fish oil being found in fatty fish that live in icy cold waters. These fish are usually river fish like salmon.
Fish oil health benefits arise from its concentrated levels of polyunsaturated fatty acids also called omega-3 fats.
Our bodies are unable to make omega-3 fatty acids so we must get them from nutrition or supplementation.
Fish oil has so many benefits because it contains the two most important omega-3 fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Wild-caught salmon, herring, white fish, sardines and anchovies have the highest concentrations of these two important omega-3 fatty acids.
The minimum daily recommended dose:
Overall, most health organizations recommend a minimum dose of 250-500mg combined EPA and DHA daily for healthy adults. However studies show that higher levels are needed to reap the special benefits of weight loss, anti-aging, anti-cancer and anti-inflammatory effects.
Fish Oil Dose and Benefits for Weight loss
Fish oil has been shown to boost and increase insulin sensitivity, which is a major factor in fat utilisation and fat distribution. This means that increased insulin sensitivity will cause your body to burn fat for energy and prevent the formation and storage of fat.
Increased insulin sensitivity will prevent the storage of excess glucose as fat in the abdomen area which is great for people who struggle with belly fat.
A study involving 47 over weight men over 16 weeks, showed that increased omega-3 fats to have increased insulin sensitivity by a whopping 43%.
Fish oil has a second quality that is beneficial to weight loss. It can stimulate muscle growth which is a major factor in boosting your metabolic rate. It does this in three ways.
Firstly, fish oil increases sensitivity of muscle cells to insulin, this enables muscle cells to absorb more glucose to fuel growth.
Secondly fish oil stimulates protein synthesis and the mtor pathway which is known to kick start the muscle growth process.
Lastly fish oil decreases the stress hormone cortisol which is a hormone that degrades muscle and leads to abdominal fat gain.
All these processes lead to more free fat muscle mass which boosts your metabolism and helps you burn more energy, even while you rest.
Recommended Fish Oil Dose Used for Weight Loss Benefits
Most fish oil weight loss benefits are seen when 2000 to 3000mg of fish oil is consumed daily, higher doses have shown linear effects in increasing insulin sensitivity and many health organisations suggest a maximum of 5000mg daily.
High doses of fish oil can lead to toxicity and side effects so sticking to a maximum of 3000mg is the safest strategy to get the most weight loss benefits from fish oil.
Fish Oil Dose for Anti-Aging Brain and Cognitive Benefits
Fish oil contains the essential fatty acids that are vital for brain function. They can slow down cognitive decline and also help prevent brain atrophy (shrinking) in older adults.
Two different studies of the health effects of omega-3 fatty acid supplementation (fish oil) confirmed the potential for fish oil to be used as a preventative drug to delay cognitive decline and Alzheimer’s disease.
Other studies have shown that high doses of omega-3, can even reduce symptoms of depression and anxiety.
Recommended Fish Oil Dose for Anti-Aging Brain and Cognitive Benefits
The above studies used daily fish oil doses of 1500mg to 2000mg to achieve the brain and cognitive benefits.
Fish Oil Dose and Benefits for Arthritis and Aging Joint Pains
Fish oil has been clinically proven to be as effective as prescription pain medication in alleviating pain in arthritis sufferers.
The study also proves that fish oil capsules have the same anti-inflammatory effect as ibuprofen on arthritic pain and up to 60% of participants stopped taking their prescription pain medication after starting fish oil supplementation.
Recommended fish oil dose for Arthritis
The study showed that supplementing with fish oil at 1200-2400mg daily provided the same pain relief as ibuprofen.
Fish Oil Dose for Heart Health Benefits
Fish oil contains unsaturated fatty acids, which may lower your cholesterol and provides the further benefit of substituting for saturated fatty acids such as those in red meat which are known to cause heart disease.
Omega-3 fatty acids found in fish oil reduce inflammation throughout the body in the same manner discussed above. Inflammation in the body can damage your blood vessels leading to heart disease and even strokes.
Omega-3 fatty acids have also been shown to decrease triglycerides, lower blood pressure slightly, reduce blood clotting, decrease stroke and heart failure risk and reduce irregular heartbeats.
Recommended Fish Oil Dose for Heart Health
One study involving 11,000 participants who took an 850-mg dose of combined EPA and DHA every day for 3.5 years showed a 25% reduction in heart attacks and a 45% reduction in sudden death.
The American Heart Association recommend that patients with coronary heart disease take 1000 mg of omega-3’s daily.
The American Heart Association also recommend that patients with high triglycerides take 2000–4000 mg of combined EPA and DHA daily.
Fish Oil Dose for Anti-Cancer Benefits
Fish oil have some serious anti-cancer abilities, especially when it comes to preventing many of the common cancers, including colon, prostate and breast.
A recent study proved that omega-3 polyunsaturated fatty acids can inhibit cancer cell growth.
Fish oil can enhance the effects of other cancer drugs, by making cancer cells more sensitive to chemotherapy. This is extremely important as it will allow lower levels of chemotherapy to be used and patients will experience fewer side effects.
A 2016 study found that high fish consumption may be associated with a lowered risk of breast cancer.
Fish oil also has benefits in treating endometrial cancer. A study discovered that omega-3 supplementation was associated with lowered endometrial cancer risk.
Recommended Fish Oil Dose for Anti-Cancer Benefits
A minimum dose of 500mg daily over long periods of more than one year are required to harness the anti-cancer benefits of omega-3 supplementation.
Fish Oil Dose for Skin Anti-Aging Benefits
Fish oil provides the skin with essential fats and fat-soluble vitamins that help skin maintain a youthful appearance.
Fish oil also prevents wrinkles and slows down the aging process. Being a lipid, fish oil is able to integrate into the skin cell structure, exerting its anti-oxidant effect and decreasing the breakdown of collagen which is the main structural component in skin. This effect helps prevent the formation of wrinkles
Fish oil can reduce leukotriene B4, an inflammatory substance that plays a major role in eczema and other inflammatory skin disorders. Taking fish oil for 12 weeks can significantly reduce eczema symptoms.
Recommended Dose for Skin Anti-aging Benefits
The recommended dose of fish oil for anti-oxidant skin benefits is 2000mg daily.
Final Fish Oil Dosage Recommendation
The FDA has recommends that the use of omega-3s from supplements do not exceed 2,000 mg per day.
In comparison, the EFSA has claimed that up to 5,000 mg per day from omega-3 supplements is considered safe.
High doses of omega-3s can cause blood thinning and excessive bleeding in some people, so it is highly recommended that you do not exceed maximum doses.
Taking up to 2000 mg of omega-3 per day appears to be safe and still ensures that you receive almost all of its health benefits. Discuss doses higher than 2000mg daily with your physician before starting.