How Much Fish Oil?

Fish oil for supplements comes from cold-water fish, such as salmon, tuna, trout, mackerel and halibut. It contains compounds called omega-3 fatty acids, which are associated with several health benefits. The typical Americans diet is deficient in omega-3 fatty acids, but rich in the less healthy omega-6 essential fatty acids. Taking fish oil pills helps to boost your intake of omega-3.


Omega-3 fatty acids are also commonly referred to as essential fatty acids because they're necessary for good health but your body cannot produce them. The two omega-3 fatty acids in fish oil capsules are docosahexaenoic acid and eicosapentaenoic acid, or DHA and EPA. These compounds have potent anti-inflammatory benefits.

The essential fatty acids in fish oil are necessary for brain development and healthy cognitive function. They also help to keep your skin healthy, improve blood circulation and reduce inflammation and triglyceride levels. Omega-3 fatty acids may help reduce the risk of conditions such as arthritis, heart disease, stroke and certain types of cancer, such as breast and prostate. The University of Maryland Medical Center points out that more studies are needed to confirm the benefits of omega-3 in preventing some illnesses, such as breast cancer and skin disorders.
Dosing

When you're taking fish oil capsules, it's the EPA and DHA content that matters. For general health and disease prevention, if you don't consume fatty fish at least twice a week, you can take 500 mg of EPA and DHA combined, notes Leslie Beck, author of "The Complete A-Z Nutrition Encyclopedia." For treating coronary heart disease, the American Heart Association recommends taking 1 g of EPA and DHA combined. To lower triglycerides and prevent heart disease, the association recommends taking 2 to 4 g of EPA and DHA combined.

Most fish oil capsules come in 300, 500 or 600 mg of EPA and DHA combined, notes Beck. However, you can also find them in doses of up to 1,200 mg. The number of pills you need to take depends on the amount of omega-3 fats in each pill. For example, if you're taking a 500 mg capsule, you'll need one pill daily for general health and two pills daily to treat coronary heart disease. To treat high triglyceride levels, you'll need between four and eight capsules daily in divided doses.
Precautions

Do not take more than 3 g of omega-3 fatty acids from fish oil capsules without your doctor's advice. Taking too much fish oil increases the risk of bleeding. In some cases, high levels of fish oil can cause belching, bloating, diarrhea and gas. Consult your doctor before taking fish oil pills if you are also taking a blood-thinning medication such as warfarin or if you have a bleeding disorder or other medical condition.