How Much Fish Oil Should I Take?

Matt Jaggi Health Education 5 Comments

fish oil tablets on black background

How much fish oil should I take?

This is a question I recently asked myself since living in Utah means I don’t eat enough fish—there’s no ocean nearby and seafood here can taste, well, kinda fishy.

Plus, I don’t like to cook.

So, if you’re like me and will probably never whip up a lovely salmon dinner and you only eat seafood occasionally (like when my friends recently browbeat me into trying a new seafood joint where the fishy smell was overwhelming, bibs were mandatory, and the legs and eyeballs were still attached to the shrimp I ordered—an experience that made me feel decidedly uncomfortable), then you’re definitely not getting enough fish oil in your diet either. So, how much fish oil is enough?

Omega 3s: The Catch of the Day

Fish Oil in CanThere’s a common misconception floating around that fat is bad for your diet, but the truth is, there is one type of fat—omega-3 fatty acids—that you don’t want to skimp on.

Omega-3 fatty acids are found naturally in oily fish like salmon, anchovy, halibut, sardines and tuna. They can also be found in plant and nut oils, flaxseed, fortified foods, etc.

Omega-6 fatty acids are also extremely important and are commonly found in dairy products, beans, potatoes, beef and many more foods.

A balance of omega-3s and omega-6s would be the best on the dinner plate, but the reality is, most people (like me) get way more omega-6s in their diets and don’t consume enough omega-3 food sources to receive their health benefits.

Why Your Body Needs Omega-3s

grilled salmon with asparagus  on white plateTime to dive deep into the cellular structure to find out exactly why the body needs omega-3 fatty acids.

First off, our cells have what’s called a phospholipid bilayer—think of it as a protective bubble surrounding the cell with a guarded entrance, keeping unwanted substances out. Omega-3 and omega-6 fatty acids are key components of the phospholipid bilayer, making up some of the basic building blocks of our cells.

After doing my research, I discovered that omega-3 fatty acids offer several health benefits on a cellular level—some that I personally found quite surprising:

  • May Help Aid the Heart: Supportive but not conclusive research shows that the consumption of EPA and DHA (found in omega-3s) may reduce the risk of coronary heart disease. * This disease is actually the leading cause of death for both men and women in America. If there were an emoji of a fish making a heart shape with its fins, I’d insert it here.
  • Encourages Healthy Skin: Getting enough omega-3 fatty acids in your diet can help maintain your skin’s barrier function to keep it looking healthy. Foods packed with omega-3s may also help protect the skin against the damaging effects of the sun. * Who doesn’t want beautiful looking skin? Try adding more avocados, tuna, and walnuts to your diet.
  • Assists in Brain Development: These fatty acids also influence brain development and structural integrity—pregnant women should make sure they are getting enough omega-3s in their diet to help support their child’s brain and eye development. *
  • May Lessen the Soreness after Exercise: A study published in the Clinical Journal of Sports Medicine examined the effects omega-3s have on delayed onset muscle soreness after exercising, and the researchers discovered that a diet rich in omega-3s could be effective in lessening the soreness experienced after exercise.

The Benefits of a Fish Oil Supplement

Although plant and nut oils are excellent sources of these fatty acids, you’ll get a larger serving of omega-3s from eating cold-water fish—they provide about 1 gram of omega 3 fatty acids in about 3.5 ounces of fish.

dietary supplementThe American Heart Association, the U.S. Department of Agriculture and the Department of Health and Human Services recommend eating fish twice a week to receive the dietary goodness of Omega-3s. Shoot for around 3.5-ounce servings each time, which means it’s time to find a favorite fish dish.

Many nutrition experts also recommend adding an omega-3 fish oil supplement to the diet in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two fatty acids sound like a mouthful, but they are crucial for supporting healthy cellular functions throughout the entire body.

doctor hand showing one capsuleIt’s easy to stroll into any grocery store and grab a bottle of fish oil supplements from the shelf. But how do you know if you’re even getting a quality product?

Most folks simply glance briefly at the label to check the dosage of a supplement, looking for either 1000 or 1200 mg, when they should also be focusing on the quality of the omega-3 fatty acids.

Why Choose BiOmega™

The good news is you don’t have to fish around (I couldn’t help it!) for a quality fish oil supplement. USANA does their homework and the omega-3 fatty acids in BiOmega™ may offer several of the health benefits listed above.*

One reason BiOmega is so dependable is because USANA goes above and beyond in their research and development (there’s a reason over 700 athletes trust their health to USANA).

Biomega_US_MG_9664_SC2_ko-MBiOmega is produced from sustainably raised, cold-water, deep-sea fish oil. This means that the supplement is purified to be virtually free of contaminants—you don’t have to worry about mercury poisoning.

The supplement also includes a careful balance of DHA and EPA at a more potent dose than many competitors.

Basically, you can feel confident that you’re getting a quality product.

Personally, I like the fact that BiOmega is also fortified with vitamin D and has an added lemon flavoring, so there is no fishy breath for me to fret over.

So, how much fish oil should I take for optimal health benefits? For me the answer is pretty clear: I need to eat more fatty fish (which means I may have to actually don an apron and start cooking) and supplement with two tablets of BiOmega, daily with food.

Perhaps the answer is similar for you as well.

*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.

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Comments 5

  1. I’ve been giving both my son’s usana’s biomega for 4 years and I have seen many improvements in each one.
    My older son is severely disabled and has seizures, and with the biomega(3) he has had fewer seizures and is attention, focus and the ability to follow simple directions has improved dramatically!
    My younger son who is 17 and 260 pds has ADD, before usana’s He he was on ADD medication. He would tell me he felt out of sorts taking them, then someone shared information about Usana to me, I immediately Began to give him 3 to 6 biomega’s a daily. He says he feels more focus and the agitation is less!l the rest is history.

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