Omega-3 Perfect Supplement For Pregnancy, Cardiovascular Functioning And Memory

Omega-3 Perfect Supplement For Pregnancy, Cardiovascular Functioning And Memory

What amount of Omega-3 do you need daily?

Omega-3s play a significant role in the membranes and cell tissues that help maintain the normal functioning of the heart, lungs, functions of the brain and immune system, and hormones.

How much Omega-3 the person requires is contingent on their age, gender and general health. For example, if someone doesn’t consume fish regularly and is overweight, supplements with Omega-3 could be beneficial.

Nuts, fish and seeds are abundant in omega-3s. Fat fish are rich in DHA and EPA. Plant sources are rich in ALA.

There are three kinds of omega-3 fatty acids:

  • docosahexaenoic acid (DHA)
  • eicosapentaenoic acid (EPA)
  • Alpha-linolenic Acid (ALA)

There are guidelines for Omega-3s recommended intake for different individuals to achieve optimal health, meet dietary requirements for specific health issues or more simply that the amount recommended for one needs to maintain the nutritional quality of their diet.

Adults, females and males

It is generally accepted that males and females must consume around 0.25 grams of EPA+DHA each day. This includes an ALA amount of 1.6 G for males and 1.1 G for females.

Women who are pregnant and nursing

During the lactation period and pregnancy women must adhere to an appropriate supplementation plan as follows:

  • 0.3 G from EPA plus DHA, of which at most 0.2 G should comprise DHA
  • 1.4 grams of ALA when pregnant
  • 1.3 grams of ALA when lactating

To feed babies until 1 year of age, infants must consume 0.5 grams of total Omega-3s from human milk, including ALA, DHA, and EPA.

Omega-3 for cardiovascular health

It is suggested that your heart’s health consume about 1 gram of EPA and DHA daily, with the most benefit coming from food sources like oily fish.

Omega-3 for the brain as well as affective and behavioural disorders

A few studies have shown that omega-3 supplements can assist in relieving symptoms of anxiety and depression in human subjects who receive 1.4 grams of DHA and EPA each day for 21 consecutive days.

What can be enough?

There is no official consensus about the limits of omega-3 intake. However, according to various health officials across the globe, people should consume no more than 3 grams daily in DHA and EPA in combination.

For long periods research has shown that omega-3 may reduce immunity and improve the speed of bleeding. Thus, individuals taking blood thinner medications should consult their medical doctor before taking any omega-3 supplements.