Over the past decade, we’ve been hearing more and more about the importance of getting enough Omega-3s into our diets. New health fads often fall short, but the substantial physical and mental health benefits of fish oil are undeniable. Its impact on well-being deserves attention and recognition. EPA and DHA supplementation on a daily basis can help manage a number of health conditions – from inflammation to ADHD and cognition. However, unlike pharmaceutical drugs, it doesn’t always come with exact dosing instructions.
Knowing the ideal dose of EPA and DHA required can be a bit of a mystery. This article will answer all of your questions.
What are EPA and DHA?
It’s essential to know what EPA and DHA actually are first before getting into the details. Below is a brief discussion.
High-quality fish oil contains essential fatty acids (EFAs), which are polyunsaturated fats our bodies cannot produce independently.
Polyunsaturated fatty acids come from alpha-linolenic acid and linoleic acid, which you may have heard of as Omega-3 and Omega-6.
While most diets contain sufficient Omega-6, many people lack adequate Omega-3 levels due to dietary habits.
Consuming Omega-3 breaks down into DHA and EPA in the body, known as docosahexaenoic acid and eicosapentaenoic acid, respectively.
Research highlights EPA and DHA’s importance for brain and vision development, crucial for infants and children. These nutrients support cognitive and visual health early in life. As well as helping a number of chronic diseases such as Cancer, Cardiovascular Disease, coronary heart disease (CHD) and Depression.
Ongoing research underscores EPA and DHA’s role in mental health support. Their importance is being extensively studied.
A study in France found that people who attempted suicide had extremely low EPA levels in their red blood cells. Supplementing with Omega-3 could prevent suicide, indicating the significance of correct EPA and DHA levels for mental health.
Ideal Dose of EPA and DHA for Inflammation
One of the most notable benefits of Omega-3 fatty acids is combating inflammation.
For many years, people have used non-steroidal anti-inflammatory drugs (NSAIDs) to manage both acute and chronic pain and inflammation. However, many of these drugs when used long term can not only become less effective but can also lead to chronic side effects such as bleeding, stomach ulcers, and even death.
Research is now suggesting that a safer alternative to NSAID could be Omega-3 supplementation.
In one study 250 people were given 1200 mg daily of combined EPA and DHA for 75 days. Over 80% were happy with the amount their pain had improved and would continue taking Omega-3 supplements.
Plus, over 50% abandoned their prescription NSAID entirely. Most importantly, the participants did not report any significant side effects.
This study concluded that a dose of 1200 mg of Omega-3 per day was just as effective as Ibuprofen in reducing arthritic pain.
Ideal Dose of EPA and DHA for ADHD/Cognition
Attention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental disorder. Stimulant medication is the most common treatment for the disorder.
However, over time this has shown to have numerous negative side effects as well as intolerance. Therefore, there has been a vast outcry for alternative medications.
Several studies suggest that supplementing with polyunsaturated fatty acids, like Omega-3, improves ADHD due to their role in brain function and development.
Moreover, in over 25 studies only mild side effects were noted from the use of Omega-3 supplementation in the treatment of neurodevelopmental and psychiatric disorders. It is suggested that 120 mg of combined EPA and DHA be taken daily by children to aid the treatment of ADHD.
Furthermore, numerous studies have found that patients with Alzheimer’s disease (AD) have significantly lower levels of DHA in the brain. Not only does this suggest the imperative role of DHA in memory, learning and cognitive processes, but as there is currently no cure for AD, identifying Omega-3 supplementation as a cost-effective way to prevent the disease is a medical priority.
Conclusion
Ongoing research aims to identify the correct Omega-3 levels to prevent AD and enhance cognition. Completed research is a positive step forward.
