Have you heard? Omega 3 are getting all the press lately as essential fatty acids.
I'm sure you've read some of these reports that tell you omega3 can improve your memory, save you from heart attacks and even keep you looking younger.
If not, that's just a small piece of the research conclusions! But you might be looking for some kind of omega3 guidelines.
Maybe you want to know what type of these fatty acids you should be getting, where you can get them and how much you need.
Over the past couple of years, I've been researching this very topic and I've read a ton of reports.
Basically, 3 acids comprise omega 3 fatty acids.
They have very long names but the common terms are ALA, DHA and EPA.
You may be starting to see these on egg cartons, even some brands of frozen pizza.
Food manufacturers are highlighting these important nutrients because they're so important.
DHA and EPA are the two fatty acids most Westerners are deficient in.
You can get them by eating more fish.
More cauliflower, walnuts, and Brussels sprouts too.
DHA and EPA are the building blocks of the brain.
You need them to function.
When you don't have enough of these nutrients, you can be forgetful and irritable.
Turns out they also enhance your mood.
Here are the quickie omega 3 guidelines: Nutritionists recommend eating 2-3 meals of fish a week to get a healthy dose of these nutrients.
Fish has 30% of the nutrients you need.
But many doctors recommend fish oil capsules.
Concentrated fish oil supplements can have 60% or more of the recommended dosage.
Plus, purified fish oil can be cleaner than some of the fish swimming in polluted waters.
You don't want to be adding toxins like mercury to your body.
How much do you need? It depends on your age and health of course.
An average, healthy 40 year old might need 1-2 grams a day of omega 3's.
That's 1-2 1000 mg.
fish oil capsule.
However, if you have a heart condition, you'll likely need more.
Many cardiologists are recommending 4-8 capsules a day for their heart patients.
You should always check in with your doctor before starting any new course of supplements.
Fish oil is a blood thinner like aspirin so it could interfere with other medications you may be taking.
Check with your doctor.
What should you look for? Read the labels and only get supplements that specify where their fish came from and the type of fish they used.
You want fish from clean water.
Salmon, tuna, hoki or other named fish.
This matters because a company that knows what exactly is in their capsules is more likely to rank highly on the International Fish Oil Purity Standards.
And that's important so you don't get supplements with high levels of PCB's, mercury and other toxins.
So, to recap, your omega3 guidelines are that you need more of these important fatty acids.
Studies show they're some of the most important nutrients you can get.
You can start today by eating more fish and certain vegetables and you can supplement with a fish oil pill.
Depending on your health and age, 1-2000 mg a day is probably sufficient.
You should always check with your doctor.
If you're interested in learning more about the omega3 guidelines, please visit my website, where I share what products I have personally been using daily for several years.