Omega 3 Supplements: Benefits, Usage and Dosage

Omega 3 fish oils are extremely popular supplements among both the general public and athletes alike.  Fish oils contain Omega 3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are essential nutrients that help keep the heart healthy and stave off heart disease. 

Naturally, they are mostly found in fatty cold water fish, which is why many health organisations recommend integrating fish into the diet. 

Salmon, sardines, mackerel and herring are the fish most rich in Omega 3, but for those who don’t like fish or eat it at least twice a week, Omega 3 supplements are a popular alternative. 

Depending on your personal health condition, you may need to take a high dose of omega 3 fatty acids. In this case, it’s best that you consult your doctor for guidance, particularly if you have high blood pressure, high triglyceride levels or heart disease.

Benefits of Omega 3 Fish Oils

Heart attacks and strokes are the world’s leading cause of death, though researchers discovered that fish-eating communities have lower instances of such health issues. 

This was later linked to their consumption of Omega 3 fatty acids, and since then, Omega 3 has been linked with a range of heart health benefits. 

Findings show that Omega 3 fish oils help with:

• Reducing blood pressure
• Reduce chances of heart attack and stroke
• Lowering triglyceride levels
• Protecting the arteries from plaque build-up
• Decreasing the chance of abnormal heart rhythm 
• Helping with symptoms of anxiety and depression
• Improving eye health
• Anti-inflammatory properties 
• Fighting autoimmune diseases
• Improving bone and joint health

Usage and Dosage 

The recommended dosage of Omega 3 fish oils can differ for each individual. Generally, it is recommended that you consume fatty fish at least twice a week, but if you don’t eat fish often you should consider Omega 3 supplementation. 

The dosage of supplements you take depends on the strength of the supplements themselves. Also, if you do suffer from heart disease or have high triglyceride levels, it may benefit you to take a higher dosage, but you should consult your doctor on this. 

Generally, it is recommended that you get 250-4000 mg of Omega 3 per day. However, if you are dealing with health conditions that can be helped by Omega 3 supplementation, you may be better off taking high strength Omega 3 supplements. 

If you are suffering from depression and anxiety or you have high blood pressure or heart disease, studies show that a dosage ranging from 850mg-4000mg per day may be the most beneficial. 

Omega 3 Dosage

At PhD, we understand the importance of catering to different needs when it comes to nutritional supplementation. Our High Strength Omega 3 supplement contains 1650mg of combined EPA/DHA per serving, ideal if you don’t eat much fish and you want to target specific areas of your health relating to the benefits of Omega 3 fish oils. 

Additionally, heart health is integral for athletes who need bodies that can endure pressure and physical stressors. Taking high strength Omega 3 can help reduce the chance of cardiac issues and help optimise your health. 

Our Daily Omega 3 contains 550mg combined EPA/DHA, perfect for a daily supplement to maintain your overall health and wellbeing. This option is good for those wanting to take care of their health without a specific need in mind, who are health-conscious individuals looking for a quality supplement with effective dosage.

Summary

Omega 3 fish oils should be a staple part of your diet for helping keep your heart healthy, among numerous other potential benefits. Whether you’re an athlete, casual exerciser or somebody who simply wants to look after your health, Omega 3 supplements should be a key part of your overall vitamin and mineral supplementation routine. 

Written by Jessica Redman

Personal trainer and entrepreneur My name is Jess and I’m a personal trainer and run my own online training business at workthat.co.uk. I’m currently studying for a Masters in Strength and Conditioning, and I love all kinds of sports and training, as it is my go-to stress reliever and hugely helps my mental health. I love open water swimming, watching Arsenal play football (sometimes) and pumping playlists whilst running.