Most health organizations suggest that healthy adults should get between 250–500 mg of EPA and DHA (the key omega-3 fats) daily. This is roughly the amount found in 8 ounces of fatty fish per week.
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Bananas provide plenty of potassium and iron as well as fibre. 1-2 bananas can be easily consumed during loose motions.
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People with heart issues often benefit from 1,000 mg per day, or even up to 4,000 mg if triglycerides are high.
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Doses between 200–2,200 mg per day have been studied for reducing symptoms of depression and anxiety, with higher EPA levels often being more beneficial.
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An extra 200–300 mg of DHA daily is recommended during pregnancy and while breastfeeding.
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The FDA recommends fish servings based on age (from 28 g for toddlers up to 113 g for older children), focusing on low-mercury options.
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The FDA and EFSA state that omega-3 supplements are safe up to 5,000 mg per day. Beyond this, there’s a risk of blood thinning and vitamin A toxicity (especially from cod liver oil).
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When choosing an omega-3 supplement, check the EPA and DHA content. Sometimes, a 1,000 mg capsule might contain lower amounts of these essential fats, so you might need multiple capsules to reach your target dose.
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