The daily omega-3 fatty acid consumption depends on age, sex, health, and health goals. General omega-3 consumption guidelines:
Alpha-Linolenic Acid
Adults should get about 1.6 grammes of ALA per day for men and 1.1 grammes per day for women.
Women who are pregnant or breastfeeding: ALA needs may be a little higher during these times.
Eicosapentaenoic Acid
The American Heart Association (AHA) says that people should eat at least two meals of fatty fish every week. This will give them about 500 milligrammes of EPA and DHA each day.
Higher amounts of EPA and DHA, usually between 1 and 4 grammes per day, may be suggested by a doctor for people with certain health problems, like high triglycerides or heart disease.
To keep in mind, ALA can be found in flaxseeds, chia seeds, walnuts, and hemp seeds. On the other hand, EPA and DHA are mostly found in fatty fish like salmon, mackerel, sardines, and trout.
People who don't eat fish often can get the EPA and DHA they need from omega-3 products made from fish oil, algae oil (for vegans and vegetarians), or krill oil.
If you want to know how much omega-3 you should be taking based on your health, eating habits, and possible supplementation needs, you should talk to a doctor or registered dietitian.
They can make personalised suggestions and help you get the right amount of omega-3s for your health and well-being as a whole.