What is the recommended fish oil supplement for adults?

From the Guidelines

For adults, a high-quality fish oil supplement containing 1000-2000 mg of combined EPA and DHA omega-3 fatty acids daily is recommended. This recommendation is based on the most recent and highest quality study available, which suggests that fish oil supplements can help reduce inflammation, support heart health, and promote brain function 1. When selecting a fish oil supplement, look for products that have been molecularly distilled or third-party tested to ensure purity and minimal contaminants like mercury. Popular reputable brands include Nordic Naturals, Carlson, and Nature Made. It is also important to take the supplement with meals to improve absorption and reduce the chance of fishy aftertaste. Some key points to consider when taking fish oil supplements include:

• If you're using fish oil for specific health conditions like high triglycerides, your healthcare provider might recommend higher doses 1.
• Fish oil supplements may have mild anticoagulant effects, so people on blood thinners should consult their doctor before starting fish oil supplements 1.
• For vegetarians or those with fish allergies, algae-based omega-3 supplements are a suitable alternative. It's worth noting that while some studies suggest that omega-3 fatty acids may not be beneficial for people with diabetes 1, the general recommendation for adults to consume 1000-2000 mg of combined EPA and DHA omega-3 fatty acids daily still applies. However, individuals with specific health conditions should consult their healthcare provider before starting any new supplements.

From the Research

Recommended Fish Oil Supplement for Adults

The recommended fish oil supplement for adults is a topic of ongoing research, with various studies examining the effects of omega-3 fatty acids on cardiovascular health.

• The ideal supplement should contain a sufficient amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to provide cholesterol-lowering benefits 2.
• A study published in the Journal of pharmacy practice found that only 0.9% of fish oil products contained at least 2,000 mg of EPA and DHA in the standard serving size, highlighting the importance of careful product selection 2.
• Another study published in Expert opinion on drug discovery discussed the potential therapeutic benefits of DHA derivatives in preventing metabolic syndrome and reducing cardiotoxicity risk 3.

Key Considerations for Fish Oil Supplementation

When selecting a fish oil supplement, adults should consider the following factors:

• The dose-dependent effects of DHA-rich fish oil supplementation on heart rate variability and arterial compliance 4.
• The determinants of erythrocyte omega-3 fatty acid content in response to fish oil supplementation, including dose, body weight, and baseline omega-3 index 5.
• The potential influence of fish oil supplementation on plasma lipoprotein and vitamin E concentrations, as well as haemostatic function 6.

Dosage and Composition

The optimal dosage and composition of fish oil supplements for adults are not yet fully established, but research suggests that:

• A daily dose of 2-6 grams of fish oil, containing 260-1800 mg of EPA and DHA, may be beneficial for cardiovascular health 4, 5.
• The ratio of EPA to DHA may also be an important consideration, with some studies suggesting that DHA-rich supplements may be more effective in certain contexts 3, 6.