1. How much Omega 3 do I need anyway?

• The Food and Drug Administration has not set a recommended daily intake (RDI).
• Without an RDI, there is no government approved standard. However, scientists from the International Society for the Study of Fatty Acids and Lipids (ISSFAL), the leading scientific authority, have recommended the daily average intake level for DHA and EPA, the two most beneficial Omega 3 oils, at a combined 650 mg per day.
• The American Heart Association recommends eating fatty fish twice per week. According to their web site, "(t)he ideal amount to take isn’t clear. Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 (or 500 mg) to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes."

2. So many products are now fortified with Omega 3. Are they all just as good for me?

• No. Check the source. Long chain fatty acids from fish – EPA and DHA – deliver more health benefits.
• Many products are fortified with Alpha-linolenic acid, (ALA), mostly from flaxseed oil. These oils have to be converted by the body to EPA and DHA.
• Conversion of ALA is inefficient. The rate is 2% – 10%.
• Keep in mind, the goal should be about 650 mg of DHA and EPA per day.

3. Many products now claim to be an excellent source of Omega 3. How can I know that I’m getting the protection that I want?

According to the FDA, excellent source means 20% or more of the Recommended Daily Intake (RDI) per serving of the target nutrient. Recently, some companies recently began to put an excellent source claim for Omega 3 on their packaging based on an Institute of Medicine report that 160 milligrams (mg) per day was an Adequate Intake (AI) of Omega 3. But AI is a different standard than RDI. It’s designed to prevent deficiency diseases. For that reason the Food and Drug Administration (FDA) has proposed a rule that will put an end to this practice after it takes effect.

• While there is no RDI for Omega 3, the best scientific evidence suggests that the daily intake should be much higher than 160 mg, probably 4x that much.
• Many products that claim to be an excellent source, such as Omega fortified orange juice, contain as little as 30mg to 50 mg of Omega 3.
• If you want the benefits of Omega 3 for your brain, joints and heart health, check the amount of DHA/EPA on your food labels.
• At 50 mg per serving it would require 13 servings per day to get the recommended amount. If you’re not that hungry, select a product that delivers more Omega 3 per serving!