Fish oil is a dietary supplement that contains important omega-3 fatty acids such as EPA and DHA. Since the production of these fatty acids in our body is at a very low level, care should be taken to take them with nutrition. For this, the World Health Organization (WHO) recommends consuming fish twice a week. However, if you are someone who does not include fish in your diet or if you are in a period where your needs are more, such as pregnancy, you may consider using fish oil supplements.
DHA and EPA Ratios in Fish Oil
Each fish oil capsule is 900-1000 on average. mg and the ratio of EPA and DHA in it may vary according to the brand. An average 980 mg capsule contains 500 mg of DHA and EPA. Generally, the ratio of EPA and DHA in fish oil supplements is 6:1.
When to Drink Fish Oil?
There is no specific time frame for the use of fish oil. However, reflux is among the side effects of fish oil use. Therefore, using your fish oil dose by dividing it into two, morning and evening, before meals, can prevent the occurrence of complaints such as reflux and indigestion (1). is to work. Fish oil is also recommended to be taken with food to increase its absorption in the body. Especially taking it with a healthy source of fat increases the bioavailability and effectiveness of omega-3 fatty acids (2).
But the most important point is to use it regularly. No matter when you decide to take fish oil, take it regularly every day at that time. Because long-term use is necessary to benefit from the potential positive effects of fish oil. You can't see the positive effects right away when you first start using it.
Daily Fish Oil Needs
EPA and DHA dosage recommendations vary depending on your age, gender, health status and lifestyle.
The World Health Organization recommends a daily intake of 250 – 500 mg of combined EPA and DHA (3). However, this need may vary from person to person. Therefore, be sure to choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving. . It would be best to leave the dosage amount and type of fish oil supplement you will use to your doctor to avoid possible side effects. It should be taken before meals containing a source of healthy fats.
To keep the fish oil supplement intact, keep it away from light, ideally refrigerated.
Avoid foul-smelling or out-of-date supplements.
Do not start using fish oil without consulting your doctor.
You can get support from your doctor to learn the fish oil supplement dosage you will use, and from your pharmacist to decide which one to use.
Containing high amounts of EPA and DHA on the label choose fish oil supplements.
If you are not at risk for omega-3 deficiency, do not insist on taking supplements, excess intake can cause side effects.
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