Is It Possible To Get Too Many Omega-3 Fatty Acids?

It is important to note first that there is no upper limit on the amount of omega-3s you take in, so keep filling your meals with these healthy fatty acids!

mbg’s Director of Scientific Affairs Ashley Jordan Ferreira, Ph.D., RDN, says, “Just as there are no ‘upper limits’ for carbohydrates or protein, omega-3s are healthy fats the limit to which is set aside for the general public makes no sense. According to science, There’s no reason to go close to omega-3 fats, just like you wouldn’t with avocado or olive oil. These healthy fats deserve a prominent place in every dietary pattern.”

In terms of supplements, there’s technically an upper limit to how much EPA and DHA we should get – but it’s much higher than you think (and not a concern at all about clinically effective doses).

Clinical research has revealed that it is safe to eat up to 10 grams (10,000 milligrams) of EPA and DHA per day – that’s more than 20 times the recommended minimum (for example, two servings of fish per week equal about 500 milligrams of EPA plus DHA). Daily ). For context, most fish oil supplements offer 250 to 1,800 milligrams of EPA and DHA per daily serving, which means you’ll have to eat 10 to 40 servings per day to reach potentially dangerous levels (an absurdly high amount).

Speaking of the purported health concerns surrounding omega-3s, let’s address the concern that taking a fish oil supplement may lead to blood thinning and reduced blood clotting. While evidence suggests that omega-3s have a naturally positive biological effect on platelets, blood-thinning is not a concern for the dosage that omega-3 supplements provide – or even the very high (but perfectly safe) consumption of 10 grams per day, for that matter. .

Eager to address this folklore with fish oil, Ferreira explains that the past 30 years of epidemiological research and clinical trials demonstrate, through multiple systematic reviews and meta-analyses, that there is no increased risk of bleeding.

“Even if you wanted to be incredibly conservative and use a random safety factor of two, and make that to a maximum of 5 grams per day (5,000 milligrams) of EPA plus DHA, those are not the omega-3 levels that supplements provide.” .

However, anyone with bleeding considerations and/or taking blood-thinning medications should speak to their healthcare provider before adding an omega-3 supplement to their daily routine (out of Abundance caution).

.

Leave a Comment