It is important to point out first that there is no upper limit on the amount of omega-3 fatty acids you consume, so keep packing your meals with these healthy fatty acids!
mbg’s own director of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN, puts it this way: “Just as there are no ‘upper limits’ for carbohydrates or proteins, omega-3 fatty acids are a healthy fat for which assigning a ceiling for the general population doesn’t make sense.According to science, there’s no reason to tiptoe around omega-3 fats, just as you wouldn’t tiptoe around avocados or olive oil.These are healthy fats that have a deserve a prominent place in any diet.”
As far as supplements go, there’s technically an upper limit on how much EPA and DHA we should be getting, but it’s much, much higher than you might think (and no problem at all at clinically effective doses).
Clinical studies have shown that it is safe to consume up to 10 grams (10,000 milligrams) of EPA and DHA per day – that is more than 20 times the recommended minimum intake (i.e., two servings of fish per week equals approximately 500 milligrams of EPA plus DHA per day). For context, most fish oil supplements provide 250 to 1,800 milligrams of EPA and DHA per daily serving, meaning you’d need to take 10 to 40 servings per day to reach potentially dangerous levels (i.e., a ridiculously high amount).
Speaking of the purported health concerns surrounding omega-3s, let’s take a look at the concern that taking a fish oil supplement can lead to blood thinning and reduce blood clotting. While there’s some evidence that omega-3s naturally have a positive biological effect on platelets, blood thinning isn’t an issue at the dosage omega-3 supplements provide — or even the insanely high (but completely safe) intake of 10 grams per day, before that matters.
Ferira, eager to delve into this fish oil folklore, explains that over the past 30 years, epidemiological and clinical research from multiple systematic reviews and meta-analyses has shown that there is no increased risk of bleeding.
“Even if you want to be incredibly conservative and apply an arbitrary safety factor of two, and make that daily maximum of 5 grams (5,000 milligrams) of EPA plus DHA, those aren’t omega-3 levels supplements provide. Period,” notes Ferira on .
That said, anyone who has personal bleeding concerns and/or is taking blood-thinning medications should talk to their healthcare provider before adding an omega-3 supplement to their daily routine (from a health perspective). abundance caution).