4 minOmega-3 is a much-discussed topic, and with good reason! These fatty acids are extremely important for our health. It is essential to get enough of them every day, but many people find it difficult to eat oily fish once or twice a week. That is why many people opt for supplements. But how much do you really need, and is it possible to take too much? Let's take a closer look!
In this article, you will read
- What omega-3 is in a nutshell
- Why omega-3 is important for your health
- How much omega-3 you need daily according to European guidelines
- Whether you can take too much omega-3 and what the consequences are
A brief overview of what omega-3 is
Omega-3 fatty acids are a group of polyunsaturated fats that are essential for our health. The best known are EPA and DHA, which you can mainly get from oily fish such as salmon and mackerel. The advice? Eat oily fish at least once or twice a week (Voedingscentrum, n.d.) (American Heart Association, n.d.).
However, many people find it difficult to follow this advice and therefore difficult to get enough omega-3. Some people simply do not like the taste, while others do not want to eat fish for sustainability reasons due to overfishing. It is also best to choose sustainable, wild fish for the highest omega-3 values, and the question is whether farmed fish still meets this requirement. And then there is also the advice not to eat too much fish, given the risks of heavy metals.
Why is omega-3 so good for you?
Omega-3 has numerous health benefits, such as:
- A healthy heart and blood vessels: It helps lower cholesterol and blood pressure.
- Supports brain function: It promotes good concentration and can even improve your mood.
- Strengthening your immune system: This keeps you fit and healthy!
DHA and EPA are the stars of the show when it comes to these benefits (EFSA, 2012).
How much omega-3 do you need every day?
The European Food Safety Authority (EFSA) provides advice on nutrients and how much we need each day. They look at the current science and make recommendations. However, for omega-3 fatty acids, there is still some uncertaintyabout the exact amount we need.
At present, there is not enough evidence to specify a specific amount of omega-3 (in mg) that everyone should consume. That is why they have established an Adequate Intake (AI). This is an estimate of what is likely to be sufficient for most people, but it is not as well-founded as the Recommended Daily Allowance (RDA). In other words, the AI provides a useful guideline, but is less precise than the RDA.
The last time the EFSA commented on this was in 2012. They reviewed several studies and made recommendations. The adequate intakes for omega-3 fatty acids are (EFSA, 2012):
| Age group | Daily |
| Babies/toddlers 7 months* up to 1 year | 100 mg DHA |
| Children from 2 years | 250 mg EPA + DHA total |
| Adults | 250-500 mg EPA + DHA total |
| Pregnant and breastfeeding women | at least 350-450 mg EPA + DHA total |
* For babies under 7 months, it is assumed that they get enough omega-3 through breast milk or formula. If the mother's omega-3 status was insufficient, it is wise to consider an omega-3 supplement.
Can you take too much?
Yes, it is possible to take too much omega-3 fatty acids. This can lead to some side effects, such as:
- Stomach and intestinal complaints
- Increased bleeding time
- Even a weakened immune system with prolonged use (Khan et al., 2021) (Lenox & Bauer, 2013) (Gutiérrez et al., 2019).
The EFSA says that there are not yet enough studies to determine an exact maximum amount of omega-3. For most healthy adults, up to 5 grams of EPA and DHA per day could be safe. Intakes of up to 1.8 grams of EPA per day and 1 gram of DHA per day are unlikely to pose any safety risks.
However, although higher intakes usually have no direct side effects, it is not the case that high intakes are better for your health.
If you want to stay within safe limits and take care of your brain and heart health, follow the EFSA's advice for adults to consume between 250-500 mg of EPA + DHA in total (EFSA, 2012).
Conclusion
In short, it is extremely important to consume enough omega-3 fatty acids for a healthy heart, good brain function and a strong immune system. Adults need between 250 and 500 mg per day, while children need slightly less.
However, many people find it difficult to obtain these amounts from their diet. A pure dietary supplement is a good addition. Remember: more omega-3 is not always better! Too much can even be unhealthy, and we are not yet entirely sure whether high doses are safe.
So, make omega-3 part of your daily routine and take good care of your heart and blood vessels, brain and immune system!
