How Much Omega-3 Fatty Acids Do You Need to Lower Your Lipids?
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Updated September 15, 2013.
Question: How Much Omega-3 Fatty Acids Do You Need to Lower Your Lipids?
Answer:
Omega-3 fatty acids have a wide array of health benefits, from helping to sharpen memory to improving heart health. Although they only modestly affect your cholesterol levels, they can lower your triglyceride levels by as much as 30% in some cases. Additionally, studies have shown that taking omega-3 fatty acids could help to reduce your chances of suffering from a heart attack or stroke, especially of you have already experienced one.
But how much do you need to see this benefit, and is taking more even better?
Based on studies conducted so far, both the American Heart Association recommends that everyone should have at least two, 3.5 ounce servings of fatty fish a week. Fatty fish with high amounts of omega-3 fatty acids include:
If you are trying to prevent heart disease, The American Heart Association and the National Heart Blood and Lung Institute recommend that you should consume at least 1 gram of omega-3 fatty acids daily. This 1 gram stems from a combination of eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA), two common types of omega-3 fatty acids found in dietary supplements and certain foods. These organizations also recommend that, if at all possible, you obtain this amount from your diet.
Since it may be difficult to obtain this amount through foods, taking supplements containing DHA and EPA are acceptable. Although this dose may also help lower your triglyceride levels, however, you may need a higher dose (alone or in combination with other lipid-lowering medications) if your triglyceride levels are very high.
Studies have shown that the more omega-3 fatty acids you take, the more it can lower your triglycerides. Doses of omega-3 fatty acids dose can be increased to anywhere between 2 and 5 grams per day, especially in cases of very high triglyceride levels (exceeding 500 mg/dL). However, taking omega-3 fatty acid doses at three grams and greater should only be done only under a healthcare provider’s supervision. Although higher doses can provide more of an increase in triglycerides, it can also increase side effects, such as increased bleeding. This can be potentially detrimental, especially if you are already taking blood thinners, such as Coumadin (warfarin) and aspirin.
Sources:
Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (PDF), July 2004, The National Institutes of Heath: The National Heart, Lung, and Blood Institute.
National Heart Blood and Lung Institute, National Institutes of Health: Working Group Report on the Future of Clinical Research Directions on Omega-3 Fatty Acids and Cardiovascular Disease. http://www.nhlbi.nih.gov/meetings/workshops/omega-3/omega-3-rpt.htm.
American Heart Association: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/FIsh-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp.
Updated September 15, 2013.
Question: How Much Omega-3 Fatty Acids Do You Need to Lower Your Lipids?
Answer:
Omega-3 fatty acids have a wide array of health benefits, from helping to sharpen memory to improving heart health. Although they only modestly affect your cholesterol levels, they can lower your triglyceride levels by as much as 30% in some cases. Additionally, studies have shown that taking omega-3 fatty acids could help to reduce your chances of suffering from a heart attack or stroke, especially of you have already experienced one.
But how much do you need to see this benefit, and is taking more even better?
Based on studies conducted so far, both the American Heart Association recommends that everyone should have at least two, 3.5 ounce servings of fatty fish a week. Fatty fish with high amounts of omega-3 fatty acids include:
- Mackerel
- Salmon
- Anchovy
- Tuna
- Lake trout
If you are trying to prevent heart disease, The American Heart Association and the National Heart Blood and Lung Institute recommend that you should consume at least 1 gram of omega-3 fatty acids daily. This 1 gram stems from a combination of eicosapentaeoic acid (EPA) and docosahexaenoic acid (DHA), two common types of omega-3 fatty acids found in dietary supplements and certain foods. These organizations also recommend that, if at all possible, you obtain this amount from your diet.
Since it may be difficult to obtain this amount through foods, taking supplements containing DHA and EPA are acceptable. Although this dose may also help lower your triglyceride levels, however, you may need a higher dose (alone or in combination with other lipid-lowering medications) if your triglyceride levels are very high.
Is More Better?
Studies have shown that the more omega-3 fatty acids you take, the more it can lower your triglycerides. Doses of omega-3 fatty acids dose can be increased to anywhere between 2 and 5 grams per day, especially in cases of very high triglyceride levels (exceeding 500 mg/dL). However, taking omega-3 fatty acid doses at three grams and greater should only be done only under a healthcare provider’s supervision. Although higher doses can provide more of an increase in triglycerides, it can also increase side effects, such as increased bleeding. This can be potentially detrimental, especially if you are already taking blood thinners, such as Coumadin (warfarin) and aspirin.
Sources:
Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (PDF), July 2004, The National Institutes of Heath: The National Heart, Lung, and Blood Institute.
National Heart Blood and Lung Institute, National Institutes of Health: Working Group Report on the Future of Clinical Research Directions on Omega-3 Fatty Acids and Cardiovascular Disease. http://www.nhlbi.nih.gov/meetings/workshops/omega-3/omega-3-rpt.htm.
American Heart Association: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/FIsh-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp.
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