How much omega-3s to take?
Sources:
has discussed the importance of omega-3 fatty acids and their recommended dosages in several episodes of the . Recommended intakes vary depending on factors such as age, depression, focus, and overall brain health.
For general cognitive function and mood enhancement, typical recommendations range from 1 gram to 3 grams per day of EPA (eicosapentaenoic acid). This dose can also aid in potentially reducing the need for antidepressant medications, under medical supervision 1 2 3. Specifically for attention and focus, especially in the context of ADHD, more than 300 milligrams per day of DHA (docosahexaenoic acid) is considered effective, with EPA being important as well 4.
For cardiovascular health and to support brain cells, one and a half grams up to two or three grams per day of EPA is suggested 5 6. For treating headaches and reducing their frequency and intensity, the significant impact was found at dosages of 1 gram or higher of EPA per day 7.
Dr. Huberman also notes that most people do not get sufficient omega-3s from their diet and may choose to supplement. When supplementing, it's suggested to aim for at least 1 to 2 grams of EPA per day to achieve the potential mood and cognitive benefits 2.
Please consult with a healthcare professional before starting new supplement regimens to ensure the right dosage for your specific health needs.
