Do healthy people need to consume fish oil?

Fish oil is a dietary supplement, mainly used to supplement omega-3.

Omega-3 is a polyunsaturated fatty acid, mainly including ALA, EPA, and DHA.

Omega-3 fatty acids are important components of the brain and retina and plays an important role in the integrity of brain cell membranes, signal transmission, and nervous system development. Omega-3 is an indispensable role in maintaining heart health, preventing cancer, maintaining brain function and vision. The human body cannot synthesize ALA by itself and can only synthesize a very small amount of EPA and DHA. Omega-3 must be obtained from the diet or dietary supplements.

How much EPA and DHA can be taken？

A healthy adult should take at least 250-500 milligrams (mg) of EPA and DHA per day. The European Food Safety Agency recommends no more than 5 grams of fish oil per day. The US Food and Drug Administration recommends that the total daily intake of EPA and DHA should not exceed 3 grams unless under the guidance of health professional. The intake of health products should not exceed 2 grams 2000 mg).

Other health products similar to fish oil

There are many types of omega-3 dietary supplements on the market. Let us understand the differences between them so that we can make different choices according to the situation.

1. Cod liver oil

Cod liver oil is mainly extracted from the liver of sea fish such as cod. The content of vitamin A and vitamin D is very high. It is not the best choice to supplement the intake of EPA and DHA.

2. Krill Oil

Krill oil contains EPA and DHA. It can be considered by taking krill oil supplement. But its price is generally higher than fish oil. Its greater value lies in the astaxanthin contained, which is not easily oxidized.

3. Algal oil

Algal oil is suitable for people who are allergic to fish and other seafood, as well as vegetarians. It mainly provides DHA, and some algal oil also contains EPA.

4. Linseed oil

The main component of flaxseed oil is ALA. But in the human body, less than 15% of ALA can be converted into EPA and DHA. For people who want to supplement EPA and DHA, linseed oil is not as effective as fish oil, krill oil and algal oil.