Increasing omega-3 fatty acid intake through foods is preferable.  However, for those with restricted diets, it is unrealistic to expect that an adequate daily intake of omega-3 fatty acids could be achieved through diet alone, resulting in a requirement for supplementation.

 

Some fish (such as salmon, trout, herring, mackerel, sardines and tuna) are high in a type of PUFA called “omega-3 fatty acids.” The omega-3 fatty acids in fish are commonly called “EPA” and “DHA.” There is some evidence that suggests eating fish rich in EPA and DHA may reduce the risk for mortality from cardiovascular disease. (EPA is eicosapentaenoic acid and DHA is docosahexaeonoic acid.)

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Adult Recommendation

 

The ideal amount of DHA and EPA to take isn’t clear.  Evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes. 

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For general cardiovascular health The American Heart Association (AHA) recommends eating fish (particularly fatty fish) at least two times a week. The International Society for the Study of Fatty Acids and Lipids (ISSFAL) recommends a daily intake of 500 mg per day of DHA/EPA for healthy adults.

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Childhood Recommendations

 

The Food and Nutrition Board in the U.S. (2002) set an AI (Acceptable Intake) target of 0.7, 0.9 and 1.2 gm/day as ALA (omega-3) for children (both genders) aged 1-3, 4-8, 9-13 years, respectively. While no specific mandatory requirements for DHA or DHA/EPA was set, the Board did indicate that up to 10% of the AI for ALA (omega-3) could be in the form of DHA + EPA (combined). Thus, the DHA/EPA (combined) intakes for the above three groupings could be up to 70, 90, and 120 mg/day, respectively.

 

In 1999, the NIH Workshop held in Bethesda recommended that DHA + EPA (combined) for adults should represent 0.3% of daily energy with at least one-third of the mixture being DHA and one-third being EPA. If the recommendation is applied to young children consuming 1300 kcal/day (ages 2-3 yrs.) or 1800 kcal/day (ages 4-6 yrs.), the corresponding target intakes of DHA plus EPA (combined), DHA, and EPA would be at least 433, 145, and 145 mg, respectively, per day and 600, 200, and 200mg, respectively for the older children. For extrapolation to children ages 7 yrs. and over, who have daily energy intakes similar to adults, the corresponding estimated targets would be 650, 220, and 220 mg/day, respectively.

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Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both types of long chain fatty acids are found in Sol-Omega.