Introduction
What are omega-3 and omega-6 fatty acids and how do they work?
Recommended and average intakes and sources of omega-3 and omega-6 fatty acids
Cohort
|
Source
|
Daily recommendation
|
---|---|---|
General health | ||
Adults | US Department of Agriculture | ≥250 mg |
Adults | European Food Safety Agency | ≥250 mg |
Adults | World Health Organization: | ≥250 mg |
Adults | Academy of Nutrition and Dietetics | ≥500 mg |
Adults without CHD | American Heart Association | ∼500 mg (fatty fish ≥ 2 times/week) |
Adults | International Society for the Study of Fatty Acids and Lipids | ≥500 mg |
Pregnancy | ||
Pregnant/lactating | International Society for the Study of Fatty Acids and Lipids | ≥500 mg (≥300 mg DHA) |
Pregnant/lactating | European Food Safety Agency | ≥250 mg (100 to 200 mg DHA) |
Heart disease and inflammatory disorders | ||
CHD | American Heart Association | ∼1 g |
Patients with high TG | American Heart Association | 2 to 4 g |
Generally viewed as safe upper limit | ||
Population | US Food and Drug Administration | ≤3 g EPA + DHA |
Population | European Safety Authority | 5 g EPA + DHA |
EPA + DHA (mg)
|
Source (4 oz or 114 g serving)
|
---|---|
2,400 | Salmon (Atlantic), herring (Pacific) |
2,290 | Herring (Atlantic) |
2,060 | Mackerel (Pacific and jack) |
1,940 | Salmon (chinook) |
1,830 | Whitefish |
1,710 | Tuna (bluefin) |
1,560 | Oysters (cooked) |
1,490 | Salmon (coho, farmed) |
1,370 | Mackerel (Atlantic), trout (farmed, rainbow) |
1,190 | Pink salmon canned |
1,110 | Bass (striped) |
1,030 | Trout (mixed species) |
980 | Tuna albacore canned |
870 | Bass (sea bass, freshwater) |
540 | Halibut (Atlantic and Pacific) |
470 | King crab |
340 | Flounder/sole |
320 | Tuna (yellowfin), Cod (Pacific) |
270 | Catfish wild |
220 | Lobster |
180 | Cod (Atlantic) |
150 | Tilapia |
120 | Shrimp |
100 | Catfish (farm) |
Brand/product
|
EPA (mg)
|
DHA (mg)
|
Comment
|
---|---|---|---|
Cardiotabs omega-3 enteric-coated | 270 | 705 | |
Cardiotabs omega-3 extra strength + vitamin D3 | 400 | 800 | |
Cardiotabs ultra strength liquid omega-3 + vitamin D3 (per 5 ml) | 610 | 1570 | |
DSM MEG-3® ethyl ester 1,000 mg capsules | 420 | 210 | As ethyl esters |
GlaxoSmithKline Lovaza™ | 445 | 385 | As ethyl esters |
GNC ultra triple strength omega 1560 EPA & DHA | 719 | 281 | |
GNC Now® ultra omega-3 | 500 | 250 | |
GNC Natrol® omega-3 fish oil 1,200 mg | 216 | 144 | |
GNC Triple Strength Omega Complex | 647 | 253 | |
GNC Triple Strength Fish Oil 1500 | 540 | 360 | |
Kirkland Signature™ omega-3 fish oil | 410 | 274 | As ethyl esters |
NatureMade Fish Oil 1,200 mg | 180 | 120 | |
NatureMade Ultra Omega-3 Fish Oil 1,400 mg | 683 | 252 | |
Nordic Naturals Ultimate Omega D3, 1,000 mg, soft gels, lemon | 650 | 450 | |
Puritan’s Pride Triple Omega 3-6-9 fish and flax oils | 398 to 450 | 255 to 300 |