Experts are still debating the optimal intake of omega3. On a daily basis, we need omega-3 and omega-6 fatty acids. Both are essential to the human diet, which means we must consume them. Our bodies do not produce them.
Ideally, the amount of each would be more or less equivalent, but that’s hard to achieve. It has been suggested that we aim for something like a 4:1 ratio, in other words 4 grams of 6 per gram of 3. That’s a bit easier to achieve if your main sources of dietary fat are foods like nuts and olive oil.
However, researchers estimate that the average American gets about 40 times more omega-6s than 3s, and that the 3s they do get aren’t even the best kind.
Vegan sources of omega-3s only provide ALA (alpha linolenic acid). Fatty fish provide DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and DPA (docosapentaenoic acid). All three are believed to be important for cardiovascular health.
The only other “foods” that provide DHA and EPA are some forms of seaweed, but the content varies widely. Some vegan supplements are being made that are derived from marine algae. The flaxseed supplements you see on the market only provide ALA.
The ideal optimal intake of omega3 varies from individual to individual, depending on the number of calories they consume daily. For example, if a person eats 2,000 calories per day, ideally only about 30% of those calories would come from any type of fat.
If I were to go with a one-to-one ratio, I would aim to get around 33 grams of omega-3s per day and an equivalent amount of omega-6s.
66 grams of fat may seem like a lot, but it’s equal to about four tablespoons of vegetable oil. Once you consider all the foods you eat throughout the day and the fat content of each item, you’ll see that 66 grams isn’t that much.
The USDA has not established a minimum or optimal intake for omega-3s, but has come up with an adequate intake of 1,100 mg (1.1 grams) for an adult female and 1,500 mg (1.5 grams) for an adult male. A serving of salmon provides around 1,100 mg.
They are scheduled to review those recommendations this year. Since they were made over 5 years ago, those numbers are likely to rise.
Regarding supplementation, the optimal omega3 supplement provides a minimum of 500mg of total omega-3s per 1000mg capsule. Of those 500mg, at least 280mg must be DHA and at least 120mg must be EPA. The importance of DPA is not yet well understood, but the best brands list the amount present in each capsule.
If a person takes two capsules a day, which is what most supplement manufacturers recommend, they will meet the USDA recommended adequate intake.
It is not yet clear if that is the optimal intake of omega3.
The best we can do is try to increase omega-3s in our diet, while reducing other types of fats. That is the healthiest option.