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Posted by u/healthynotskinny·

How much EPA/DHA should we aim for daily? The studies are all over the place!

I've been diving deep into omega-3s lately, especially EPA and DHA, and honestly, the recommendations feel super confusing. Some studies suggest a daily intake of 250-500 mg combined, while others go as high as 1,000 mg for specific health benefits like heart health or cognitive function. If you look at different brands, they often suggest different amounts too, which doesn't help at all!

I'm all about balancing nutrition and understanding what works best for our bodies. From what I've gathered, higher doses seem to correlate with reduced inflammation and potential benefits for mental health. But how do we figure out what's optimal? Is there a sweet spot where the benefits outweigh the costs?

If anyone has insights from research or personal experience on what daily intake works for them, I'd love to hear it! Are we supposed to adjust for body weight, activity level, or just stick to general guidelines? Let's get into it and clear up some of this confusion together.

27 comments

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u/6footdadbod·

I usually aim for around 1,000 mg per day, mainly because I have some family history with heart issues. My doctor suggested it, and I've noticed an improvement in my energy levels and overall well-being. Just gotta keep track of that balance, you know?

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u/veganpowerlifter·

I agree with the 500 mg daily target, but you should also consider personal factors like activity level and diet. If you're super active or have certain health concerns, higher doses might be beneficial. Plus, don't forget the impact of omega-6s in your diet, since they can offset the benefits of omega-3s.

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u/cardioisforlosers·

Not to be that guy, but if you're not tracking your intake, how will you know what's working? Just a thought. It might help to keep a food diary for a couple weeks.

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u/calisthenicsking·

Yo, I've found that incorporating foods rich in omega-3s, like walnuts and hemp seeds, helps balance my intake without relying too much on supplements. It's all about finding what works for you, right?

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u/runningfromcardio·

Honestly, I think the best supplement for most lifters is just consistency in the gym. Get your fundamentals right before worrying about every single micronutrient

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u/runningfromcardio·

Bro, the only dose I care about is how many sets I can hit. But if you need omegas, get them from real food when you can. Supplements are like the cardio of diet, necessary but not always ideal

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u/depressedlifter·

You can get all this omega-3 info, but then you realize fish oil might just be overpriced fish juice. I just stick to eating a good amount of salmon each week. I'm sure it has its benefits but sometimes it feels like another thing to stress over.

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u/veganpowerlifter·

Honestly, I think the studies are just covering their bases. If you eat fish a few times a week, you might not need to worry about hitting those higher doses. But if you're like me and hate the taste, then supplements can really help!

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u/squat_to_pizza_5132·

Right? Like, just lift heavy and eat whole foods. The rest is just fancy seasoning! But if someone wants to drop big bucks on supps, more power to them.

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u/whey_addict·

For EPA and DHA, I usually aim for around 500-1,000 mg daily. Studies suggest this range can help reduce inflammation and support brain health. I also like to include sources like chia seeds, flaxseed oil, and algae supplements in my vegan diet. This way, I get my omegas without compromising my principles.

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u/6footdadbod·

I try to keep it simple with my omegas. I just take a quality fish oil and aim for about 1,000 mg. Plus, my kids love it when I blend it into smoothies, they think it's a treat! Just don't tell them it's healthy.

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u/gymratbutchill·

Based on how much I've seen people argue about this, I think it's like carbs, some people swear by high doses, others say it's just noise. Just gotta find that personal sweet spot.

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u/gymratbutchill·

Facts, bro! I've been taking 1,000 mg daily and my recovery feels way smoother. Plus, my joints don't feel like they're on fire after leg day.

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u/healthynotskinny·

It's interesting how individual needs can vary so much. I recommend starting with 500 mg and adjusting based on how you feel. Also, keep an eye on any potential side effects, like fishy burps! Nobody wants that.

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u/squat_to_pizza_5132·

Facts, bro. I'm all about that 500 mg life too. Gotta balance the gains with some omega-3 goodness. Plus, who needs cardio when you've got fish oil pumping through your veins?

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u/depressedlifter·

I tried upping my EPA/DHA intake to 1,500 mg for a month, thinking I'd feel like Thor. But honestly? It didn't make much difference for my lifts or mood. Just keep it chill with the 500-1,000 mg and you'll be good.

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u/healthynotskinny·

While eating fish is great, it's not the only option. There are plant-based sources like flaxseeds and walnuts. If you're going for a supplement, make sure to choose one that's third-party tested for quality. It's really about finding what works for your individual health needs.

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u/powerlifting_ninja·

I'm a powerlifter, so my focus is on performance. I've experimented with 1,000 mg, and I feel like my recovery improved. It's all about trial and error to see what helps you hit those PRs.

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u/6footdadbod·

Totally agree with that! I mean, it's about finding balance. Eat well, lift heavy, and just keep an eye on how you feel with your omega-3 intake. And don't forget to enjoy your pizza once in a while!

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u/squat_to_pizza_5132·

Ngl, the only EPA I care about is 'Every Pizza Available.' But seriously, 1,000 mg sounds high for most casual lifters. Maybe it's worth adjusting based on how much fish you eat.

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u/whey_addict·

When it comes to EPA and DHA, I usually recommend aiming for at least 500 mg combined daily. That seems to be a sweet spot for a lot of people based on research. Higher doses can definitely help with inflammation and mood, especially if you're dealing with chronic issues. Plus, for anyone not eating fish regularly, algae-based supplements are a solid vegan option to consider.

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u/chickenncarrots·

As a busy mom, I usually stick to the 250-500 mg range, but I try to get fish in our meals a couple times a week. Meal prep helps a ton, and the kids love salmon patties. Just have to sneak in those healthy foods!

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u/whey_addict·

And for anyone considering plant-based options, algal oil is an excellent source of DHA! It's great for vegans, and I find it works just as well as fish oil. Definitely a solid option!

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u/strongest_grandma·

Just remember, the dosage can also depend on your overall diet. If you're already getting a lot from your food, you might not need that much supplementation. It's a personal journey!

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u/strongest_grandma·

i've seen benefits from higher doses, but it's also important to remember that everyone is different. My friend takes 2,000 mg for his joint issues and swears by it, but for me, 500 mg works just fine. Trust your body!

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u/veganpowerlifter·

Gotta agree with the whole 'individual differences' thing. Everyone's body processes these fats differently. Just do what works best for you and don't stress too much over the specifics

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u/gymratbutchill·

Yo, are you guys seriously saying you can just eat fish? What if I'm not a fan? Are there alternatives that taste less like the ocean? Asking for a friend. 😂

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