Omega-3s: how to take them?
Children
Safe, precise and effective doses of all types of omega-3 fatty acid supplements have not yet been established for children.
EPA and DHA
When the mother's diet is rich in foods that contain them, EPA and DHA are found naturally in breast milk.
However, in case of any deficiencies during gestation instead of increasing fish consumption, it is advisable for mothers-to-be to take ultra-purified fish oil or seaweed supplements. This avoids introducing excessive doses of mercury, an element that is highly toxic to the unborn child.
Adults
For the treatment of certain health conditions in adults, 2-3 servings of fatty acids per week are recommended. These correspond to about 1,250 milligrams of EPA and DHA per day.
Fish oil supplements
The 2-3 servings of oily fish per week correspond to 1-2 grams of ultra-concentrated and purified fish oil per day. But beware: a 1-gram fish oil capsule should contain at least 60 percent EPA and DHA.
EPA and DHA
Adequate consumption of omega-3 fatty acids corresponds to a daily intake of at least 500 milligrams total EPA and DHA.