The essential fatty acids in fish oil, known as omega-3s (mainly EPA and DHA), are important for a healthy heart and cardiovascular system, and also play a critical role in the health of your skin, joints, cell membrane structure, nervous system, and brain development.
It's now estimated that individuals with a higher dietary intake of EPA and DHA reduce their risk of heart disease by roughly 47% compared to those individuals who do not eat fish.
Adding omega-3s to your diet also helps counteract the excess saturated fat and omega-6 oils found in meats and most vegetable oils.
When researchers measured the level of the omega-3 fatty acids EPA and DHA within red blood cells, they found that they had discovered one of the most significant predictors of heart disease called the omega-3 index. This index was a better predictor of coronary artery disease than other established markers such as total, LDL, or HDL cholesterol; C-reactive protein; and homocysteine. A low omega-3 index score resulted in the least protection and the greatest score resulted in the most protection.
The omega-3 index for those individuals with the greatest protection consumed the equivalent of 1,000 mg of EPA and DHA a day. That equals the EPA and DHA found in eating 14 to 28 ounces of fish several times a week, or taking 3 to 4 regular fish oil softgels or 2 concentrated fish oil softgels daily.
A regular fish oil softgel contains 300 mg of EPA and DHA (180 mg EPA and 120 mg DHA). A concentrated fish oil softgel typically contains 500 to 600 mg of EPA and DHA.
Most experts recommend a daily dosage of 1,000 mg of EPA and DHA combined. Higher doses may be required for therapeutic applications.
