How much Omega 3 per day?

You've probably heard that omega-3 fatty acids are healthy and therefore a valuable addition to your healthy diet. And that's why you may have even bought omega-3 supplements. But how much omega-3 is actually recommended per day? What is the most optimal dosage of omega-3 fatty acids during pregnancy? And can you also take too much omega-3? You will find the answers to these questions in this article.

Omega-3 fatty acids are unsaturated fats. The best known are alpha-linolenic acid (ALA) and the fish fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are also called the good fats because they have various positive effects on our health. And that is absolutely true. The general advice is therefore to eat fatty fish once a week. But does the average Dutch person achieve this?

In practice, often not. Not all fish is fatty fish. Herring, eel, mackerel or wild salmon, for example, can be considered fatty fish. A portion of kibbeling does not count, because it mainly contains fat from the oil in which it is fried. Do you suspect that you do not eat enough fatty fish? An Omega 3 supplement is a good addition to your diet.

The Health Council advises on the amount of omega-3 fatty acids we should consume: adults should consume 200 milligrams of omega-3 fatty acids from fish per day[1]. This can be achieved by eating a portion of fish once a week. If you do not achieve this, or if you do not eat fish at all, you can use an omega-3 supplement to supplement your diet.

Ovabalance Omega 3 is made on the basis of algae instead of fish oil. After all, fish also get their omega 3 fatty acids from the algae they eat. Omega 3 can therefore also be extracted directly from algae. This is better for the environment and also for yourself, because these capsules are completely free of fish toxins and 100% vegan. In addition, you do not suffer from a nasty fishy aftertaste: something that many people suffer from when taking fish oil.

For Ovabalance capsules, 1 capsule of omega 3 per day is the correct dosage.

Is it good to eat fish during pregnancy? That is something that many pregnant women wonder. The answer is: yes.

The advice for pregnant women is to eat fish not once, but twice a week. The fatty acids in fish help with the development of the brain and vision in unborn babies*.

At least 1 out of 2 times a week it is advised to eat fatty fish such as salmon or wild trout. But with all the “rules” that exist around eating fish during pregnancy it is not that easy to achieve this. And then we have not even mentioned the fact that the taste or smell of fish can be very off-putting during pregnancy. The advice is therefore, if you do not eat enough or any fish, you take a daily supplement with a quantity of 250 to 450 mg DHA .

If you don't eat fish at all, we recommend taking 2 capsules of algae oil omega 3 per day. If you manage to eat fish once a week, 1 capsule per day is sufficient.

Also see if our other pregnancy vitamins can contribute to your health during pregnancy.

* With a daily intake of 200 mg DHA in addition to the recommended daily intake for omega-3 fatty acids for adults, namely: 250 mg DHA and EPA.

You want to enter pregnancy in good condition. It is therefore wise to supplement a good amount of omega 3 in your body when you want to become pregnant.

In the last 3 months of pregnancy and in the first months after birth, your baby's brain grows relatively much. Omega 3 is extracted from the mother's body for the unborn baby. This can lead to a deficiency in the mother, with possible physical and psychological complaints as a result. So make sure you also get enough omega 3 during your pregnancy.

During breastfeeding, the baby receives omega 3-DHA via breast milk. It is therefore wise to continue using sufficient omega 3 during breastfeeding.

Omega 3 capsules can be taken at any time of the day. For example, during breakfast or dinner, it doesn't matter that much. For the best absorption, take them during a meal.

If you have difficulty swallowing pills, you can also cut open our capsules and take them by mixing the contents with water, a smoothie or some yoghurt.

Omega 3 is a safe supplement to take. You don't take too much of it quickly and there are few side effects. However, an overdose can affect your blood clotting. Blood clotting is important when you have a wound, for example. So, as with any supplement, stick to the daily recommended dosage.

Do you have any questions about our omega 3 capsules? Feel free to contact us. We will be happy to answer them!