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The National Academy of Medicine recommends that adults get 1.1 to 1.6 grams of omega-3s per day to ensure nutritional adequacy. “Aim for two servings of fatty fish (8 to 12 ounces) each week ...
Still, the FDA has noted that dietary supplements providing no more than five grams (or 5000 mg) per day of EPA and DHA are safe when used as recommended. ... an ALA omega-3 supplement is for you ...
Cod and tilapia are lower in omega-3s. Shellfish have omega-3s too. In supplement form, fish oil is extracted from fish and shellfish that contain omega-3 fatty acids, sometimes krill, usually ...
It also lists possible safety concerns: "Intake of 3 grams per day or greater of omega-3 fatty acids may increase the risk of bleeding, although there is little evidence of significant bleeding risk at lower doses. Very large intakes of fish oil or omega-3 fatty acids may increase the risk of hemorrhagic (bleeding) stroke." [24]
The Tolerable upper intake levels (ULs) are 3000 μg/day and 100 μg/day, respectively. People consuming cod liver oil as a source of omega-3 fatty acids should pay attention to how much vitamin A and vitamin D this adds to their diet. [10] [11] Cod liver oil is approximately 20% omega-3 fatty acids.
Intake of large doses (2.0 to 4.0 g/day) of long-chain omega−3 fatty acids as prescription drugs or dietary supplements are generally required to achieve significant (> 15%) lowering of triglycerides, and at those doses, the effects can be significant (from 20% to 35% and even up to 45% in individuals with levels greater than 500 mg/dL).