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How and when do I use it?

  • The first objective, and overriding principle for correcting an omega-3 intake deficiency, is a consistent and long term provision of EPA and DHA in the diet. It is possible to achieve an optimal concentration of EPA and DHA in the circulation and the tissues using whole foods (as listed above). A combined EPA + DHA intake of 500-600 mg per day is the minimum target and careful planning of the diet is necessary to achieve this consistency. Alternately, for those with no intake or inconsistent dietary sources of omega-3, a daily supplement of 1-2 capsules per day (depending on the oil and brand) will achieve equivalent outcomes for modifying membranes.
  • The second objective is to maximise the omega-3 status to aid physiological function of heart and muscle, particularly in times of high physiological strain and need for recovery. The preliminary, aggregated evidence, suggests that a combined EPA + DHA dose of ≥1000 mg per day is linked to reduced physiological strain (such as a reduction in heart rate), improvement of exercise induced inflammation response and possible preservation of muscle structure and function during specific conditions such as immobilisation.
  • The following table summarises the key points to optimising, maximising and maintaining circulating and tissue concentrations of EPA and DHA.

Table 1: Summary of current evidence for fish oil consumption >

Timing

Consume with a mealConsuming the fish oil capsules in conjunction with a normal meal, maximises the EPA and DHA digestion and absorption.Once the omega-3 status is optimised (O3I >8%), missing or skipping several days of intake will have minimal impact. The EPA and DHA, which are taken up into the cells’ membranes, are maintained as incorporated fatty acids, on average for 2 weeks, even when omega-3 supplemental intake is withdrawn.

A low omega-3 status (O3I <5%): non-fish eaters

  • For those unable to achieve recommended intake of 2-3 fatty fish meals per week, supplementing with ≥1000 mg per day of EPA + DHA will elevate the omega-3 status within 4-6 weeks.
  • This translates to 3-4 capsules per day containing the standard dose of 180 mg EPA + 120 mg DHA.

An intermediate omega-3 status (O3I 5-8%): irregular fish eaters

  • A consistent supplemental dose of 500-600 mg per day of EPA + DHA, in combination with whole foods, elevates the O3I within 4-6 weeks.
  • his translates to 2 capsules per day containing the standard dose of 180 mg EPA + 120 mg DHA.

An optimal omega-3 status (O3I >8%): regular / weekly fish eaters and long term fish oil supplement consumers

  • The long term, and minimum aim, is to continue to achieve 500-600 mg per day of EPA + DHA (via food + fish oil as required).
  • In this desirable O3I state, a fish oil supplement can be used to rapidly increase circulating EPA and DHA, and boost membrane concentrations during periods of higher training loads and states of inflammation (where 1000-2000 mg per day of EPA + DHA in the short term has been shown to be effective).

Overall wellbeing / health: 500-600 mg per day of EPA + DHA

Optimising muscle, heart and brain tissue membranes: 500-600 mg per day of DHA

Anti-inflammation (EPA)/pro-resolving (DHA): 1000-2000 mg per day of EPA + DHA

During periods of injury: consider increasing to >1000 mg per day of EPA +DHA

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