Jerusalem Post
ByDR. DALIT DRAIMAN-MEDINA
Omega-3 fatty acids are known to play a central role in heart health, brain development, and immune system health. Despite their enormous importance, it is still not clear to the public exactly how much should be consumed and why recommendations around the world differ from one another.
A new comprehensive review, published in Nutrition Research Reviews, examined 42 official guideline documents from countries and international organizations in order to map recommendations for the consumption of long-chain omega-3s – EPA, DHA, and DPA – at different stages of life. The findings point to a complex picture that includes inconsistency, large gaps, and a lack of clarity regarding desired intake. Moreover, it clearly emerges that most of the world’s population is far from consuming the recommended amount.
Why is omega-3 so important?
Scientific research consistently shows that adequate intake of EPA and DHA is associated with:
● Reduced risk of heart disease
● Reduced rate of preterm births
● Normal cognitive and visual development in infants
● Reduction in chronic inflammation
● Reduced risk of dementia and depression
Despite the clear benefits, average intake in many countries is significantly lower than required.
What do countries recommend? A non-uniform picture
Out of the 42 documents examined, only 71% included a clear quantitative recommendation for omega-3 intake. The differences between countries are very large.
Adults
The most common recommendation is 250 mg per day of EPA + DHA
This is the recommendation of EFSA (the European Food Safety Authority), additional international organizations, and several countries. However, there are countries that recommend more: France: 500 mg per day EPA + DHA; the UK: At least 450 mg per day; Australia and New Zealand: A higher health target – 610 mg per day for men and 430 mg for women.
Pregnancy and breastfeeding – the strongest recommendations
Due to significant evidence regarding the prevention of preterm birth and support for brain development, most countries recommend: A basic intake of a combination of 250 mg EPA + DHA per day
And in addition: Another 100–200 mg DHA per day (due to its importance for fetal brain development, development of the fetal retina, and prevention of preterm births).
Some guidelines recommend a higher intake of 800–1000 mg per day of a combination of EPA + DHA in women who are at risk of a lower basic intake of omega-3 (such as vegans, women with poor nutritional status, or women who do not consume fish and seafood).
Infants and children
Despite the critical importance for brain development, there are few clear guidelines:
● For infants, 70–200 mg DHA per day is recommended (depending on age and country)
● For children, recommendations range between 40 mg and 250 mg per day
Some countries simply apply adult recommendations to children, from age one to age 14 – without a uniform basis.
Adults over age 65
Only five documents included a clear recommendation for older age, even though omega-3 affects the heart, brain, and muscle mass at this age. Recommendations range between 90 mg per day and 250 mg per day.
Does the public meet the recommendations? The answer is almost always no. In 76% of countries worldwide, EPA + DHA intake is lower than 250 mg per day – the minimum threshold recommended by the Food and Agriculture Organization (FAO). Blood tests from around the world also indicate very low omega-3 levels in the population.
Supplements – are they necessary?
Despite the preference for natural food, the review indicates that supplements are an essential tool:
● During pregnancy: DHA supplements reduce the risk of preterm birth
● In the general population: A dose of up to 1 gram of DHA or 5 grams of EPA+DHA per day is considered safe
● Among vegetarians and vegans: Algae-based supplements are recommended
In other words: In most cases, it is difficult to reach sufficient intake through diet alone.
What is important to know?
250 mg EPA + DHA per day is the recommended minimum, but in many countries the recommendation is higher.
Pregnant and breastfeeding women need additional DHA.
Children and older adults do not receive clear guidelines, but the nutritional need exists.
Most people do not consume enough omega-3.
Supplements are safe and effective, especially for those who do not eat fish.
The review clarifies how gaps in knowledge and policy regarding omega-3 affect public health – and why there is great importance in updating guidelines and making high-quality, sustainable omega-3 sources accessible to the entire population.
