Posted on 06/02/2022 7:18:58 PM PDT by ConservativeMind
About 3 grams daily of omega-3 fatty acids, consumed in foods or supplements, appears to be the optimal daily dose to help lower blood pressure, according to research.
Omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are typically found in fatty fish, such as salmon, tuna, sardines, and oysters. Some people also take combined DHA and EPA in supplements. While some studies suggest that consumption of omega-3 fatty acids may lower blood pressure, the optimal dosage needed to lower blood pressure has not been clear. The NIH has established an adequate intake of omega-3 fatty acids for healthy people at 1.1- 1.6 grams daily.
The analysis found:
Compared to adults who did not consume EPA and DHA, those who consumed between 2 and 3 grams daily of combined DHA and EPA omega-3 fatty acids (in supplements, food or both) had reduced systolic (top number) and diastolic (bottom number) blood pressure by an average 2 mm Hg.
Consuming more than 3 grams of omega-3 fatty acids daily may have added blood pressure-lowering benefit for adults with high blood pressure or high blood lipids:
- At 3g a day of omega-3s, systolic blood pressure (SBP) decreased an average of 4.5 mm Hg for those with hypertension, and about 2 mm Hg on average for those without.
- At 5g a day of omega-3s, SBP declined an average of nearly 4 mm Hg for those with hypertension and less than 1 mm Hg on average for those without.
- Similar differences were seen in people with high blood lipids and among those older than age 45.
About 4-5 ounces of Atlantic salmon provide 3 grams of omega 3 fatty acids. A typical fish oil supplement contains about 300 mg of omega-3s per pill, but doses vary widely.
(Excerpt) Read more at medicalxpress.com ...
This is also said to be of help in combatting Alzheimer and other brain degenerative disease.
My BP is fine I don’t want it to drop 🤪
Regular short sessions of deep breathing everyday can lower bp
I read rhonda patrick say that 4 grams daily was the ideal. that above that there were no further incremental benefits.
I was taking 1000mg daily supplement for a bit and it seemed like a lot. No problems with BP.
3 grams sounds like a lot
From Livestrong...
Researchers in the February 2007 issue of "Nutrition Reviews" performed an analysis of the nutritional value of krill oil compared with fish oil. The chief difference is that krill oil omega-3s are in the form of phospholipids, while fish oil omega-3s are in the form of triglycerides. The type the body uses is phospholipid, and phospholipids provide the building blocks for virtually every cell in the body. Thus krill omega-3s have greater bioavailability for maintaining heart health. Further, krill has naturally occurring astaxanthin which is proven to be a powerful antioxidant.
Hundreds of published studies have shown benefits from supplementing omega-3s for lowering blood pressure. Physicians reporting in the August 2009 issue of "Journal of the American College of Cardiology" expressed frustration at the wide spectrum of dosages used in terms of how best to advise their patients. So they reviewed the most rigorously controlled studies to form a consensus. This group of physicians concluded a daily dose of 500 milligrams combined EPA and DHA is effective for prevention of high blood pressure. However it's important you seek your doctor's advice as he or she knows what's best for you.
I think that’s just a little over one small serving of salmon. About one filet.
2 mm?
That is absurd. Measurement error is larger than that.
Been taking 3gm of EPA only (DHA removed) for about 2.5 years. No idea if it has helped anything other than for sure reduced my trigs by 30%. Hoping it is working like a poor man’s Vascepa which has proven to reduce heart attacks, strokes and remove arterial plaque with extended use.
Doc has me on two of those a day.
Are you taking Omegavia? I have been for several years (4 gm) and noticed a significant reduction in my triglycerides.
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