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Most sources suggest that the correct daily dosage of fish oil is 2-3 capsules, but that is a very non-specific suggestion. The content of the capsules on the market varies greatly.

A capsule usually contains 500-1000mg of oils. Some brands contain distilled esters, which have a higher concentration of omega-3s and usually a lower concentration of contaminants.

Other brands contain the natural triglycerides, which may, according to some evidence, provide more health benefits, but they must be tested thoroughly for contaminants and the omega-3 content will naturally be lower. If a company uses natural triglycerides, the consumer should check for a "Certificate of Analysis" or COA from an independent laboratory. This document will verify that there was no detectable level of contaminants.

The contaminants of most concern are mercury and PCBs. They may cause or contribute to birth defects and cancers, as well as causing outright symptoms of poisoning.

It is primarily because of mercury and PCBs that people, particularly women and children, are advised to limit their consumption of certain species of fish. Some, such as swordfish, should be avoided entirely.

A dosage of fish oil is sometimes recommended for pregnant women, because they are limited to two servings of low-mercury seafood per week. Two servings does not provide enough DHA (Docosahexaenoic acid), which is essential for normal brain and neurological development in the fetus.

Assuming that a capsule contains 1000mg of distilled esters, natural triglycerides or a combination of the two, the next thing to find out is the total omega-3 content. Not all of the triglycerides or esters are omega-3s. Other fats, included omega-6s and 9s are present.

A 50% concentration of omega-3s can be found in a brand that combines concentrated esters with natural triglycerides. In that case, each dosage of fish oil provides 500mg of omega-3s.

The next thing to find out is the DHA content. Although EPA is important, several studies have now compared the efficacy of each for lowering cholesterol and for other benefits. DHA has proven to be most effective.

It is also the most effective of the omega-3s for resolving depression, attention deficit disorder and similar problems. The highest concentration of DHA that you will find is 28% or 280mg per 1000mg capsule.

There is no recommended daily allowance for the nutrients. Instead, there is an "acceptable intake", which applies to "most" people. A dosage of fish oil can help men and women reach that acceptable intake, which is currently set at 1100mg for women and 1600mg for men. There are some specific recommendations for DHA and EPA, ranging from 110mg per day to 500mg per day.

Now that you know this, there are no upper limits set for the amount that can be consumed through dietary sources. But, in supplement form, it is safest to limit the daily dosage of fish oil to no more than 3000mg. At higher doses, some negative results have been seen, due to the anti-coagulant activity. In other words, don't go overboard. Follow the manufacturer's directions.

Laurel Cohen is a strong advocate of natural health in all its forms: skin care, supplementation, and farm fresh foods. She enjoys introducing people to the best natural products she can find and uses herself daily.

Visit her site http://www.omega-3-for-health.com to learn about the omega 3 fish oils Laurel uses daily for optimal health.

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