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Omega 3 supplements
Can anyone take omega-3 supplements regularly for a year? What is the recommended mg for a 23year old female with normal BMI
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Supplements are only necessary if your diet lacks these foods or if recommended by a healthcare provider.
-Yes, most healthy adults can take omega-3 supplements for a year, but it’s important to follow recommended guidelines and consult a healthcare professional before starting.
-For a 23-year-old female with a normal BMI, the National Institutes of Health (NIH) recommends 250–500 mg of combined EPA and DHA daily.
-Avoid exceeding 3,000 mg per day unless advised by a doctor, as high doses may cause side effects (NIH).
-Meeting your omega-3 needs through food is ideal. Foods like salmon, mackerel, sardines, walnuts, flaxseeds, and chia seeds are good sources and provide other nutrients too.
-You can easily include omega-3-rich foods in your meals—try recipes like pan-fried salmon with rice combos, chia seed pudding, or smoothies or oatmeal made with walnut and flaxseed for variety and taste.
Next Steps
As a dietitian, I can help you evaluate your diet, suggest practical ways to increase omega-3 intake from food, and guide you on safe supplementation if needed to achieve your health goals.
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For 23 years old female with normal BMI , the recommended omega 3 intake depends on
Maintain general health
Support specific condition like skin health, PCOS , inflammation and mood
General Recommend Daily intake
EPA + DHA - combined -250-500 mg/ day
ALA ( from flax / chia / walnuts) 1.1 gms / day
Most omega 3 capsule contain 250-1000mg of fish oil
Supplement lebel Tips :
Fish oil 1000mg
But only contain
EPA 180 mg + DHA 120 mg -300mg total omega 3s
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Hi
You don’t need to take it for a year. Take for 2-3 months. But if you are taking blood thinners or anti platelet drug, do not take omega -3 supplements.
Try including it from foods. If you eat animal foods, then fish is a great source.
If you eat plant foods, choose from flax seeds, chia seeds and walnuts.
Next Steps
Here are some benefits of flaxseed and the right way to eat it -
https://www.pragmaticnutritionist.com/post/health-benefits-of-flaxseed
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Good noon pls contact physician kindly.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Better to take seeds then following omega acid tablet only
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Ms. Itu Chhabra
Dietitian/Nutritionist
13 yrs exp
Noida
Supplements are only for meeting deficiencies….
Bmi for 23 year old female can range from 21-22
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