Official recommendations
Generally an average intake of around 500mg long chain Omega-3s per day are recommended by health authorities.
From the National Health & Medical Research Council
Nutrient Reference Values for Australia and New Zealand
 The Australian and NZ governments have launched a new publication Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes (Ref 1) indicating revised and additional recommendations for essential nutrients including protein, vitamins and minerals and, for the first time, dietary fibre and fatty acids.
- This will guide government, regulators, doctors, dietitians and other health professionals in advising on nutrient intakes and dietary recommendations.
- Most people are familiar with RDIs (Recommended Dietary Intakes) from food labels. The food regulatory agency, Food Standards Australia New Zealand, will use the new Nutrient Reference Values to revise on-pack RDIs over the next few months.
 The fatty acids included are linoleic acid (Omega-6), alpha-linolenic acid (shorter chain Omega-3) and DHA, EPA and DPA (long chain Omega-3s). - Three sets of recommendations are made for long chain Omega-3s:
- Adequate intake (AI) levels based on current median intakes - these are levels considered sufficient to prevent deficiency
- Upper Level of Intakes (UL) which provide guidance on safe upper levels of intake
- Suggested Dietary Targets (SDT) which are recommended intakes to reduce the risk of chronic disease
 The Suggested Dietary Targets for long chain Omega-3s are equivalent to the 90 th centile of intake in the Australian/New Zealand population. Most people consume far less than the recommended target intakes. - It is recommended that these intakes are attained by replacing energy dense, low nutrient foods with long chain Omega-3-rich foods such as:
- Fish (eg, tuna, salmon, mackerel)
- Lean beef
- Low energy density long chain Omega-3 enriched foods (eg, milk, bread, yoghurt)
• The recommendations for the long chain Omega-3s are:
| Age/gender group |
Long chain Omega-3 (DHA/EPA/DPA) mg/day |
|
|
Adequate Intake (AI) |
Upper Level of Intake (UL) |
Suggested Dietary Target (SDT) |
| Infants |
0-6 mo. |
- |
Not possible to set |
|
|
7-12 mo. |
- |
Not possible to set |
|
| Children |
1-3 years |
40 |
3000 |
|
|
4-8 years |
55 |
3000 |
|
| Boys |
9-13 years |
70 |
3000 |
|
|
14-18 years |
125 |
3000 |
610 |
| Girls |
9-13 years |
70 |
3000 |
|
|
14-18 years |
85 |
3000 |
430 |
| Men |
19-30 years |
160 |
3000 |
610 |
|
31-50 years |
160 |
3000 |
610 |
|
51-70 years |
160 |
3000 |
610 |
|
>70 years |
160 |
3000 |
610 |
| Women |
19-30 years |
90 |
3000 |
430 |
|
31-50 years |
90 |
3000 |
430 |
|
51-70 years |
90 |
3000 |
430 |
|
>70 years |
90 |
3000 |
430 |
| Pregnant |
14-18 years |
110 |
3000 |
|
|
19-30 years |
115 |
3000 |
|
|
31-50 years |
115 |
3000 |
|
| Lactating |
14-18 years |
140 |
3000 |
|
|
19-30 years |
145 |
3000 |
|
|
31-50 years |
145 |
3000 |
|
Ref 1. NHMRC. Nutrient Reference Values for Australia and New Zealand. Commonwealth of Australia, 2006.
For more information on the new Nutrient Reference Values click here
The National Heart Foundation of Australia:
It is recommended that:
- at least two fish (preferably oily fish) meals per week are consumed;
- both plant and marine n-3 polyunsaturated fatty acids are consumed since it is possible that ?-linolenic acid and marine n-3 polyunsaturated fatty acids protect against CHD by different mechanisms; and
- plant n-3 polyunsaturated fatty acid intakes be at least 2g per day.
Note that a new position paper on long chain Omega-3s is presently being developed by the NHFA.
For more details click here
The American Heart Association
Summary of Recommendations for Omega-3 Fatty Acid Intake
| Population |
Recommendation |
Patients without documented coronary
heart disease (CHD) |
Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts). |
| Patients with documented CHD |
Consume about 1 g of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician. |
| Patients who need to lower triglycerides |
2 to 4 grams of EPA+DHA per day provided as capsules under a physician's care. |
Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician's care. High intakes could cause excessive bleeding in some people.
For more details click here
The International Society for the Study of Fatty Acids and Lipids (ISSFAL)
For cardiovascular health, a minimum intake of EPA and DHA combined of 500 mg/day
For more details see click here
|
