3g of omega-3 fatty acids every day can help lower blood pressure

According to a review of studies, consuming about 3 grams of omega-3 fatty acids in supplements or foods daily appears to be the optimal daily dosage to help lower blood pressure.

Omega-3 fatty acids EPA and DHA are common in oily fish, including trout, sardines, tuna, salmon, oysters and herring. Many people also take a combination of EPA and DHA in supplements.

While some studies indicate that consuming omega-3 fatty acids may help lower blood pressure, the optimal dosage needed to lower blood pressure isn’t clear. The NIH has confirmed that an adequate daily intake of omega-3 fatty acids for healthy people is 1.1 to 1.6 grams, depending on gender and age.

According to this study, the average person could have a modest drop in blood pressure when consuming about 3 grams per day of these fatty acids.

The results of 71 global clinical studies published between 1987 and 2020 were analysed. The studies looked at the association between the omega-3 fatty acids EPA and DHA and blood pressure in individuals 18 years of age and older with hypertension or without or with cholesterol disorders. There were nearly 5,000 individuals, ranging in age from 22 to 86 years. They consumed supplements and/or dietary sources of fatty acids for an average of 10 weeks.

The analysis revealed:

  • Compared to individuals who did not consume DHA and EPA, individuals who consumed between 2 and 3 grams of combined EPA and DHA omega-3 fatty acids daily (in food, supplements, or both) had a reduction in systolic blood pressure and diastolic blood pressure with an average of 2 mm Hg.
  • Consuming more than 3 grams of omega-3 fatty acids daily could have blood pressure lowering benefits for individuals with hypertension or high blood lipids.
  • A daily dose of 3 g of omega-3 fatty acids resulted in a systolic blood pressure drop averaging 4.5 mm Hg for people with high blood pressure and about 2 mm Hg on average for people without high blood pressure.
  • A daily dose of 5 g of omega-3 fatty acids resulted in a systolic blood pressure drop averaging almost 4 mm Hg for subjects with high blood pressure and on average less than 1 mm Hg for subjects without high blood pressure.
  • Similar differences were found in subjects with high blood lipids and those over 45 years of age.

About 3 grams of omega 3 fatty acids are provided by 4 to 5 ounces of Atlantic salmon. There is approximately 300 mg of omega-3 fatty acids in a fish oil supplement, although dosages can vary widely.

Most studies reported on fish oil supplements rather than DHA and EPA omega-3 fatty acids derived from food, indicating that supplements may be an alternative for individuals who cannot regularly consume fatty fish such as salmon. Algae supplements with DHA and EPA fatty acids are also an option for individuals who do not eat fish.

The FDA does not object to the use of certain health claims that the consumption of DHA and EPA omega-3 fatty acids in dietary supplements or foods could help reduce the risk of high blood pressure and coronary heart disease. However, they said the evidence was inconsistent and inconclusive.

Omega 3 fatty acids infographic

Image source – healthcare.utah

Would you like to use our images on your site? Right click on the image for embed code

Leave a Comment