A review indicates that the optimal amount of omega-3 fatty acids for lowering blood pressure is likely to be in the range of 3 grams per day.
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What does Omega 3 support in your body?
In recent years, scientists have discovered many amazing benefits of omega-3 fatty acids, including immune support, heart health and memory enhancement.
While there is some evidence that taking omega-3 fatty acids in food or supplements may reduce the risk of developing high blood pressure, the optimal amount of consumption for this benefit is not clear.
A review of dozens of studies published a few days ago in the Journal of the American Heart Association indicates that the optimal amount of omega-3 fatty acids for consumption to lower blood pressure is likely to be about 3 grams per day. According to sciencedaily.
The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are commonly found in fatty fish, such as salmon, tuna, sardines, trout, herring, and oysters.
Some people also take DHA and EPA together in supplements. While some studies suggest that consuming omega-3 fatty acids may lower blood pressure, the optimal dose needed to lower blood pressure has not been clear.
Researchers at the Macau University of Science and Technology in China analyzed the results of 71 clinical trials from around the world, published from 1987 to 2020.
Studies have examined the relationship between blood pressure and omega-3 fatty acids in those 18 years of age or older with or without high blood pressure or cholesterol disorders.
There were approximately 5,000 participants combined, ranging in age from 22 to 86.
Participants took prescribed dietary sources and/or supplements of fatty acids for an average of 10 weeks.
The analysis found that, compared to adults who did not consume EPA and DHA, those who consumed between 2 and 3 grams per day of the combined omega-3 fatty acids EPA and DHA in supplements, food, or both had reduced systolic (top number) and diastolic (lower number) blood pressure )) with an average of 2 mm Hg.
When taking 3 grams per day of omega-3s, systolic blood pressure decreased by an average of 4.5 mm Hg for those with high blood pressure, and about 2 mm Hg on average for those without high blood pressure.