Recommendations

• According to Omega-3 FAQ, adults and children who are considered healthy should opt for 220 mg of Omega-3s per day. Pregnant and nursing women should opt for 300 mg per day. Usually, a doctor will recommend a DHA supplement, such as Expecta DHA, in order for a pregnant woman to meet the requirements because it is a vital acid for fetal brain development. Infants that are not breastfed should be given formula that contains DHA, such as Similac Advanced Infant Formula.
  
  Additional doses of omega-3 acids may be recommended by a doctor to individuals with certain health conditions. According to Omega-3 FAQ, individuals who have high levels of triglycerides should take a DHA and EPA supplement of 2 to 4 grams per day. Individuals with coronary heart disease should consume 1 gram per day of DHA and EPA.
  
  

Sources

• There are a variety of sources of DHA and EPA in foods, primarily fish. There are several types of fish servings that are equivalent to 1 gram of DHA and EPA. These include: 15 ounces of wild catfish or 20 ounces of farmed catfish; 7 ounces of flounder; 15 ounces of haddock; 3 to 7 ounces of halibut; 2 ounces of herring; 2 to 9 ounces of mackerel; 2 to 4 ounces of wild Atlantic salmon or 2 to 3 ounces of farmed Atlantic salmon; 2 to 3 ounces of sardines; 3 to 12 ounces of fresh tuna or 4 ounces of white canned tuna. For shellfish, 11 ounces of shrimp and 9 ounces of crab are also equivalent to 1 gram of DHA and EPA.
  
  Oils are also a good source of ALA. Incorporate soybean, canola, walnut, fish and flaxseed oils in your diet. ALA can also be found in nuts, beans and green leafy vegetables.