Scientific evidence shows that Omega-3 can regulate sleep-related neurotransmitters, thereby improving problems such as difficulty falling asleep, waking up in the middle of the night and not sleeping deeply. Let’s learn about the effects of Omega-3 in improving sleep through the article below.

Omega-3 is an essential fatty acid that the body cannot produce itself, but plays an extremely important role in maintaining overall health. It is widely known for its many benefits such as preventing cardiovascular disease, enhancing memory, improving vision and fighting inflammation. Omega-3 also helps regulate cholesterol levels, supports brain health and one of the outstanding benefits of Omega-3 is improving sleep quality.

How to use Omega-3 to improve sleep quality: Have you tried it yet? Let’s explore how to effectively use Omega-3 to promote better and deeper sleep in the following content.

Can I take Omega-3 every day?

Omega-3 is an essential fatty acid that the body cannot produce on its own, so external supplementation is necessary to ensure comprehensive health. However, many people wonder whether taking Omega-3 daily is safe or not.

In fact, you can absolutely supplement Omega-3 daily to support your health, but it is important to follow the recommended dosage. Overdosing on Omega-3 can lead to many unwanted side effects. For example, if taken in too high a dose, Omega-3 can cause hypotension, leading to dizziness and fatigue, especially in people with a history of low blood pressure.

How to Use Omega-3s to Improve Sleep Quality: Have You Tried It?

In addition, some people who overdose on Omega-3 may experience digestive problems, including diarrhea, nausea, or stomach upset.

More notably, some Omega-3 supplements contain high levels of vitamin A. When consumed in excess, vitamin A can cause poisoning, adversely affect the liver, and even cause serious damage.

How many Omega-3 capsules should you take per day?

Taking the right dosage is the best way to maximize the benefits of Omega-3, including improving your sleep quality.

When supplementing Omega-3, the most important thing is to consider the EPA and DHA content (the two main forms of Omega-3) in each capsule to adjust the appropriate dosage. Typically, the total amount of EPA and DHA should be maintained between 250mg and 3000mg per day, depending on individual needs and health status. Below are the recommended dosages for different subjects:

• Healthy people: Take 1 capsule per day.
• Children from 6 to 8 years old: Supplement about 900mg of Omega-3 per day.
• Children from 9 to 13 years old: Girls need about 1000mg/day, boys need 1200mg/day.
• Children from 14 to 18 years old: Girls need 1100mg/day, boys need 1600mg/day.
• Adults (16 years and older): Women need 1100mg/day, men need 1600mg/day.
• Middle-aged and elderly people: Need to supplement 1100mg/day.
• Pregnant women: Need to supplement 1400mg/day.
• Breastfeeding women: Need to supplement 1300mg/day.
• People with cardiovascular disease: Need at least 1000mg/day.
• People with diabetes or high blood pressure: Need to supplement 2000mg/day.

Supplement the right dose of Omega-3 every day

What to eat to supplement Omega-3?

In addition to pills, supplementing Omega-3 through diet is a natural and highly effective way to use Omega-3, ensuring that the body receives this nutrient. Below are some foods rich in Omega-3 that you should add to your daily diet:

• Fatty fish: Salmon, mackerel, sardines, herring, tuna.
• Flax seeds: Flax seeds and flaxseed oil.
• Chia seeds.
• Walnuts.
• Green vegetables: Spinach, kale, cabbage.
• Soybeans and soy products: Tofu, soy milk.
• Seafood: Shrimp, oysters, crab.

Fatty fish are high in Omega-3.

With the outstanding benefits that Omega-3 brings to sleep, adding this nutrient to your daily diet can be a natural and effective solution to help you have deeper and more complete nights of sleep. How to use Omega-3 to improve sleep quality: Have you tried it yet? If not, start today to feel the difference that Omega-3 can bring to your health and sleep.