Hormonal
Daily intake of 250-450 mg of long-chain n-3 polyunsaturated fatty acids (EPA and DHA) from oily fish provides anti-inflammatory benefits and supports cardiovascular health by modulating eicosanoid production and gene expression.
Aim to eat oily fish (like salmon or mackerel) or take a high-quality fish oil/algae supplement to get 250-450 mg of EPA and DHA daily. This helps reduce inflammation and supports heart health. If you are pregnant, limit oily fish to two portions a week to avoid contaminants, but ensure you still get enough DHA (at least 300 mg/day) through other sources if needed.
Recommendations for EPA plus DHA intake from oily fish vary between 250-450 mg/day... The existing literature supports the protective effects of LC n-3 PUFA (as opposed to n-6 PUFA and saturated fat) in maternal and offspring health, cardiovascular health, insulin sensitivity, the metabolic syndrome, cancer, critically ill patients, and immune system disorders.
Why this rating
This is a review paper citing multiple guidelines and studies, but it is not a primary RCT itself.
Source
FATTY ACIDS AS BIOCOMPOUNDS: THEIR ROLE IN HUMAN METABOLISM, HEALTH AND DISEASE - A REVIEW. PART 2: FATTY ACID PHYSIOLOGICAL ROLES AND APPLICATIONS IN HUMAN HEALTH AND DISEASE
Lefkothea-Stella Kremmyda et al. · Biomedical Papers · 2011
DOI 10.5507/bp.2011.052
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