In practice, some providers recommend using 500 mg/day in children under the age of 12 and 1000 mg/day in those over 12 years. As for adults, the recommended doses are usually between 1000–1500 mg/day. But you should talk to your doctor before starting the supplement to make sure it is right for you.
Some studies suggest that omega-3 supplements can improve inattention and other symptoms in kids with ADHD. For example, one study found that 3 months of omega-3 supplementation improved symptoms in a quarter of kids and teens with ADHD; by 6 months, half the kids had shown improvements.
Any benefit from fatty acid supplementation is relatively modest compared to treatment with prescription medication that is FDA-approved for treating ADHD. Any benefit takes 3 months to accrue. PUFAs are essential fatty acids, necessary to health. Like vitamins and minerals, only small amounts per day are needed.
A standard 1000 mg fish oil softgel provides around 300 mg of Omega-3s, and to meet the 500 mg EPA and DHA recommendation, a minimum of two softgels would be necessary.
Among other things, omega-3s boost the body's synthesis of dopamine, the neurotransmitter that ADHD medications act to increase. So, could a daily fish oil capsule help curb the symptoms of ADHD? Quite possibly, suggest several research studies on fish oil for ADHD — including a study published in Pediatrics.
Stimulant medications that treat ADHD can prevent the reuptake of dopamine, increasing brain levels of the chemical. Lifestyle changes can also help, especially in conjunction with standard ADHD treatments. Exercise, a healthy diet, and therapy all offer potential benefits.
Taking an omega-3 fish oil is such an easy, accessible and affordable way to keep your levels of this important nutrient high. However, to see a benefit experts agree between 2,000mg-3,000mg per day for at least three months is ideal.
Some small studies8 have shown that adding magnesium supplements decreases some symptoms of ADHD. Magnesium certainly helps with sleep and relaxation — big challenges for adults and children with ADHD — and should be discussed with your doctor. Baza, Farida El, et al.
Many American children have abnormally low levels of vitamin D. Newer research shows that children with ADHD have lower vitamin D levels than children without the condition. One study showed that expectant mothers with low vitamin D levels had a higher likelihood of their children having ADHD.
Finally, supplementing vitamins B and C can also help alleviate ADD and ADHD symptoms. Vitamin C, like zinc, iron, and magnesium, is used to produce neurotransmitters like dopamine. Additionally, vitamin B deficiency is linked to irritability and fatigue in children.
Taking up to 3000-5000 mg. omega-3 per day is rather safe, although such a high intake is probably not necessary for most people. However, consuming too much fish oil can negatively affect your health and lead to side effects such as high blood sugar and an increased risk of bleeding.
There is no significant benefit to taking fish oil at a specific time of day. However, people may wish to take fish oil with a meal that contains dietary fat. A 2019 study on omega-3 found that taking an omega-3 concentrate with food that contains fat increased bioavailability, making it easier for the body to absorb.
One fish oil finding that was indeed statistically significant was from a large study published in the Journal of the American Medical Association in 2006. That study linked fish oil intake of 250 milligrams per day to a 36% reduction in rates of sudden cardiac death.
Is 1000 mg of fish oil a day too much? A. No, 1 gram or 1000mg of fish oil is the recommended dosage, and it is not too much. More than 3g/day is toxic and may lead to various side effects, including fishy taste, burping, arthralgia, decreased immunity, increased risk of bleeding, and atrial fibrillation.
If you are taking fish oil for general cardiovascular health (as opposed to treatment for elevated triglycerides, for example), or because you think you might not be getting enough omega-3s from your diet, a single 1,000 mg softgel (providing about 300 mg EPA and 200 DHA) should be sufficient.
Fish Oil Dosage Matters
Research has consistently shown that at least 2000 mg of EPA/DHA daily may be necessary for anti-inflammatory effects (7, 8, 9). Similarly, scientists have estimated that the average American adult needs 2000 mg of EPA/DHA daily to reach a healthy omega-3 index level (10).
A good ADHD diet is well-balanced, with a generous portion of fruits and vegetables paired with whole grains, healthy fats, and proteins. This diet ensures your nutritional needs are met and helps keep your mind and body in their best state. Keep in mind that research is ongoing in relation to ADHD and diet.
More research is needed, but essential oils can be an additional treatment option to combat ADHD symptoms. Certain essential oils — like rosemary, frankincense, and vetiver — can help calm hyperactivity or boost focus. Essential oils can be inhaled or applied topically when diluted, but should not be ingested.