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Does DHA fish oil help with insomnia? How much daily?

May 2014
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Answered by

Practicing since : 2002
Answered : 6312 Questions
does DHA fish oil help with insomnia? How much daily?]
Posted Fri, 8 Nov 2013 in General Health
Answered by Dr. Vivek Chail 46 minutes later
Brief Answer:
One to two capsules per day is the recommended

Detailed Answer:
Thanks for writing in to us.

I have read through your query in detail.

Fish oil has long been praised for its positive effect on various cardiovascular disease components, such as blood pressure and lipid lowering. There is also evidence that it may improve symptoms of mood-disorders, such as depression and bipolar disorder. Lesser known though is that fish oil may actually help to regulate sleep patterns and increase quality of sleep.

Fish oil is high in the Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and can be obtained directly from fatty fish or from supplements. A 2008 study in the Journal of Nutrition conducted by M. Lavialle and colleagues suggests that a diet deficient in Omega-3 fatty acids lessens the melatonin rhythm, weakens the circadian clock functioning, and has a part in nocturnal sleep disturbances.

Fish oil plays a role in enhancing the secretion of melatonin, according to studies in the American Journal of Clinical Nutrition. Melatonin is a hormone which helps to regulate sleep and wake cycles and is often used to treat insomnia and jet lag. Fish oil components EPA and DHA have also been shown to lower norepinephrine levels. Norepinephrine is a stress hormone associated with the fight-or-flight response and works to increase heart rate among other things. It is also one of the major neurotransmitters associated with sleep - the other being serotonin. Norepinephrine is a necessary component of the sleep cycle as it is responsible for the Rapid Eye Movement or REM stage. An imbalance of norepinephrine can negatively affect sleep patterns and lead to daytime drowsiness.

According to the World Health Organization, people should consume 0.3 to 0.5g of daily EPA + DHA. This equates to at least two servings (3.5 oz) per week of fatty fish such as salmon, halibut, canned tuna, bluefish, herring, pollock and catfish. The average 1,000mg fish oil capsule contains a ratio of 180mg EPA and 120mg DHA, therefore one to two capsules per day is the recommended amount.

I hope this answers your query.
Do write in in case of doubts.

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