Omega 3 dose for a rugby player
Answer
250mg of combined EPA and DHA a day, which is the threshold for the authorised heart claim. It does not scale with body mass, position or training load. One Futuro Labs softgel provides 300mg.
Key takeaways
- What is the figure?
- 250mg of combined EPA and DHA a day, which is the condition of use for the authorised heart claim.
- Does it scale with size?
- No. Unlike protein, it is a flat figure for all adults regardless of body mass or training load.
- How many capsules is that?
- Depends on the product. Futuro Labs Omega 3 Fish Oil provides 300mg combined in one mini softgel.
The number, and what it is not
The authorised claim is that EPA and DHA contribute to the normal function of the heart, with the effect obtained at a daily intake of 250mg of combined EPA and DHA.
That is a flat figure for all adults. There is no rugby version, no forward version and no body weight adjustment, which is a genuine difference from protein where targets are set per kilogram. The DHA claims for normal brain function and normal vision each need 250mg of DHA on its own, which standard strength products do not reach.
Checking a product against it
Find EPA and DHA on the nutrition panel, in milligrams, and check whether the figures are per capsule or per two or three. Add them together and compare to 250mg.
Futuro Labs Omega 3 Fish Oil provides 180mg EPA and 120mg DHA per mini softgel, which is 300mg combined at one capsule a day for 17p. Many standard strength products need two or three capsules to reach the same figure, which triples the real daily cost.
The full version
- How many fish oil capsules a day for a rugby player?The conversion table and why the front of pack figure is the wrong number.
- Omega 3 for rugby playersWhat is authorised, what is not, and the club diet problem.
The product
Futuro Labs Omega 3 Fish Oil
Futuro Labs Omega 3 Fish Oil is the 180mg EPA and 120mg DHA one at 17p a day, clearing the 250mg threshold at a single capsule, which makes the 90 softgel tub a genuine 90 day supply.
- 300mg combined EPA and DHA per softgel
- Batch tested to ISO 17025 standards
- Deodorised mini softgel, one a day
- Bovine gelatin shell, not vegetarian
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
What omega 3 dose should a rugby player take?
250mg of combined EPA and DHA a day, which is the authorised claim threshold.
Does a bigger player need more?
No. The threshold is flat for all adults, unlike protein which scales per kilogram.
How do I check a product?
Add EPA and DHA per capsule from the panel and compare the total to 250mg.