Hi Full of Beans
I cannot make specific recommendations as to amounts.
Recommendations vary from 300mg of DHA to about 1.5 grams of DHA (2.7 grams DHA plus EPA). Some trials look at higher amounts. Regular intake is essential as the body does not store much Omega 3.
A trial suggested western women's uptake of DHA dropped off at about 2grams of DHA a day.
My personal take is that most in the west will have relatively high fat stores of Omega Six, and Omega six lurks everywhere in the processed food chain, nuts are generally high in Omega 6, so aim for a balance in the recognition the reality will be lower.
The vegetable based mother fats of Omega 6 and 3 and the long chain 3s need considering separately. The vegetable fats are both essential to body function and are about balanced in greens. Omega six mother fat is stored in fat between 5-25% dependent on dietary intake. The mother Omega three is not heavily stored. So it is a question of taking a sensible view on your Omega 3:6 mother fat balance taking into account existing fat stores in determining your intake of mother fats eg flax oil, olive oil, 369 oils etc.
The long chain fats can be made by the body from the mother Omega 3 but lots of things stop conversion. The body deals with all the fats differently and uses them for different things. I personally aim for 1.5 grams a day plus of DHA so 3tps plus of a quality fish oil. This is the best I have found so far
http://www.vitacost.com/Carlson-Norw...igh-In-EPA-DHA
http://www.vitacost.com/Carlson-The-...inest-Fish-Oil
A mix of fish oil and cod liver will reduce the risk of excess A or D as fish oil does not contain significant A and D, although Cod liver does. Check labels for contents.
It is complex there are no absolute answers.
Fish oil composition details can be found on Nutritiondata.com
http://www.nutritiondata.com/
Please talk to your doctor about dietary change as fish oil can cause blood thinning and have other effects in a small number of people.
Andi BB - the book has come back, I have read it again!, - I think I am going word blind, - and gone back for hopefully the last few little bits - so soon!
RB