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To get the proper amount of omega-3 fat, you should consume two or more servings of fatty fish such as salmon, herring, whitefish, tuna, mackerel, rainbow trout or sardines each week. You could also take a fish oil supplement to obtain the equivalent of two fatty fish meals, which equates to roughly 600 mg of omega-3 fat in the form of supplements per day. To determine the actual amount of omega-3 fat in a fish oil supplement, check the label and add the EPA plus DHA plus "other omega-3" ingredients. If you have a health condition such as heart disease or high blood levels of triglycerides, you should consume higher levels of omega-3 at your doctors discretion. There are several precautions that you should remember when taking fish oil, as with all vitamin and mineral supplements: * Do not take fish oil supplements if you are using any blood thinning medications. * Choose products with the words "pharmaceutical grade" or "molecularly distilled"  on the bottle. Take 200 to 400 IU of natural vitamin E daily if you consume more than two grams (2,000) of fish oil daily. * Consult your doctor before taking any supplements to assure that they are right for you and do not interact negatively with other medications you are currently taking. 
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