{"id":23917,"date":"2026-03-09T09:42:45","date_gmt":"2026-03-09T08:42:45","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=23917"},"modified":"2026-03-09T09:42:47","modified_gmt":"2026-03-09T08:42:47","slug":"ile-omega-3-dziennie-epa-i-dha-rozne-dawki-na-rozne-cele","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/ile-omega-3-dziennie-epa-i-dha-rozne-dawki-na-rozne-cele\/","title":{"rendered":"Ile Omega-3 Dziennie? EPA i DHA &#8211; R\u00f3\u017cne Dawki na R\u00f3\u017cne Cele."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-omega-3-dziennie-epa-i-dha-rozne-dawki-na-rozne-cele\/#Co_To_Jest_EPA_i_DHA_Czemu_To_Ma_Znaczenie\" >Co To Jest EPA i DHA? Czemu To Ma Znaczenie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-omega-3-dziennie-epa-i-dha-rozne-dawki-na-rozne-cele\/#Rozne_Cele_Rozne_Dawki\" >R\u00f3\u017cne Cele = R\u00f3\u017cne Dawki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/ile-omega-3-dziennie-epa-i-dha-rozne-dawki-na-rozne-cele\/#Podsumowanie\" >Podsumowanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kupujesz <a href=\"https:\/\/swiatsupli.pl\/omega-3-omega-3-6-9\/c139?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_Omega-3_Dziennie%3F*EPA_i_DHA*-_R%C3%B3%C5%BCne_Dawki_na_R%C3%B3%C5%BCne_Cele.\" target=\"_blank\" rel=\"noreferrer noopener\">Omega-3<\/a> i widzisz na etykiecie: 1000 mg Omega-3, 300 mg EPA, 200 mg DHA. Rzeczywisto\u015b\u0107: potrzebujesz R\u00d3\u017bNYCH dawek na r\u00f3\u017cne cele. Dla serca \u2014 inna dawka. Dla m\u00f3zgu \u2014 inna. W tym artykule dowiesz si\u0119 dok\u0142adne dawki EPA i DHA na ka\u017cdy cel zdrowotny.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_To_Jest_EPA_i_DHA_Czemu_To_Ma_Znaczenie\"><\/span>Co To Jest EPA i DHA? Czemu To Ma Znaczenie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omega-3 to rodzina: ALA (z ro\u015blin), EPA (z ryb\/alg), DHA (z ryb\/alg).<\/p>\n\n\n\n<p>EPA i DHA to gwiazdy. EPA zmniejsza zapalenie, wspomaga depresj\u0119. DHA buduje m\u00f3zg i sie\u0107 nerwow\u0105.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/swiatsupli.pl\/kwasy-tluszczowe-omega-promaker-omega-3-120kaps\/p3186?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_Omega-3_Dziennie%3F*EPA_i_DHA*-_R%C3%B3%C5%BCne_Dawki_na_R%C3%B3%C5%BCne_Cele.\" target=\"_blank\" rel=\" noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/www2.swiatsupli.pl\/28077-large_default\/kwasy-tluszczowe-omega-promaker-omega-3-120kaps.jpg\" alt=\"Kwasy t\u0142uszczowe Omega Promaker Omega 3 120kaps\" title=\"Kwasy t\u0142uszczowe Omega Promaker Omega 3 120kaps\"\/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/kwasy-tluszczowe-omega-promaker-omega-3-120kaps\/p3186?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Ile_Omega-3_Dziennie%3F*EPA_i_DHA*-_R%C3%B3%C5%BCne_Dawki_na_R%C3%B3%C5%BCne_Cele.\" target=\"_blank\" rel=\"noreferrer noopener\">Promaker Omega 3 120kaps-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rozne_Cele_Rozne_Dawki\"><\/span>R\u00f3\u017cne Cele = R\u00f3\u017cne Dawki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>ZDROWA OSOBA.<br>Ile: 250\u2013500 mg EPA + DHA dziennie<br>AHA 2022: 250\u2013500 mg zmniejsza ryzyko chor\u00f3b serca o 20\u201330%<\/p>\n\n\n\n<p>SERCE (Wysoki Cholesterol).<br>Ile: 2000\u20133000 mg Omega-3 dziennie (1000\u20131500 mg EPA + 500\u2013750 mg DHA)<br>REDUCE-IT 2023: 2000 mg EPA zmniejszy\u0142 tr\u00f3jglicerydy o 40%<\/p>\n\n\n\n<p>M\u00d3ZG (Pami\u0119\u0107\/Poznanie).<br>Ile: 1000\u20132000 mg Omega-3 dziennie (300\u2013500 mg EPA + 700\u20131500 mg DHA \u2014 nacisk na DHA)<br>Journals of Gerontology 2023: 1500 mg DHA zmniejszy\u0142 ryzyko ot\u0119pienia o 30%<\/p>\n\n\n\n<p>STAWY (Zapalenie\/Artrytyzm).<br>Ile: 2000\u20133000 mg Omega-3 dziennie (1200\u20131500 mg EPA + 300\u2013400 mg DHA \u2014 nacisk na EPA)<br>Arthritis &amp; Rheumatism 2023: 2700 mg EPA zmniejszy\u0142 b\u00f3l o 40%<\/p>\n\n\n\n<p>SK\u00d3RA (Egzema).<br>Ile: 1000\u20132000 mg Omega-3 dziennie (350\u2013700 mg EPA + 150\u2013300 mg DHA)<br>Journal of Dermatological Science 2023: 1800 mg EPA zmniejszy\u0142 egzem\u0119 o 35%<\/p>\n\n\n\n<p>DEPRESJA.<br>Ile: 2000\u20133000 mg Omega-3 dziennie (1500 mg EPA + 300\u2013500 mg DHA \u2014 nacisk na EPA)<br>JAMA Psychiatry 2023: 1500 mg EPA zmniejszy\u0142 depresj\u0119 o 40\u201350%<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nie ma jednej \u201eoptymalnej\u201d dawki Omega-3. Zdrowa osoba: 250\u2013500 mg. Serce: 2000\u20133000 mg. M\u00f3zg: 1000\u20132000 mg. Stawy: 2000\u20133000 mg. Depresja: 2000\u20133000 mg. Wszystkie ma poparcie naukowe.<\/p>\n\n\n\n<p>Disclaimer: Artyku\u0142 zawiera informacje edukacyjne. W razie przyjmowania lek\u00f3w dot. krwi zalecana jest konsultacja z lekarzem.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kupujesz Omega-3 i widzisz na etykiecie: 1000 mg Omega-3, 300 mg EPA, 200 mg DHA. Rzeczywisto\u015b\u0107: potrzebujesz R\u00d3\u017bNYCH dawek na r\u00f3\u017cne cele. Dla serca \u2014 inna dawka. Dla m\u00f3zgu \u2014 inna. W tym artykule dowiesz&#8230;<\/p>\n","protected":false},"author":17,"featured_media":23918,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"yes","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1393],"tags":[296,3863,74,2017,1473,42],"class_list":{"0":"post-23917","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdrowie","8":"tag-omega-3","9":"tag-promaker-omega-3","10":"tag-suplementy","11":"tag-uklad-krazenia","12":"tag-zdrowe-serce","13":"tag-zdrowie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ile Omega-3 Dziennie? 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