In percentage terms, the need for omega-3 fatty acids remains the same throughout life and is not dependent on stress or gender. However, pregnant and breastfeeding women should ensure that they consume a particularly high amount to ensure the best possible development of their babies. According to the German Nutrition Society (DGE), the daily requirement for essential fatty acids is 0.5 percent of the total daily energy requirement. This means that 0.5 percent of the calories required daily should consist of omega-3 fatty acids.
So if you have a daily requirement of 2000 kcal, you should cover 10 kcal by consuming essential fatty acids. One gram of fat corresponds to 9.3 kcal. In order to cover the daily requirement of omega-3 fatty acids for a person with a daily turnover of 2000 kcal, they would have to consume 1.075 grams of fat. This corresponds roughly to the amount contained in 100 grams of sardines.
In addition to the amount consumed, the correct ratio of omega-3 and omega-6 fatty acids also plays an important role for your health. It should be 1:3 to 1:5. One gram of omega-3 should therefore be balanced by three to five grams of omega-6.