How Much Omega-3 Per Day? EPA and DHA Doses by Goal
There's no official RDA for EPA and DHA. For general health, many expert groups suggest about 250–500 mg of combined EPA + DHA a day, roughly what two servings of oily fish a week provide. People with heart disease may be advised about 1 g a day, and high triglycerides are treated with 2–4 g a day under medical supervision. The FDA considers up to 5 g a day from supplements safe.
Omega-3 labels can be confusing. A bottle might say "1,200 mg fish oil," but what matters is how much EPA and DHA you get. Here's how much omega-3 per day makes sense for different goals.
The three omega-3s
- ALA (alpha-linolenic acid): from flaxseed, chia, walnuts and canola oil. It's the only omega-3 with an official intake target.
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): from oily fish and algae. These are the ones linked to heart, brain and eye health.
The body converts only a small fraction of ALA into EPA and DHA, so the advice below focuses on EPA + DHA.
Daily amounts by goal
| Goal or group | Typical EPA + DHA per day |
|---|---|
| General health, healthy adults | 250–500 mg |
| People with coronary heart disease | About 1 g, if advised by a doctor |
| High triglycerides | 2–4 g, under medical supervision (often prescription) |
| Pregnancy and breastfeeding | Extra 200–300 mg DHA, often from 8–12 oz of low-mercury fish a week |
| Upper amount considered safe (FDA) | Up to 5 g from supplements |
Official ALA targets
| Group | Adequate Intake (ALA) |
|---|---|
| Men | 1.6 g a day |
| Women | 1.1 g a day |
| Pregnancy | 1.4 g a day |
| Breastfeeding | 1.3 g a day |
Food first
Two servings of oily fish a week, such as salmon, sardines, mackerel, herring or trout, provide about 250–500 mg of EPA + DHA a day on average. If you eat that much fish, you may not need a supplement.
Reading a supplement label
- Find the EPA and DHA amounts, usually listed separately.
- Add them together.
- Check the serving size: it may be two or three capsules.
Example: a softgel listing EPA 180 mg and DHA 120 mg gives 300 mg of EPA + DHA. Comparing fish and krill sources? See fish oil vs krill oil.
Safety
- Side effects: fishy aftertaste, burping, heartburn and loose stools. Taking omega-3 with meals helps.
- Bleeding: high doses may slightly increase bleeding risk, especially with blood thinners.
- Heart rhythm: high-dose omega-3s have been linked to a small increase in atrial fibrillation in some trials.
- Allergies: people with fish or shellfish allergies should talk to an allergist; algal oil is an alternative.
The bottom line
How much omega-3 per day you need depends on your goal. For most healthy adults, 250–500 mg of EPA + DHA from food or supplements is a sensible target. Higher doses for heart disease or triglycerides belong under a doctor's care. Our omega-3 guide covers the evidence behind each use.
Frequently asked questions
Is 1,000 mg of fish oil the same as 1,000 mg of omega-3?
No. A 1,000 mg fish oil capsule usually contains about 300 mg of EPA + DHA. Always read the EPA and DHA amounts on the label.
Do vegetarians need an omega-3 supplement?
They get ALA from plants, but the body converts little of it to EPA and DHA. An algal oil supplement provides DHA (and sometimes EPA) without fish.
Can you take too much omega-3?
High doses can cause digestive upset and may slightly increase bleeding risk. Some trials found a small rise in atrial fibrillation at high doses in people with heart risk factors. Ask your doctor before taking more than 2 g a day.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.