How Much EPA and DHA Per Day for Seniors?

December 20, 2025 •

4 min read

According to several health organizations, a general daily intake of 250–500 mg of combined EPA and DHA is recommended for healthy adults, and this range is a useful starting point when considering how much EPA and DHA per day for seniors. Your specific needs, however, may vary based on your health status and dietary habits, making it crucial to consult a doctor for personalized advice.

Quick Summary

This article explores the recommended daily intake of EPA and DHA for seniors, covering dosage guidelines, health benefits, and different sources, including supplements and diet.

Key Points

General Guideline: Healthy seniors often aim for 250–500 mg of combined EPA and DHA daily, obtainable from diet or supplements.
Higher Doses for Specific Needs: Individuals with conditions like heart disease or high triglycerides may require higher, medically supervised doses.
Food Sources are Key: The best way to get EPA and DHA is by eating fatty fish like salmon or sardines twice a week.
Supplements for Convenience: High-quality fish oil, krill oil, or plant-based algal oil supplements can help meet daily requirements.
Consult a Professional: It is crucial to consult with a healthcare provider to determine the right dosage for your specific health needs and to avoid interactions with other medications.
Consider Third-Party Testing: When choosing a supplement, look for third-party tested products to ensure purity, potency, and quality.

Recommended Daily Intake for Healthy Seniors

For healthy older adults, many organizations, including the World Health Organization (WHO), suggest a combined daily intake of 250–500 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). This general recommendation is an excellent starting point for most seniors, emphasizing the importance of these fatty acids in maintaining overall health. However, this is a general guideline, and individual needs can differ based on diet, lifestyle, and existing health conditions.

Dosage for Specific Health Conditions

For seniors with pre-existing health issues, the required daily intake of EPA and DHA can be significantly higher than the general recommendations. It is crucial to consult with a healthcare provider before increasing dosage, especially for those on blood-thinning medications.

Coronary Heart Disease: The American Heart Association (AHA) advises up to 1,000 mg of combined EPA and DHA daily for people with coronary heart disease or at risk of a heart attack. Higher doses are still under investigation, and medical supervision is recommended.
High Triglycerides: For individuals with elevated triglyceride levels, doctors may recommend a higher, often prescription-strength, dose. Some studies have shown significant triglyceride reduction with up to 4,000 mg per day under medical supervision.
Joint and Inflammatory Conditions: For inflammatory conditions like rheumatoid arthritis, some sources indicate that higher dosages, sometimes up to 10 grams in specific cases, might be recommended by a doctor. Research is mixed for osteoarthritis, but a daily dose of 1,000 mg of fish oil (with 400 mg EPA and 200 mg DHA) has shown promise for improving knee function.
Cognitive Support: Some studies suggest daily dosages of 900–2,000 mg of EPA and DHA may support cognitive function in older adults at risk of decline, though results can vary.

Sources of EPA and DHA

Seniors can obtain EPA and DHA from both food and supplement sources. While food is the preferred method, supplements are a viable and consistent alternative, especially for those with dietary restrictions or specific health needs.

Food Sources:

Fatty Fish: Excellent sources include salmon, mackerel, sardines, and herring. Health organizations typically recommend two servings of fatty fish per week.
Algal Oil: A plant-based source of DHA and EPA, ideal for vegetarians and vegans.
Other Foods: While rich in ALA (which converts inefficiently to EPA/DHA), foods like flaxseed, chia seeds, and walnuts still contribute to overall omega-3 intake.

Supplements:

Fish Oil Capsules: The most common form, varying widely in concentration. Always check the label for the specific EPA and DHA content.
Liquid Fish Oil: An option for those who have trouble swallowing capsules. Often comes flavored to mask the taste.
Krill Oil: Contains EPA and DHA in a different form (phospholipids) which may enhance absorption.
Cod Liver Oil: Provides EPA and DHA along with vitamins A and D, but be mindful of vitamin A toxicity with high doses.

Important Considerations for Seniors

Third-Party Testing: Since the FDA does not regulate supplements for potency and purity, it is essential to choose brands that are third-party tested (e.g., by IFOS, NSF) to ensure quality.
Medication Interactions: High doses of omega-3 can increase the risk of bleeding, so individuals on anticoagulant or blood-thinning medications should consult their doctor.
Digestive Side Effects: Common side effects include a fishy aftertaste, heartburn, or stomach discomfort. Enteric-coated capsules or liquid forms can help reduce these issues.
Freshness: Omega-3s can go rancid. To ensure freshness, check the expiration date and smell the product.

Comparison of Omega-3 Supplement Types


Feature	Fish Oil Capsules	Liquid Fish Oil	Algal Oil	Krill Oil
Source	Oily fish (anchovies, sardines)	Oily fish (salmon, cod liver)	Marine algae	Antarctic krill
EPA/DHA Level	Varies widely; check labels	Often higher dose per serving	High in DHA, some EPA	Generally lower dose than fish oil
Swallowing	Requires swallowing capsules	Alternative for those with swallowing difficulties	Requires swallowing capsules	Smaller capsules, often easier to swallow
Aftertaste	Potential for fishy burps, though mitigated by enteric coating	Flavored varieties can help	Generally less fishy aftertaste	Often has a mild aftertaste; astaxanthin can help
Best For	General supplementation	High dose needs or swallowing issues	Vegans, vegetarians, or those avoiding fish	Easy swallowing and added antioxidant benefits

Conclusion

For most healthy seniors, a daily intake of 250–500 mg of combined EPA and DHA is a good target, achievable through diet or supplementation. However, this dosage is a starting point, and individual health goals or conditions, such as high triglycerides or coronary heart disease, may require higher amounts, as recommended by a healthcare provider. Sourcing these fatty acids from either fatty fish or high-quality, third-party tested supplements is essential for realizing their benefits for heart, brain, and joint health. Always consult with a doctor to determine the appropriate dosage for your specific needs, especially if you have pre-existing conditions or are on other medications.

Note: This information is for informational purposes only and does not constitute medical advice. Always speak with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

For healthy older adults, a general guideline suggests consuming a combined 250–500 mg of EPA and DHA per day. This can be achieved through regular consumption of fatty fish or through supplementation.

Yes, if you have coronary heart disease or are at risk of a heart attack, the American Heart Association recommends a higher daily intake of up to 1,000 mg of combined EPA and DHA, but this should be discussed with a doctor.

High doses of omega-3, especially above 3 grams per day, should only be taken under medical supervision due to potential side effects, including an increased risk of bleeding, particularly for those on blood thinners.

Fatty fish, such as salmon, mackerel, and sardines, are excellent food sources of EPA and DHA. Aim for two servings per week to help meet your needs.

For seniors who are vegetarian, vegan, or simply don't eat fish, algal oil is a great plant-based source of DHA and EPA. Krill oil is another option, though it may contain a lower dose per capsule.

Choosing high-quality, enteric-coated capsules or opting for liquid supplements with flavoring can help minimize the fishy aftertaste or burps.

Look for supplements that have been independently tested and certified for purity and potency by a third-party organization, such as IFOS (International Fish Oil Standards) or NSF International.