How Much Fish Oil Do I Take Per Day?

January 10, 2026 •

4 min read

Did you know that most mainstream health organizations recommend a minimum of 250–500 mg of combined EPA and DHA daily for healthy adults? Understanding how much fish oil to take per day is not a simple one-size-fits-all answer, as the optimal dosage can vary significantly based on your individual needs, health status, and the concentration of your supplement.

Quick Summary

Deciphering fish oil supplement labels requires understanding the EPA and DHA concentration, not just total milligrams. Dosage can vary widely, from general health support to higher therapeutic amounts for specific conditions like high triglycerides or heart disease.

Key Points

Check EPA and DHA Levels: The amount of combined EPA and DHA is more important than the total fish oil amount listed on the label.
Start with the Basics: For general health, 250–500 mg of combined EPA and DHA daily is a common recommendation.
Dosage Varies: Therapeutic doses for conditions like high triglycerides can be up to 4 grams daily but require a doctor's supervision.
Timing Matters: Take fish oil with meals to enhance absorption and minimize side effects like acid reflux.
Consult a Professional: Always talk to a healthcare provider before taking high doses or if you have pre-existing conditions or take other medications.
Monitor for Side Effects: Watch for mild side effects such as unpleasant taste, heartburn, or diarrhea, which can indicate dosage is too high.

Understanding the Most Important Numbers

Many people mistakenly look at the total fish oil amount (e.g., 1000 mg) on the supplement bottle and assume that is their omega-3 intake. The truth is, the amount of total omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is what matters most. A standard 1000 mg softgel may only contain around 300 mg of combined EPA and DHA, meaning you might need to take multiple capsules to reach your desired daily dose. Always check the supplement facts label to find the breakdown of EPA and DHA per serving.

Standard Daily Recommendations

For most healthy adults, a daily intake of 250–500 mg of combined EPA and DHA is sufficient for general well-being and supporting overall health. This amount can typically be obtained by eating fatty fish like salmon or sardines at least twice per week. For those who don't consume fish regularly, supplementation is a viable option. Many standard fish oil supplements are formulated to meet this dosage with one or two softgels per day, depending on their concentration.

Therapeutic Doses for Specific Conditions

For certain health conditions, much higher doses of fish oil are recommended, but these should always be discussed with a healthcare provider. The American Heart Association (AHA) and other organizations have provided specific guidance for therapeutic use.

Heart Disease

For individuals with a history of heart disease, such as a prior heart attack, the AHA recommends approximately 1 gram (1000 mg) of combined EPA and DHA daily. This dosage is intended to help reduce the risk of further cardiac events.

High Triglycerides

For people with very high triglyceride levels, higher doses are often prescribed to manage the condition. The AHA suggests 4 grams (4000 mg) per day of prescription-grade omega-3s, which can significantly lower triglyceride levels when used alone or with other medications. It is important to note that this is a therapeutic dose, and a doctor’s supervision is essential.

Depression and Anxiety

Some research indicates that higher doses of omega-3s, particularly those with a greater concentration of EPA, may help reduce symptoms of depression and anxiety. Doses ranging from 200–2,200 mg per day have been studied, but more research is needed to provide conclusive recommendations.

Navigating Different Fish Oil Formulations

Choosing a fish oil can be overwhelming, with various brands offering different concentrations, purity levels, and forms. Here is a comparison to help clarify the differences between standard and premium products.


Feature	Standard Omega-3 Supplement	Premium Omega-3 Supplement (Therapeutic)
EPA + DHA per Capsule	Typically around 300 mg (e.g., 180 mg EPA, 120 mg DHA)	Often 700–1000 mg, or even higher, per capsule
Daily Dose for ~1g	3–4 Capsules typically needed	1 Capsule (highly concentrated)
Dosage Goal	General Health Maintenance	Targeted Therapeutic Effect
Purity & Safety	Food-grade quality, basic filtration. May have higher oxidation levels.	Pharmaceutical purity. Molecular distillation removes heavy metals and contaminants. Low oxidation.
Tolerability	Good, but potential for fishy aftertaste or burps.	High tolerability; no fishy aftertaste due to high purity.

How to Take Fish Oil Properly

Take with meals: Omega-3s are fats and are best absorbed when consumed with a meal containing other fats. Taking your supplement with food can also help minimize common side effects like acid reflux or an upset stomach.
Split the dose: If you are taking a higher dosage, consider splitting it into two smaller doses—one in the morning and one in the evening—to further reduce the risk of digestive side effects.
Consistency is key: For best results, take your fish oil supplement at a consistent time each day to build a routine.

Potential Risks and Precautions

While fish oil is safe for most people, taking too much can cause side effects. Excessive intake (over 3 grams daily from supplements) may increase the risk of bleeding. Other potential side effects include heartburn, nausea, and diarrhea. If you are on blood-thinning medication or have a pre-existing medical condition, it is crucial to consult your doctor before starting supplementation. The U.S. Food and Drug Administration (FDA) recommends that the daily intake of combined EPA and DHA from dietary supplements does not exceed 2 g per day. The European Food Safety Authority (EFSA) suggests up to 5 g of combined EPA and DHA daily is safe for adults. For therapeutic doses, a doctor's guidance is essential.

Conclusion: Finding the Right Dose for You

Determining the right daily fish oil dosage depends on your health objectives and the specific supplement you choose. For general health, 250–500 mg of EPA and DHA combined is a common recommendation. For higher therapeutic needs, especially concerning heart health or elevated triglycerides, larger doses are used under medical supervision. Always prioritize quality, read the supplement facts panel carefully, and consult a healthcare professional to ensure your chosen dose is appropriate for your individual health status. National Institutes of Health (NIH) Office of Dietary Supplements offers reliable, consumer-friendly information on omega-3 fatty acids.

Frequently Asked Questions

For general health, look for a supplement that provides 250–500 mg of combined EPA and DHA per day. For therapeutic purposes, your doctor might recommend higher concentrations, sometimes requiring a prescription.

A 1000 mg fish oil softgel often contains only about 300 mg of combined EPA and DHA, so one may not be enough to meet the 500 mg recommendation. Always check the supplement facts to confirm the EPA and DHA content.

Taking fish oil with a meal, especially one containing fat, can improve absorption and reduce common side effects like fishy burps or heartburn. Splitting the dose can also be beneficial.

For most individuals, a daily intake of up to 3 grams of fish oil is considered safe. However, doses above this level may increase the risk of bleeding. Higher therapeutic doses (4 grams) are used for specific conditions but should only be taken under medical supervision.

Common side effects include an unpleasant taste, bad breath, heartburn, nausea, diarrhea, and upset stomach. Higher doses may increase the risk of bleeding.

The AHA recommends that people with established heart disease take about 1 gram per day of EPA plus DHA under a doctor's care. However, they do not generally recommend supplements for people without high cardiovascular disease risk, suggesting instead that they eat fish twice a week.

Look for products that list the specific amounts of EPA and DHA on the label. High-quality supplements often have third-party certifications like IFOS or USP, ensuring purity and freshness. Premium supplements typically offer higher concentrations and undergo more rigorous testing for contaminants.