How much omega-3 should a woman get per day?

October 26, 2025 •

3 min read

According to the National Institutes of Health, the adequate intake for alpha-linolenic acid (ALA) is 1.1 grams per day for non-pregnant adult women. This critical nutrient, known as omega-3, plays a vital role in overall health, and a woman's needs can vary depending on her life stage.

Quick Summary

Different women have varying daily omega-3 requirements, depending on age and life stage, particularly for ALA. Recommendations also cover EPA and DHA, and increase significantly during pregnancy and lactation. Sourcing omega-3s from a balanced diet and considering supplements are key strategies for meeting these nutritional needs.

Key Points

Standard Intake: For non-pregnant, non-breastfeeding adult women, the recommendation for ALA is 1.1 grams daily, with a suggested minimum daily intake of EPA and DHA.
Pregnancy & Breastfeeding: Requirements for DHA increase significantly during pregnancy and lactation to support fetal and infant brain and eye development, and additional intake is recommended.
Marine vs. Plant Sources: Fatty fish are the best sources of EPA and DHA, while plant-based foods like flaxseed provide ALA.
Supplements: High-quality fish oil or algae oil supplements are a reliable way to meet EPA and DHA needs, especially for those who don't eat fish.
Health Conditions: Specific amounts of omega-3 may be recommended for certain conditions like heart disease or high triglycerides, but should be managed with a doctor's guidance.
Recognizing Deficiency: Symptoms of omega-3 deficiency can include dry skin, mood swings, fatigue, and joint pain.

Understanding the Different Types of Omega-3s

Before delving into daily intake recommendations, it's essential to understand the three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is plant-based, found in seeds and nuts, and converts to EPA and DHA at a low rate. EPA and DHA are primarily from fatty fish and are crucial for brain and eye health.

Daily Recommendations for Women

For adult women who are not pregnant or breastfeeding, the recommended adequate intake (AI) for ALA is 1.1 grams per day. While there's no official AI for EPA and DHA, a minimum daily intake of combined EPA and DHA is often suggested for healthy adults.

Omega-3 Requirements During Pregnancy

During pregnancy, DHA needs increase to support fetal brain and eye development. The Institute of Medicine recommends 1.4 grams of ALA daily for pregnant women, and additional DHA is often suggested.

Omega-3 Requirements During Breastfeeding

Breastfeeding women also need more DHA, which is transferred to their babies through milk. The AI is 1.3 grams of ALA daily, with additional DHA supplementation often recommended.

Omega-3 for Specific Health Conditions

Women with certain health conditions may benefit from specific amounts of EPA and DHA under medical supervision. Recommendations exist for heart health and managing high triglycerides. Omega-3s, particularly those with higher EPA, have also been studied for their potential benefits for mental health.

Table: Omega-3 Intake by Life Stage


Life Stage	Recommended ALA Intake	Recommended EPA + DHA Intake	Primary Benefit(s)
Healthy Adult Women	1.1 g/day	A minimum daily intake is often suggested	Supports overall health, heart, and brain function
Pregnant Women	1.4 g/day	Additional DHA is recommended	Fetal brain and eye development
Breastfeeding Women	1.3 g/day	Additional DHA is often advised	Infant brain and eye development via breast milk

Sources of Omega-3s: Food vs. Supplements

Food Sources

Fatty fish like salmon, sardines, and herring are excellent sources of EPA and DHA and are generally low in mercury. Plant-based ALA can be found in flaxseed, chia seeds, walnuts, soybean oil, and canola oil.

Supplementation

Supplements are a good option for those who don't eat fish regularly. Look for high-quality fish oil, krill oil, or algae oil (for vegetarians/vegans) that provide both EPA and DHA.

A note on contaminants

Reputable fish and algae oil supplements are typically purified to remove contaminants like mercury. Pregnant and breastfeeding women should choose low-mercury fish or high-quality supplements.

Signs of Omega-3 Deficiency in Women

An omega-3 deficiency can manifest in various ways, with symptoms that can be particularly relevant to women's health. These can include:

Dry skin, acne, or eczema.
Dry eyes.
Brittle hair and nails.
Fatigue and mood swings.
Joint pain.
Increased susceptibility to infections.
Exacerbation of menopausal symptoms like hot flashes and low mood.

Conclusion: Personalized Needs for Optimal Health

The ideal daily intake of omega-3 for women is influenced by life stage, health goals, and diet. While the ALA recommendation is 1.1 grams daily for adult women, EPA and DHA are equally vital for cardiovascular, brain, and overall health. Pregnant and breastfeeding women need more DHA. Adequate omega-3 intake, whether from food or supplements, is crucial for a healthy lifestyle. Consult a healthcare provider to determine the best approach for your needs.

For more detailed information on dietary guidelines, consult the National Institutes of Health(https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/).

Frequently Asked Questions

Yes, pregnant women require a higher intake of omega-3, particularly DHA, to support fetal brain and eye development. The Institute of Medicine recommends 1.4 grams of ALA per day, with many experts also advising additional DHA intake.

Plant-based omega-3s primarily provide ALA, which the body converts into EPA and DHA at a very low rate. Therefore, relying solely on plant-based ALA might not be enough to get the full benefits of EPA and DHA, which are crucial for brain and heart health. Vegans can get preformed DHA and EPA from algae oil.

The FDA has stated that daily intakes of up to 5 grams of combined EPA and DHA from dietary supplements are generally considered safe, but exceeding a certain amount per day from supplements without medical supervision is not advised. Many healthy adults aim for a suggested daily amount.

It is possible for women to get enough omega-3 from food alone by regularly consuming fatty fish and a variety of plant-based sources like flaxseed and walnuts. However, many people in Western countries do not meet the recommended intake of EPA and DHA from diet alone, making supplementation a helpful option.

During menopause, omega-3s can be particularly beneficial for managing inflammation and may help with symptoms like hot flashes and low mood. Adequate intake supports heart and brain health, which can become more critical post-menopause.

Taking very high amounts of omega-3 can increase the risk of bleeding, especially for those on blood-thinning medication. For this reason, discussing higher daily amounts with a doctor is recommended. High-dose cod liver oil also carries a risk of vitamin A toxicity.

Excellent sources of EPA and DHA include fatty fish like salmon, sardines, and herring. For ALA, top sources are flaxseeds, chia seeds, walnuts, and soybean oil.