Understanding How Much Omega-3 Should a Person Take Per Day

October 10, 2025 •

3 min read

According to the World Health Organization, a daily intake of combined EPA and DHA is often recommended for healthy adults to maintain overall well-being. Understanding how much omega-3 should a person take per day is important, though specific needs can vary significantly based on age, health status, and dietary choices.

Quick Summary

Daily omega-3 intake varies by age and health, with general recommendations for combined EPA and DHA for most adults. Requirements may differ for specific conditions like heart disease or high triglycerides. Sources include fatty fish and plant-based foods, though conversion efficiency differs. It is important to consult a healthcare professional regarding appropriate intake.

Key Points

General Recommendation: Healthy adults should aim for a certain amount of combined EPA and DHA daily, often achieved by eating two servings of oily fish per week.
Considerations for Heart Health: The American Heart Association suggests a specific amount of EPA and DHA per day for individuals with coronary heart disease, to be discussed with a healthcare professional.
High Triglyceride Treatment: Specific amounts of prescription omega-3s may be used to manage high triglycerides, under medical supervision.
Safe Upper Limit: Health authorities suggest a potential upper limit for daily intake of combined EPA and DHA from dietary supplements for most adults, though exceeding this level may increase bleeding risk.
Check Supplement Labels: When choosing a supplement, check the label for the specific amounts of EPA and DHA, not just the total fish oil content, and look for third-party purity testing.
Personalize Your Intake: Individual needs vary greatly; consulting a healthcare provider is recommended to determine your optimal omega-3 intake, especially if you have health conditions or are considering supplements.
Plant-Based Conversion is Low: While plant sources like flaxseed provide ALA, the body’s conversion to the more potent EPA and DHA is often considered inefficient, making fish or algae-based sources more direct sources of those specific fatty acids.

The Importance of Omega-3 Fatty Acids

Omega-3 fatty acids are crucial polyunsaturated fats vital for cellular health, brain function, and managing inflammation. Key types include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is plant-based, while EPA and DHA, predominantly found in fatty fish, are considered more beneficial. The body's conversion of ALA to EPA and DHA is limited, highlighting the importance of directly consuming EPA and DHA.

General Omega-3 Recommendations for Adults

Most health bodies suggest healthy adults consume a certain amount of combined EPA and DHA daily, often met by eating oily fish twice weekly. For ALA, the National Academy of Medicine advises a specific daily intake for men and women. Specific conditions may warrant different intakes, always under medical guidance:

Heart Health: The AHA advises those with heart disease to aim for a specific amount of EPA plus DHA daily, ideally from fish or supplements under medical guidance.
High Triglycerides: For severe hypertriglyceridemia, the AHA recommends a specific amount of prescription omega-3s daily, alongside diet and exercise, under medical supervision.
Mental Health: Some studies suggest certain amounts may help with depression and anxiety symptoms, potentially with a higher EPA-to-DHA ratio being more effective.

Potential Risks and Safe Upper Limits

Excessive omega-3 intake can cause side effects. Health authorities generally consider a certain amount per day of combined EPA and DHA from supplements safe for adults. Exceeding recommended amounts without medical advice is not advised due to potential risks, including increased bleeding risk. Other side effects can include unpleasant taste, bad breath, heartburn, nausea, and diarrhea. Individuals taking blood thinners or anticipating surgery should consult a doctor about omega-3 supplements due to the bleeding risk.

Sources of Omega-3 Fatty Acids: Food vs. Supplements

Food sources are often a good way to get omega-3s, but supplements can be a useful alternative for those who don't eat fish regularly.


Source Type	Examples	Primary Omega-3s	Considerations
Oily Fish	Salmon, Mackerel, Sardines, Herring	EPA & DHA	Excellent natural source, but mercury can be an issue in some fish.
Plant-Based (ALA)	Flaxseed, Chia Seeds, Walnuts, Canola Oil	ALA	Poorly converted to EPA/DHA by the body.
Algal Oil	Algae-based supplements	DHA & EPA	Vegan/vegetarian source of DHA, and sometimes EPA.
Fish Oil Supplements	Capsules, liquids	EPA & DHA	Provides a specific amount; check labels for EPA/DHA content and third-party testing.

Choosing a Quality Omega-3 Supplement

When selecting an omega-3 supplement, check the label for the specific amounts of EPA and DHA, as total fish oil content can be misleading. Look for third-party testing to help ensure purity. Also, check for antioxidants like Vitamin E, which may help prevent rancidity.

Conclusion: Tailoring Your Daily Omega-3 Intake

Determining the right daily omega-3 intake is a personalized process. Healthy adults should aim for a general recommended amount of combined EPA and DHA, primarily from oily fish. Those with specific health issues may require different amounts under medical guidance. Always consult a healthcare provider to determine the best approach for your individual needs.

Frequently Asked Questions

For healthy adults, many health organizations recommend a daily intake of combined EPA and DHA. This can often be met by consuming two servings of fatty fish per week. Always consult with a healthcare professional for personalized guidance.

EPA and DHA are long-chain omega-3 fatty acids primarily found in fatty fish and algae, known for their powerful health benefits. ALA is a short-chain omega-3 found in plant-based sources like flaxseed and walnuts. The body can convert some ALA into EPA and DHA, but this process is often not considered highly efficient.

Yes, for individuals with coronary heart disease, the American Heart Association (AHA) suggests discussing a specific daily intake of combined EPA and DHA with a healthcare provider.

Health authorities suggest a potential upper limit for daily intake of combined EPA and DHA from dietary supplements for most adults. It is important to consult a healthcare professional regarding appropriate intake, as high doses may increase certain risks.

Pregnant and breastfeeding women are often advised to consume an additional amount of DHA per day to support fetal and infant development. A way to achieve this is by eating low-mercury fish weekly or through supplementation, after consulting with a healthcare professional.

Food sources like fatty fish are often preferred because they contain other beneficial nutrients. However, supplements can be a reliable alternative for individuals who do not eat fish regularly or may need a different amount, as advised by a healthcare professional.

Look for supplements that specify the concentration of EPA and DHA on the label. Choose brands that are third-party tested for purity and quality, and check the expiration date to help ensure freshness, as omega-3s can go rancid.