Omega-3 (EPA + DHA) daily dose: evidence-based guide

The short answer: 250–500 mg/day combined EPA + DHA for general health; 1,000–2,000 mg/day for documented cardiovascular indications

Omega-3 fatty acids — primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — have evidence for cardiovascular benefits, triglyceride lowering, and a role in brain and eye development. The dose depends on the goal, and most commercial supplements vary widely in actual EPA + DHA content vs label claim.

Recommended doses by goal

| Goal | EPA + DHA combined daily dose | |---|---| | General maintenance (healthy adults) | 250–500 mg | | Pregnancy / breastfeeding (DHA-focused) | 200–300 mg DHA | | Secondary cardiovascular prevention (prior MI, CHF) | 1,000 mg | | Hypertriglyceridemia (500–1,000 mg/dL) | 2,000–4,000 mg | | Severe hypertriglyceridemia (>1,000 mg/dL) | 4 g/day (prescription-strength, icosapent ethyl or omega-3-acid ethyl esters) |

Dietary vs supplement sources

2 servings of oily fish per week (salmon, sardines, mackerel, herring, anchovies, trout) typically meets the 250–500 mg/day maintenance goal for general health. Supplements are only needed when:

• You don't eat fish
• You're pregnant/breastfeeding and want DHA insurance
• A physician has diagnosed high triglycerides or cardiovascular disease

ALA (from flaxseed, walnuts, chia): converted to EPA/DHA inefficiently in humans (~5–10% conversion). Plant sources don't fully substitute for marine EPA/DHA. Algal oil is the vegetarian EPA+DHA option.

Supplement quality — look for

• Third-party certification: USP, IFOS, NSF, Consumer Lab
• Actual EPA + DHA content per serving (not "1000 mg fish oil" — read the specific EPA/DHA mg)
• Low oxidation markers (peroxide value, anisidine value) — rancid omega-3 can be worse than none
• Molecular form: natural triglyceride (TG) or re-esterified triglyceride (rTG) is better absorbed than ethyl ester (EE), though EE forms are fine for higher doses