Short answer: most healthy adults aim for about 250–500 mg of combined EPA and DHA daily, with higher amounts (around 1,000 mg EPA+DHA per day) sometimes used for certain conditions under medical supervision. Always consider your overall diet and any medical guidance you’re following. Details and practical guidance
- General recommendations
- Typical targets: 250–500 mg/day of EPA+DHA for heart and brain health. This can usually be achieved by consuming two servings of oily fish per week or by taking a fish oil supplement that provides EPA+DHA in that total daily range [web results cited in the gathering step].
- If you don’t regularly eat fish, a supplement can help you reach the 250–500 mg/day goal, but check the label to confirm the actual EPA+DHA content per serving.
- Special populations and higher targets
- Cardiovascular disease: Some guidelines suggest around 1,000 mg/day EPA+DHA, but this should follow a clinician’s advice [web sources in the gathering step].
- Hypertriglyceridemia: Higher doses (often up to 4 g/day of EPA+DHA) may be recommended under medical supervision [web sources in the gathering step].
- Pregnancy and lactation: Additional DHA near 100–200 mg/day is often advised to support fetal/infant development, again under professional guidance [web sources in the gathering step].
- Older adults: Some guidance notes that around 1,000 mg/day of fish oil has been studied for certain autoimmune-related benefits, with safety generally acceptable at that level when monitored [web sources in the gathering step].
- Practical dosing tips
- Read labels: Many fish oil softgels deliver about 300 mg EPA+DHA per 1,000 mg of fish oil; the total EPA+DHA per serving varies by product. Make sure you’re counting the actual EPA and DHA, not total oil weight.
- Daily intake spread: If using a supplement, you can split the dose (e.g., 2 capsules daily) to reach the target EPA+DHA amount, depending on the product’s concentration.
- Safety and limits: General guidance often cites safe upper limits around 3,000 mg/day of combined EPA+DHA for most adults, but higher doses require medical supervision due to potential bleeding risk or interactions with medications.
- Considerations and cautions
- Contaminants and quality: Choose products from reputable brands that use third-party testing or certifications for purity and contaminants.
- Dietary sources: In addition to supplements, you can increase omega-3 intake through fatty fish (e.g., salmon, mackerel, sardines) and certain fortified foods, though amounts vary.
- Individual factors: Allergies, bleeding risk, anticoagulant use, pregnancy status, and certain medical conditions can alter recommended amounts.
If you’d like, share:
- Whether you currently eat fish and how often
- Any medical conditions or medications (especially anticoagulants)
- Your age and pregnancy status (if applicable)
I can tailor the daily target and provide a concrete supplement or food plan aligned with your situation.
