How Much Fish Oil Per Day Will Produce Results?
If you pop a daily fish oil capsule – or drink a teaspoon of cod liver oil most mornings – it can be tempting to think you’re all set in the omega-3 department.
But research tells a different story: 4 out of 5 supplement users have low omega-3 levels (1).
Consuming enough omega-3s is associated with a myriad of benefits, from improved heart health to reduced inflammation. But to fully cover your omega-3 needs, it often takes a higher dose than many anticipate to experience benefits.
Exactly how much fish oil are we talking about? Let’s take a closer look at the research, and how to calculate the correct serving size based on your product.
First Things First: Why Is Taking an Omega 3 Daily Dose Beneficial?
Omega-3 fatty acids play many important roles in our bodies. They’re critical for fighting inflammation, supporting your microbiome, keeping your cell membranes flexible, and promoting healthy cell signaling (to name a few key functions) (2, 3).
Because of these effects, scientists have extensively researched omega-3s for a variety of health issues, including cardiovascular disease, mood disorders, pregnancy complications, joint problems, dry eyes, and much more.
What Kinds of Omega-3s Are Best?
The two most important members of the omega-3 family are called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are mainly found in oily fish and fish oil.
EPA and DHA aren’t the only types of omega-3 fatty acids that exist. However, they are considered to be the most potent. That’s why almost all omega-3 research in the last 50 years has focused on the health benefits of EPA and/or DHA specifically.
There’s less research about the effects of the plant-based omega-3 – ALA – that’s found in walnuts, flaxseed, and chia seeds. While our bodies have enzymes that convert plant-based ALA into EPA (and to some extent DHA), this conversion rate is negligible (4). For that reason, the strength of an omega-3 supplement is typically only measured by the amount of EPA and DHA it contains.
Not all omega-3 sources are equal: Plant-based omega-3 sources, like flaxseed and chia seeds, do not contain any EPA or DHA.
Most Americans Do Not Get Enough Omega-3s
In spite of the many benefits of omega-3s, an estimated 95% of Americans do not have optimal omega-3 levels (5, 6).
Even regular omega-3 supplement users can be omega-3 deficient, as a study from Grassroots Health demonstrated. Of 494 supplement users, only 19% achieved adequate omega-3 index scores (1).
Why do so many supplement users struggle to get an effective omega-3 dosage?
While the reasons may vary from genetic differences to poor compliance, one big culprit is the surprisingly small servings of EPA and DHA found in most products. Indeed, fish oil capsules typically only contain 10 – 15% the amount of omega-3s used in successful clinical trials!
Fish Oil Dosage Matters
These low EPA/DHA doses are problematic since research demonstrates that the effectiveness of omega-3s depends on the amount consumed.
Research has consistently shown that at least 2000 mg of EPA/DHA daily may be necessary for anti-inflammatory effects (7, 8, 9). Similarly, scientists have estimated that the average American adult needs 2000 mg of EPA/DHA daily to reach a healthy omega-3 index level (10).
For certain conditions – like rheumatoid arthritis and hyperlipidemia – studies typically find that 3000 mg of EPA/DHA daily and up are required for positive results (9, 11, 12, 13).
Dose deception: Dr. Bo Martinsen explains why taking one or two regular fish oil capsules rarely provides enough omega-3s.
How Much EPA and DHA Is In Regular Fish Oil Supplements?
Fish oil capsules often advertise that they provide 1000 mg of fish oil, which sounds like a big dose. That is until you realize that fish oil is only partially made up of omega-3s.
Natural (ie. non-concentrated) fish oils contain a maximum of 30% EPA and DHA combined. With a regular 1000 mg fish oil capsule, that means you’re only getting 300 mg of EPA and DHA per gel cap. Non-concentrated krill oil capsules contain even lower percentages of omega-3s.
Concentrated omega-3 products contain higher levels of EPA and DHA per serving. But even with concentrated capsules, you’d typically have to swallow a small handful of pills to get a meaningful amount of EPA and DHA per day.
How to Calculate Your Fish Oil Dosage
To make sure you get an effective omega-3 dose, check the amount of EPA and DHA per serving listed in your product’s supplement facts.
While the exact levels of EPA and DHA will vary depending on brand and source, the below table shows the normal ranges:
A hard-to-swallow truth: With many omega-3 supplements, you have to down a handful of capsules to get an effective dose.
Fish Oil Capsule Alternatives
Alternatives to capsules are better choices for many people. For instance, fresh liquid cod liver oil makes it easy to get more omega-3s in a few teaspoons (and may be better absorbed by the body as well).
Eating fatty fish – like sardines, salmon and herring – multiple times a week is another great way to get more EPA and DHA. If you go that route, pay attention to whether the fish is wild caught or farm raised, as well as how you prepare your fish (so you don’t lose the majority of omega-3s during cooking) (14).
What’s the Right Omega 3 Dosage for You?
Taking 2000 – 3000 mg of EPA/DHA daily will cover most adults’ omega-3 needs. But other factors – like diet, genetics, lifestyle, age, body weight, health condition, and the bioavailability of the product used – also play a big role (15, 16).
To account for these individual differences, you can take a quick blood test to determine your omega-3 index level. Having an omega-3 index of at least 8% is considered most desirable for heart health.
Can You Take Too Much Fish Oil?
As mentioned above, most people around the world – especially in the USA – get far too little omega-3s. For that reason, there is not much research about whether or not there should be an omega-3 daily intake limit (17).
To date, the European Food Safety Authority has concluded that consuming up to 5000 mg of omega-3s daily is safe (18).
Dose Isn’t the Only Thing That Matters
While getting an effective EPA/DHA dose is one of the most important elements to making your supplement regimen work, you also have to consider the quality of your supplement.
How Fresh Is Your Fish Oil?
Freshness greatly impacts an omega-3 product’s potency and safety profile. Unfortunately, rancid omega-3 oil is a problem, with multiple independent studies showing that many omega-3 products exceed industry freshness standards at the time of purchase (19, 20, 21).
As an omega-3 supplement oxidizes, the amount of EPA and DHA in the oil decreases, meaning you may get less omega-3s than the label suggests.
More concerning are the damaging effects that rancid oil could have on your body. Research indicates that excessively oxidized fish oil may negatively impact cholesterol levels and could have a proinflammatory effect (22, 23, 24).
What’s considered fresh? Peroxide values measure an oil’s freshness level. Generally speaking, the lower the peroxide value, the fresher the oil is.
Is Your Fish Oil Full-Spectrum?
Natural fish oils contain a cocktail of beneficial fatty acids and nutrient cofactors (besides EPA and DHA) that work together to support our health. Unfortunately, many omega-3 products are stripped of this rich fatty acid content through winterization and/or concentration.
Just like drinking filtered orange juice is not as healthy as eating a fresh orange, the more an omega-3 oil is processed, the less potent and bioavailable it becomes (25). This is why it’s important to look for omega-3 products that are non-winterized (full-spectrum) and contain a broader range of fatty acids than just EPA or DHA.
How Long Does Fish Oil Take to Work?
Once you begin taking an effective omega-3 dose, noteworthy results can start to happen. But, keep in mind that increasing your intake of omega-3s is not a quick fix.
Studies show that it can take between 3 to 6 months to saturate your red blood cell membranes with these beneficial fatty acids (26). It is generally recommended to wait 4 months before re-measuring your omega-3 index level.
Feeling the Difference
While getting enough omega-3s from supplements may sound complicated, it doesn’t have to be.
For instance, Omega Cure® Extra Strength delivers 3000 mg of EPA/DHA in single-dose vials without any fishy taste or smell.
Conveniently pre-measured, Omega Cure Extra Strength simplifies the omega-3 dose question. And best of all, you won’t have to keep counting capsules – or teaspoons – of fish oil ever again.
An Effective Omega-3 Dose, Made Simple Get 3000 mg EPA/DHA per serving. Learn More
References:
1. Howard, K. (2019, March 12). The Optimal, Illusive Omega-3 Level. Natural Products Insider.
2. Calder, P. (2018). Very Long-Chain N-3 Fatty Acids and Human Health: Fact, fiction and the Future. Proceedings of the Nutrition Society, 77(1), 52-72.
3. Costantini, L., Molinari, R., Farinon, B., & Merendino, N. (2017). Impact of Omega-3 Fatty Acids on the Gut Microbiota. International Journal of Molecular Sciences, 18(12), 2645.
4. Baum, S. J. & Scholz, K. P. (2019). Rounding the Corner on Residual Risk: Implications of REDUCE‐IT for Omega‐3 Polyunsaturated Fatty Acids Treatment in Secondary Prevention of Atherosclerotic Cardiovascular Disease. Clinical Cardiology, 42(9), 829-838.
5. Daniells, S. (2015, December 10). Could Widespread Low Omega-3 Levels Be Putting American Hearts at Risk? Nutra-Ingredients-USA.
6. Stark, K. D., Van Elswyk, M. E., Higgins, R., Weatherford, A., & Salem, N. (2016). Global Survey of the Omega-3 Fatty Acids, Docosahexaenoic Acid and Eicosapentaenoic Acid in the Blood Stream of Healthy Adults. Progress in Lipid Research, 63, 132-152.
7. Calder P. C. (2013). Omega-3 Polyunsaturated Fatty Acids and Inflammatory Processes: Nutrition or Pharmacology? British Journal of Clinical Pharmacology, 75(3), 645–662.
8. Tan, A., Sullenbarger, B., Prakash, R., & McDaniel, J. C. (2018). Supplementation with Eicosapentaenoic Acid and Docosahexaenoic Acid Reduces High Levels of Circulating Proinflammatory Cytokines in Aging Adults: A Randomized, Controlled Study. Prostaglandins, Leukotrienes, and Essential Fatty Acids, 132: 23–29.
9. Fabian, C. J., Kimler, B. F., & Hursting, S. D. (2015). Omega-3 Fatty Acids for Breast Cancer Prevention and Survivorship. Breast Cancer Research: BCR, 17(1), 62.
10. Daniells, S. (2019, August 23). New Study Unlocks the Doses Needed to Achieve an Optimal Omega-3 Index. Nutra-Ingredients-USA.
11. Abdulrazaq, M., Innes, J. K., Calder, P. C. (2017). Effect of ω-3 Polyunsaturated Fatty Acids on Arthritic Pain: A Systematic Review. Nutrition, 39-40: 57-66.
12. Hill, C. et al. (2009). The Use of Fish Oil in the Community: Results of a Population-Based Study. Rheumatology, 48(4), 441-2.
13. DiNicolantonio, J. J., & OKeefe, J. (2020). The Benefits of Marine Omega-3s for Preventing Arrhythmias. Open Heart, 7(1), e000904.
14. Scherr, C., Figueiredo, V. N., Moura, F.A., & Sposito, A. C. (2015). Not Simply a Matter of Fish Intake. Current Vascular Pharmacology, 13(5):676-8.
15. Flock, M. R., Skulas-Ray, A. C., Harris, W. S., Etherton, T. D., Fleming, J. A., & Kris-Etherton, P. M. (2013). Determinants of Erythrocyte Omega-3 Fatty Acid Content in Response to Fish Oil Supplementation: A Dose-Response Randomized Controlled Trial. Journal of the American Heart Association, 2(6), e000513.
16. de Groot, R., Emmett, R., & Meyer, B. J. (2019). Non-Dietary Factors Associated with N-3 Long-Chain PUFA Levels in Humans – A Systematic Literature Review. The British Journal of Nutrition, 121(7), 793–808.
17. (2020, March 25). What Do Your Omega-3 Index Results Mean? OmegaQuant.
18. (2012, July 27). EFSA Assesses Safety of Long-Chain Omega-3 Fatty Acids. European Food Safety Authority.
19. Albert, B. B., Derraik, J. G., Cameron-Smith, D., Hofman, P. L., Tumanov, S., Villas-Boas, S. G., Garg, M. L., & Cutfield, W. S. (2015). Fish Oil Supplements in New Zealand Are Highly Oxidised and Do Not Meet Label Content of N-3 PUFA. Scientific Reports, 5, 7928.
20. Jackowski, S. A., Alvi, A. Z., Mirajkar, A., Imani, Z., Gamalevych, Y., Shaikh, N. A., & Jackowski, G. (2015). Oxidation Levels of North American Over-the-Counter N-3 (Omega-3) Supplements and the Influence of Supplement Formulation and Delivery Form on Evaluating Oxidative Safety. Journal of Nutritional Science, 4, e30.
21. Opperman, M., & Benade, S. (2013). Analysis of the Omega-3 Fatty Acid Content of South African Fish Oil Supplements: A Follow-Up Study. Cardiovascular Journal of Africa, 24(8), 297–302.
22. García-Hernández, V.M., Gallar, M., Sánchez-Soriano, J., Micol, V., Roche, E., and García-García, E. (2013). Effect of Omega-3 Dietary Supplements with Different Oxidation Levels in the Lipidic Profile of Women: A Randomized Controlled Trial. International Journal of Food Sciences and Nutrition, 64(8): 993-1000.
23. Rundblad, A., Holven, K., Ottestad, I., Myhrstad, M., & Ulven, S. (2017). High-Quality Fish Oil Has a More Favourable Effect Than Oxidised Fish Oil on Intermediate-Density Lipoprotein and LDL Subclasses: A Randomised Controlled Trial. British Journal of Nutrition, 117(9), 1291-1298.
24. Albert, B.B., Cameron-Smith, D., Hofman, P.L., and Cutfield, W.S. (2013). Oxidation of Marine Omega-3 Supplements and Human Health. BioMed Research International, 2013, 464921.
25. Dasilva, G., Boller, M., Medina, I., & Storch, J. (2018). Relative Levels of Dietary EPA and DHA Impact Gastric Oxidation and Essential Fatty Acid Uptake. The Journal of Nutritional Biochemistry, 55, 68–75.
26. Neubronner, J., Schuchardt, J., Kressel, G. et al. (2011). Enhanced Increase of Omega-3 Index in Response to Long-Term N-3 Fatty Acid Supplementation from Triacylglycerides Versus Ethyl Esters. European Journal of Clinical Nutrition, 65, 247–254.
How Much Omega-3 Do You Need Per Day? On Fish Oil, EPA & DHA
And while you're surely no stranger to the fact that getting ample omega-3s is important for maintaining a balance of healthy fats and many aspects of your health and well-being, it's not always quite so clear just how much you need (and of which, in particular) to truly feel your best. Here's what the latest research and top experts have to say about how much omega-3s to aim for, who might need more than others, and your best options for meeting your needs.
How much omega-3 do most people need?
Though health experts are all on the same page about the fact that omega-3s are incredibly important, the total amount that most people need each day remains a bit of a gray area and personalized decision. Here's the deal: There is an established daily nutritional requirement (aka adequate intake or "AI") for ALA, the omega-3 you'll find in plant sources like flaxseed, chia seeds, soy, and walnuts. The AI for ALA is 1,100 milligrams per day for adult women and 1,600 milligrams for men each day. For reference, an ounce of walnuts offers 2,600 milligrams.
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Who needs extra omega-3s?
The initial answer to who needs extra omega-3s is, well, most of us. As Ferira shares, "Americans are only consuming 86 milligrams of this omega-3 duo on average each day, and 90% of the nation is failing to achieve the 500 milligrams-per-day recommendation." Research also demonstrates that certain groups of people need to give particular attention to key omega-3s or consume even more than the baseline Dietary Guidelines for Americans recommendation. Pregnant women, for example, are advised to get at least 200 milligrams of just DHA per day (some organizations recommend 300 milligrams) because of the role it plays in fetal development, particularly when it comes to cognition and vision.* Those with focused heart health needs (e.g., blood pressure and lipids with particular focus on triglycerides), meanwhile, can benefit from anywhere between 500 and 1,800 milligrams of EPA and DHA, along with 1,500 to 3,000 milligrams of ALA per day.* Echoing these higher omega-3 needs for cardiovascular health, The FDA considers 800 milligrams (or higher) of EPA plus DHA to be an omega-3 level relevant to blood pressure lowering benefits, as well as a reduction in risk for hypertension and coronary heart disease.† Ferira puts it this way: "The collective science and consensus for omega-3's positive and holistic benefit on heart health is clear. If more people took advantage of EPA plus DHA each day, the cardiovascular health of our nation would be better for it."*
Can you go overboard on omega-3s?
Of course, it's possible to get too much of any good thing—but clinical research shows that up to 10,000 milligrams (10 grams) of EPA and DHA per day is safe for most people as it relates to blood-thinning potential) and likely won't cause any adverse health effects. Additionally, "there is no established upper limit for omega-3s consumed via food," Feller says. That's true for ALA, EPA and DHA. Ferira adds, "While there's no upper ceiling for omega-3 fats to avoid, I actually wish we had a 'lower limit' for omega-3s where a 'warning' would sound, because that's how little we're consuming as a nation. I'm talking about EPA and DHA specifically." Since every individual is unique, though, high amounts of omega-3s may affect different people differently. Though to be clear, the amounts of intake we're discussing eating a couple of servings of fish per week and taking a daily omega-3 supplement within the recommended dosage) is not going to kick you over any hypothetical limits. Of course, checking with your healthcare practitioner is always a prudent move before changing up your supplement regimen.
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How omega-6s affect our omega-3 needs.
Specific health goals and considerations aren't the only factors that influence how many omega-3s we need. In fact, our intake of another type of fat—omega-6 fatty acids—has a significant impact. Like omega-3s, omega-6s are a type of polyunsaturated fat. You'll typically find them in vegetable oils (think soybean, corn, canola, etc.), nuts, and seeds. While omega-6 fatty acids are also beneficial (and we have a daily nutritional requirement for the omega-6 linoleic acid, in fact), they can have pro-inflammatory properties when you eat too many, according to Feller. That's because they convert linoleic acid, an essential fatty acid, into arachidonic acid, which plays a role in modulating inflammatory pathways, she explains. Basically: Omega-6 fatty acids aren't inherently "bad" but become problematic when you overdo them. And the issue is, most people do overdo it on the omega-6s. Studies suggest that a ratio somewhere between 2:1 omega-6s to omega-3s is ideal for health. However, the average American consumes 10 to 20 times as many omega-6s as omega-3s. Talk about tipping the scales way out of balance. How is this possible? Mostly because of the overconsumption of processed, packaged and fried foods, which are often laden with omega-6 fatty acids in the form of vegetable oils, such as soybean oil. So, how do you tip the scales back in your favor? It's a two-part solution, says integrative dietitian Marisa Moore, RDN, L.D.: Eat more fatty fish and ditch the processed foods and lower-quality vegetable oils. Ferira adds this expert intel: "Better oil alternatives that are rich in omega-3 and omega-9 fats are avocado oil, EVOO, and flaxseed oil. If it's within your budget, look for the organic varieties."
What to know about omega-3 supplements.
Given how few people consume the recommended two servings of fatty fish per week (again, this is your baseline starting point), omega-3 supplements—especially fish oil supplements—have become popular additions to many a routine. Keep in mind, though, that you'll want to check the supplement label closely instead of taking the claims on the front of the bottle at face value, says Feller. The reason: While an omega-3 supplement may boast that it contains 500 or 1,000 (or higher) milligrams of fish oil on the front label, that overall input does not tell you how much omega-3s EPA and/or DHA you're getting. In fact, the amount of actual EPA and/or DHA in a product is much lower—and you'll have to scan the ingredient breakdown on the supplement facts panel to know for sure. Ferira explains you'll want to "turn the bottle over and do some quick math. The variable to solve for is X. EPA + DHA = X." "Formulations vary widely, so it's important to find a supplement that is transparent and lists the breakdown on the nutrition facts label," Feller notes. You'll also want to check a product's serving size; otherwise, you might unintentionally take more or less omega-3s than you realize day after day. Nutrition scientist Ferira puts it this way, "In the case of fish oil supplements, EPA and DHA are the bioactives—the biologically active ingredients—so that total is the number to care about, and a high-quality supplement will make this amount abundantly clear on their packaging. If it's unclear, move on, because that's just plain fishy." In addition to dose (or potency), Ferira also recommends prioritizing an omega-3 supplement that optimize these features: "You'll want to look for high quality (e.g., low oxidation parameters and top-notch purity, particularly as it relates to heavy metals and other environmental contaminants), a premium source (look for sustainably sourced, cold-water, wild-caught fish), and the best form (triglyceride is the most bioavailable)." Finally, while fish oil supplements can certainly be high-quality tools for boosting omega-3 intake, you're not up a creek without a paddle if you follow a strict vegan or vegetarian diet or have a fish allergy that makes taking fish oil a nonstarter. In this case, Moore recommends trying an algae-based (algal oil) omega-3 supplement. Microalgae, she says, is the primary food source for most fish (they have to get their omega-3s from somewhere!) and can be a significant source of omega-3s, particularly DHA (caveat: they are lower on the EPA front).* Read more about finding a quality fish oil supplement here.
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The bottom line.
Unlike many of the other key nutrients our bodies need to function optimally, there's a bit of gray area when it comes to certain omega-3s since the National Academies hasn't issued a daily nutritional requirement for EPA and DHA (yet). Don't let that stop you from striving for a science-backed level of these powerhouse, heart-essential lipids. Per experts and the collective scientific literature, we need a minimum of 500 milligrams of EPA and DHA each day, plus 1,100 to 1,600 milligrams of ALA. Accomplishing that 500 milligram minimum through diet requires eating two servings of fish per week and incorporating ALA sources like walnuts and flaxseeds into your daily snacks and meals. In addition to diet, a targeted omega-3 supplement made from fish oil or algae is a useful strategy to achieve a balanced and health omega-3 status throughout life.* And since many people may benefit from increased omega-3 intake, it's important to check in with your health care provider about how many omega-3s you should strive for on a daily basis. In many of these cases, a high-quality supplement (like mbg's omega-3 potency+) might be the daily essential you've been looking for.
†Consuming EPA and DHA combined may reduce blood pressure and reduce the risk of hypertension, a risk factor for CHD (coronary heart disease). However, FDA has concluded that the evidence is inconsistent and inconclusive. One serving of omega-3 potency+ provides 1.5 grams of EPA and DHA.If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.
Fish Oil Dosage: How Much Should You Take Per Day?
Many people take fish oil supplements daily. Aside from supporting your brain, eyes and heart, fish oil can also fight inflammation in your body ( 1 ). Many healthcare professionals recommend it. However, you may not know what’s the right dosage for you. This article discusses how much fish oil you should take for optimum health. Share on Pinterest
Why Take It? Fish oil can be incredibly beneficial for your health. It contains omega-3 fatty acids, which protect your heart. You must get omega-3s from your diet, as your body cannot make them. Some fish oils also supply vitamin A, an important antioxidant, and vitamin D, which is essential for bone health and overall immunity. The main omega-3s present in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which impact brain development and function ( 2 3 , 4 ). Fish oil is an excellent source of these fatty acids. If you do not eat oily fish regularly, it can be very difficult to get enough EPA and DHA — because most other food sources of omega-3 are in the form of alpha-linolenic acid (ALA). ALA does not appear to have the same beneficial effects as EPA and DHA ( 5 , 6 ). Furthermore, the typical Western diet is too low in omega-3 compared to omega-6. Therefore, supplementing with fish oil can be a great boost ( 7 , 8 , 9 ). Summary Fish oil contains the omega-3 fats EPA and DHA, which are vital for brain development and function. If you don’t eat fatty fish regularly, you may want to consider supplements.
Recommended Dosages There is no set recommendation on the amount of fish oil you should take. However, there are recommendations for total omega-3 intake, as well as EPA and DHA. The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg ( 4 , 10 ). When buying fish oil supplements, make sure to read the label to determine how much EPA and DHA is provided. Typically, 1,000 mg of fish oil supplies around 300 mg of combined EPA and DHA ( 11 ). Healthy Individuals The RDI for total omega-3 is 1,100 mg for women and 1,600 mg for men ( 11 ). Most people get some omega-3 in their diet from foods such as flax seeds, soybean oil and walnuts — but these contain ALA. While your body can turn ALA into EPA and DHA, you likely won’t form adequate levels of these fatty acids on your own. Unless you are eating about two portions (8 ounces or 224 grams) of oily fish per week, you could be lacking EPA and DHA ( 4 , 12 , 13 ). Generally, up to 3,000 mg of fish oil daily is considered safe for adults to consume ( 14 ). During Pregnancy EPA and DHA are essential for normal fetal development. DHA, in particular, accumulates in the brain during the last trimester of pregnancy ( 12 , 15 ). However, many pregnant women do not meet the RDI for these fatty acids ( 4 ). Supplementing with EPA and DHA during pregnancy can also benefit your child during infancy and childhood. Potential benefits include improved problem-solving skills and a reduced risk of asthma and food allergies ( 16 , 17 , 18 ). The WHO recommends 300 mg of combined EPA and DHA per day — 200 mg of which should be DHA — during pregnancy ( 19 ). As most fish oil supplements hold more EPA than DHA, you should try to find one with a higher ratio of DHA ( 1 ). Be careful with cod liver oil during pregnancy, as it harbors large amounts of vitamin A. Too much vitamin A can impair fetal development. Just 1 teaspoon (4 ml) of cod liver oil provides 2,501 IU of vitamin A — which is about 97% of the RDI during pregnancy ( 20 , 21, 22 ). Infants and Kids The adequate intake of omega-3 for infants up to 1 year old is 500 mg, which gradually increases to normal adult intake at 14 years ( 11 ). Likewise, the recommendations for EPA and DHA vary depending on age. For example, around 100 mg of combined EPA and DHA is required for a 4-year-old, while an 8-year-old child needs about 200 mg ( 23 ). Children’s fish liver oils will also naturally provide some vitamin A and D — as these are stored in fish liver — while other fish oil supplements may have additional vitamin D, A and E. Vitamin E keeps the oil stable and may prolong shelf life. When purchasing a fish oil supplement for infants or children, try to find ones that are specific for the given life stage to ensure the correct amount of nutrients. Summary While there are set recommendations for EPA and DHA for healthy adults, pregnant women — as well as infants and children — have different needs.
Potential Benefits To maintain a healthy heart, be sure you’re getting enough EPA and DHA. Up to 1,000 mg of total EPA and DHA per day is recommended for people who have coronary heart disease and are at risk of having a heart attack ( 24 , 25 ). However, a recent review determined that additional EPA and DHA intake, whether through diet or supplements, had little or no effect on reducing the risk of a heart attack ( 26 ). That said, the study found that fish oil can reduce elevated triglycerides in your blood, which is a risk factor for heart disease. It can also increase “good” HDL cholesterol. The higher the intake of EPA and DHA, the greater the effect on triglycerides. In two studies, 3.4 grams of combined EPA and DHA reduced triglycerides by 25–50% after 1–2 months ( 27 , 28 ). Fish oils can also lift your mood. Research indicates that supplementing with EPA and/or DHA can improve symptoms of depression ( 29 , 30 , 31 ). However, because studies use irregular doses, there is no conclusive recommendation for specific amounts of fish oil or EPA and DHA for mental health. One study noted that a daily dose of 1,400 mg of combined EPA and DHA reduced symptoms of depression in young adults after three weeks, while another study showed that 2,500 mg of EPA and DHA reduced anxiety in healthy people ( 32 , 33 ). In one analysis, omega-3 supplements with higher ratios of EPA to DHA were the most effective in managing depression. Fish oils naturally contain higher ratios ( 34 ). Increasing your intake of omega-3 can also ease inflammation in your body, possibly reducing joint inflammation ( 35 , 36 , 37 ). However, a review of available studies suggested that EPA and DHA supplements do not consistently benefit people with osteoarthritis ( 38 ). Thus, it is difficult to recommend a specific fish oil or fatty acid dose for joint health. Even so, in a study in 75 people with knee osteoarthritis, 1,000 mg of fish oil daily — which included 400 mg of EPA and 200 mg of DHA — significantly improved knee performance. Interestingly, a higher dose of 2,000 mg did not improve knee function any further ( 36 ). Summary Fish oil may help reduce triglycerides, improve mood and boost joint health — but dosage recommendations vary depending on the study and the specific health condition.
Is It Better Than Other Omega-3 Supplements? Fish oil supplements supply EPA and DHA — and many also have vitamins A and D. Meanwhile, general omega-3 supplements may or may not contain EPA and DHA, depending on whether they are derived from fish, sea algae or plant oils. If your omega-3 supplement is made from sea algae, it has EPA and DHA. Usually, these supplements are high in DHA and low in EPA ( 14 ). On the other hand, fish oil supplements likely have higher amounts of EPA than DHA, while plant-oil-based supplements give high amounts of ALA. Although all omega-3s provide benefits, the most beneficial are EPA and DHA ( 5 ). If you do not eat fatty fish regularly, a fish oil supplement may boost your EPA and DHA levels. However, if you don’t consume any fish products, an algae-based supplement is a good alternative. Otherwise, an omega-3 supplement made from plant oils will help increase your overall intake of omega-3s — but likely won’t raise your EPA or DHA levels. Summary Not all omega-3s are equal. While fish oil supplements provide EPA and DHA, most plant sources of omega-3 give ALA — which can be difficult to convert into EPA and DHA.
