How Much Omega-3 Should I Take Daily?
Quick Answer
For general health: 250-500mg combined EPA+DHA daily. For heart health: 1000mg EPA+DHA. For inflammation or depression: 2000-3000mg EPA+DHA. Most fish oil capsules contain 300mg omega-3 per 1000mg fish oil. Read labels carefully. More isn't always better, but most people are underdosed.
Key Points
- Read labels for EPA+DHA content, not total fish oil
- 250-500mg for maintenance, 2000+ for therapeutic
- Most capsules only provide 300mg omega-3
- Concentrated formulas are more convenient
- FDA safety limit is 3000mg daily without supervision
Detailed Answer
Omega-3 dosing is confusing because labels list "fish oil" content, not actual omega-3. Here's how to dose properly:
Understanding labels:
A "1000mg fish oil" capsule typically contains 300mg omega-3 (180mg EPA + 120mg DHA). You need to read the back panel for EPA and DHA amounts. That's what matters.
Dose by goal:
• General health maintenance: 250-500mg EPA+DHA • Cardiovascular protection: 1000mg EPA+DHA (AHA recommendation) • Elevated triglycerides: 2000-4000mg EPA+DHA (prescription strength) • Depression/mood: 1000-2000mg EPA (EPA specifically, not DHA) • Inflammation/joint pain: 2000-3000mg EPA+DHA • Pregnancy: 200-300mg DHA minimum (DHA specifically)
Practical translation:
• Standard fish oil: 3-10 capsules daily depending on goal • Concentrated fish oil (60-90%): 1-3 capsules daily • Prescription omega-3 (Lovaza, Vascepa): 1 dose as prescribed
Upper limit:
FDA considers up to 3000mg EPA+DHA safe for daily consumption without supervision. Doses above this can increase bleeding risk and should be discussed with a doctor, especially if on blood thinners.
Evidence Quality
Multiple high-quality studies support this
Key Sources:
- guidelineAHA Omega-3 Recommendations
- reviewOmega-3 for Cardiovascular Disease: Meta-Analysis
- reviewEPA vs DHA for Depression: Systematic Review
Related Questions
Marketing. Brands lead with "1000mg fish oil" because it sounds like more. The actual omega-3 is hidden in fine print. Always flip to the supplement facts panel.
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About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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