There’s no single fish oil dose that works for everyone. But supplements can help you hit the recommended daily intake of omega-3 fatty acids—especially if you’re not eating fatty fish twice a week.
Fish oil delivers EPA and DHA, two omega-3s your body can’t produce on its own. These fats support your brain, eyes, and heart while helping keep inflammation in check.
Most health experts recommend fish oil supplementation, but figuring out the right amount can get confusing. Here’s what the research says about optimal dosing.
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Available on the App StoreWhy take fish oil?
Fish oil packs two essential omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your body needs these fats but can’t make them—you have to get them through food or supplements.
EPA and DHA play key roles in brain development and function, heart health, and inflammatory response. Some fish oils also supply vitamin A (an antioxidant) and vitamin D (critical for bones and immunity).
The catch? Most people don’t eat enough fatty fish. Plant foods like flax seeds and walnuts contain alpha-linolenic acid (ALA), another omega-3, but your body converts only about 5–10% of ALA into EPA and even less into DHA.
The typical Western diet also skews heavily toward omega-6 fats while falling short on omega-3s. Supplementing with fish oil helps correct that imbalance.
Summary: Fish oil provides EPA and DHA—omega-3 fats essential for brain and heart health. If you don’t eat fatty fish regularly, supplements help fill the gap.
Recommended dosages
No official “fish oil” dose exists, but health organizations have set targets for combined EPA and DHA intake.
The general recommendation for healthy adults: 250–500 mg of combined EPA and DHA daily.
When shopping for supplements, check the label carefully. A standard 1,000 mg fish oil capsule typically contains only about 300 mg of combined EPA and DHA—the rest is other fats.
For general health
The adequate intake for total omega-3s is 1,100 mg daily for women and 1,600 mg for men. But the most important target is your EPA and DHA intake.
A scoping review of 58 studies found that raising omega-3 levels to the recommended range typically requires more than 1,000 mg daily of combined DHA and EPA for at least 12 weeks.1
Up to 3,000 mg of fish oil daily is generally considered safe for adults.
For heart health
Research on cardiovascular benefits shows a dose-dependent relationship. A meta-analysis of 40 trials with over 135,000 participants found that EPA and DHA supplementation reduces cardiovascular events, with protective effects increasing at higher doses.2
Another systematic review of 38 randomized controlled trials found omega-3s reduced cardiovascular mortality, with EPA-only formulations showing stronger effects than EPA+DHA combinations.3
For blood pressure specifically, a dose-response meta-analysis found that 2–3 grams daily of combined EPA and DHA produced optimal blood pressure reductions.4
People with coronary heart disease or elevated triglycerides often benefit from 1,000–4,000 mg of EPA and DHA daily, though you should work with a doctor to find the right dose.
During pregnancy
DHA accumulates rapidly in fetal brain tissue during the last trimester. The WHO recommends 300 mg of combined EPA and DHA daily during pregnancy, with at least 200 mg coming from DHA.
Since most fish oil supplements contain more EPA than DHA, look for formulations with higher DHA content if you’re pregnant.
Important: Avoid cod liver oil during pregnancy. One teaspoon provides about 2,500 IU of vitamin A—roughly 97% of the recommended daily limit. Too much vitamin A can harm fetal development.
Learn more: Foods to eat during pregnancy
For infants and children
Adequate omega-3 intake starts at 500 mg daily for infants up to age 1, gradually increasing to adult levels by age 14.
Suggested read: Hard-Boiled Egg Nutrition: Calories, Protein & More
EPA and DHA needs vary by age:
- 4-year-olds: about 100 mg combined EPA and DHA
- 8-year-olds: about 200 mg combined EPA and DHA
Children’s fish oil supplements often include vitamins A, D, and E. Choose age-appropriate formulations to get the right nutrient balance.
Summary: Most healthy adults need 250–500 mg of EPA and DHA daily. Higher doses (1,000+ mg) may benefit heart health. Pregnant women and children have different requirements.
Health benefits by dose
Heart health and triglycerides
Higher EPA and DHA intake produces greater triglyceride reductions. In clinical trials, 3–4 grams of combined EPA and DHA lowered triglycerides by 25–50% within 1–2 months.
Fish oil also raises HDL (“good”) cholesterol. The cardiovascular benefits appear dose-dependent—more omega-3s generally means better outcomes, though the effect plateaus at very high doses.2
That said, some large reviews found modest or inconsistent effects on heart attack risk. The benefits seem clearest for people with elevated triglycerides or existing heart disease.
Mood and mental health
Research links EPA and DHA supplementation to improved depression symptoms, with supplements higher in EPA showing the strongest effects.
One study found 1,400 mg of combined EPA and DHA reduced depression symptoms in young adults after three weeks. Another showed 2,500 mg daily reduced anxiety in healthy people.
Doses for mental health benefits typically range from 1,000–2,500 mg of combined EPA and DHA, though optimal dosing isn’t firmly established.
Inflammation and joint health
Omega-3s have anti-inflammatory properties, which may help with joint discomfort. However, results for osteoarthritis are mixed.
In one study of 75 people with knee osteoarthritis, 1,000 mg of fish oil daily (400 mg EPA, 200 mg DHA) improved knee function. Interestingly, doubling the dose to 2,000 mg didn’t produce additional benefits.
Summary: Higher doses produce bigger triglyceride reductions. For mood and joints, 1,000–2,500 mg of EPA and DHA daily appears effective, though responses vary.
Suggested read: 13 Evidence-Based Health Benefits of Fish Oil
Fish oil vs. other omega-3 supplements
Not all omega-3 supplements deliver the same fatty acids.
Fish oil provides EPA and DHA directly. Many formulations also contain vitamins A and D.
Algae-based supplements also supply EPA and DHA (since fish get their omega-3s from algae in the first place). These tend to be higher in DHA and lower in EPA—a good option for vegetarians or anyone avoiding fish products.
Plant oils (flax, chia, hemp) provide ALA, which your body must convert to EPA and DHA. That conversion is inefficient—you’d need to consume large amounts of ALA to meaningfully raise EPA and DHA levels.
Krill oil contains EPA and DHA in a different form (phospholipids) that may absorb more efficiently, though it typically provides lower total omega-3s per capsule.
For the most direct boost to EPA and DHA levels, fish oil or algae-based supplements work best.
Learn more: Krill oil vs. fish oil
Summary: Fish oil and algae supplements provide EPA and DHA directly. Plant-based omega-3s (ALA) don’t convert efficiently to the forms your body needs most.
Bottom line
For general health, aim for 250–500 mg of combined EPA and DHA daily. You can get this from one or two standard fish oil capsules, depending on the formulation.
Higher doses (1,000–4,000 mg) may help with heart health, elevated triglycerides, or mood—but check with your doctor before taking large amounts long-term.
Pregnant women should prioritize DHA-rich formulations. Children need age-appropriate products and doses.
Always read supplement labels. The “fish oil” amount isn’t the same as the EPA and DHA content—that’s what actually matters.
Related: How much omega-3 per day?
Dempsey M, Rockwell MS, Wentz LM. The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review. Front Nutr. 2023;10:1072653. PubMed ↩︎
Bernasconi AA, Wiest MM, Lavie CJ, Milani RV, Laukkanen JA. Effect of Omega-3 Dosage on Cardiovascular Outcomes: An Updated Meta-Analysis and Meta-Regression of Interventional Trials. Mayo Clin Proc. 2021;96(2):304-313. PubMed ↩︎ ↩︎
Khan SU, Lone AN, Khan MS, et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine. 2021;38:100997. PubMed ↩︎
Zhang X, Ritonja JA, Zhou N, Chen BE, Li X. Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2022;11(11):e025071. PubMed ↩︎
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