Omega-3 dosage: how much per day?
How much omega-3 per day is recommended?
The baseline figure is simple: 250 mg of EPA and DHA combined per day for adults. It comes from EFSA's scientific opinion on reference values for fat and reappears in the Nordic nutrition recommendations, NNR 2023.
Note that the figure refers to EPA and DHA – not "fish oil". A capsule with 1,000 mg of fish oil often contains only 300 mg of EPA and DHA. Always look at the ingredient list, not the oil amount on the front.
Why exactly 250 mg? EFSA arrived at the figure after weighing up population studies on cardiovascular health. It is a level that is realistic to reach through the diet – roughly two fish meals a week – and sufficient for the authorised claims about the normal function of the heart. Higher doses are used in research on specific questions such as blood lipids, but are not needed for the basic requirement.
Dosage by group
| Group | Recommended daily intake |
|---|---|
| Adults | 250 mg EPA + DHA |
| Pregnant and breastfeeding | 250 mg EPA + DHA, plus 100–200 mg extra DHA |
| Children 2–18 years | 250 mg EPA + DHA |
| Infants 7–24 months | 100 mg DHA |
| Safe upper limit (adults, supplements) | 5,000 mg EPA + DHA |
Wondering why EPA and DHA count, and not plant-based ALA? The background is in Omega-3: why EPA and DHA matter so much.
Can you take too much omega-3?
In 2012, EFSA reviewed the safety data and concluded that supplemental intakes of EPA and DHA up to 5 grams per day do not raise safety concerns for adults. Beyond that, there are question marks around bleeding time and the stomach.
- Most common at high doses: fishy burps, loose stools, nausea
- If you take blood-thinning medication – talk to your doctor or pharmacist first
- Before surgery: tell your medical team if you take high doses of fish oil
For the vast majority taking a standard supplement at the recommended dose, the margin to the upper limit is wide. Problems only appear with very high concentrates, not with one capsule a day.
How do you dose for children?
Children also benefit from EPA and DHA – DHA contributes to the maintenance of normal brain function. The Nordic recommendations state 250 mg of EPA and DHA per day from the age of two, the same level as for adults. For infants between 7 and 24 months, the figure is 100 mg of DHA per day.
In practice, children reach the level through fish a couple of times a week. If you want to give a supplement to a child, choose a product intended for children and check with your child health clinic if you are unsure. Avoid giving adult doses to small children.
180 mg of EPA and 120 mg of DHA per capsule makes it easy to dose correctly – MSC-certified and third-party tested.
See current price »When during the day should you take omega-3?
It matters less than many people think. Absorption is best alongside a meal containing fat, so tie the capsule to breakfast or dinner. Studies on fat absorption show that the difference between morning and evening is negligible – the habit of taking it every day matters more than the clock.
If you struggle with a fishy taste or burps, there are a couple of simple tricks: take the capsule in the middle of the meal, store the pack in the fridge, or split the intake into two smaller doses. Enteric-coated capsules dissolve further down the gut and often leave less aftertaste.
Are you already getting enough from your food?
Do the quick maths: a portion of salmon (125 g) provides around 2,200 mg of EPA and DHA, a portion of mackerel even more, a tin of sardines around 1,400 mg. Two to three fish meals a week, at least one of them oily fish, covers the reference intake with a good margin – exactly what food authorities recommend.
If your weeks are mostly meatballs and pasta, however, you can easily end up close to zero. We have gathered the signs of too low an intake in omega-3 deficiency: 9 signs.
Fish oil, krill oil or algae oil?
There are three common forms of supplement, and they differ mostly in price and source:
- Fish oil is the most proven and cost-effective form, rich in both EPA and DHA. Choose a purified, third-party tested product.
- Krill oil is marketed for better absorption, but often contains lower amounts of EPA and DHA per capsule and is more expensive.
- Algae oil is plant-based and suits vegans – check that it contains both EPA and DHA.
For most people, a purified fish oil is the simplest and most cost-effective way to reach the reference intake.
What should you look for in a supplement?
- The amount of EPA + DHA per capsule – not the total oil amount. VitaNord Omega-3 provides 300 mg per capsule (180 mg EPA, 120 mg DHA).
- Purity – choose third-party tested products, ideally with low oxidation values.
- Sustainability – MSC certification shows the fishery is traceable and sustainable.
- The EPA/DHA balance – unsure what suits you? Read EPA vs DHA.
We have also compared the supplements on the market in our guide to the best omega-3.
How long should you take omega-3?
Omega-3 is not a course you finish, but a nutrient you need on an ongoing basis – just like fish in the diet. Since the fatty acids are built into cell membranes and depleted over time, a steady daily intake keeps levels up. If you stop, they gradually drop back over a few months.
If you see the supplement as a complement for the weeks you do not get around to eating fish, it becomes sustainable over time. What matters is regularity: a couple of capsules now and then does less good than a stable intake week after week. If you want to double-check you are not running low, see the signs in omega-3 deficiency.
Frequently asked questions
Can you take omega-3 every day?
Yes. The reference intake of 250 mg of EPA and DHA is intended as a daily intake, and EFSA has assessed up to 5 grams per day from supplements as safe for adults. Regularity matters more than the exact time of day – the fatty acids are built into the cells over weeks and months.
Should omega-3 be taken with food?
Preferably, yes. Fatty acids are absorbed better alongside a meal containing fat, since bile then helps with the uptake. Many people also experience less fishy taste and fewer burps when the capsule is taken with food. Breakfast or dinner works equally well – choose whichever you will remember.
What happens if you take too much omega-3?
High doses can cause loose stools, burping and, in rare cases, an increased tendency to bleed. EFSA states 5 grams of EPA and DHA per day as the safe upper level from supplements. If you take blood-thinning medication, check the dose with your doctor or pharmacist before you start.
Does omega-3 from food count towards the dosage?
Yes. A 125-gram portion of salmon provides just over 2 grams of EPA and DHA – several days' requirement in one go. If you eat oily fish two to three times a week, you rarely need a supplement at all. The dosage advice is about your average intake over time, not about each individual day.
Sources
- EFSA – Scientific Opinion on Dietary Reference Values for fats, including omega-3 (EFSA Journal 2010)
- EFSA – Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA (EFSA Journal 2012)
- Nordic Nutrition Recommendations, NNR 2023
- Swedish Food Agency – Advice on fish
- Swedish Food Agency – Fat: omega-3 and omega-6
- Abdelhamid et al. – Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease (Cochrane, 2020)