The amount of fish oil you should take depends on your health status and goals, but general guidelines focus on the omega-3 fatty acids EPA and DHA contained in the fish oil.
General Recommendations for Healthy Adults
- Most health organizations recommend a daily intake of 250–500 mg of combined EPA and DHA for overall health maintenance
- This amount is roughly equivalent to eating two servings (about 8 ounces) of oily fish per week
- Since fish oil supplements vary, check the label for EPA and DHA content; typically, 1,000 mg of fish oil provides about 300 mg of combined EPA and DHA
- Up to 3,000 mg of fish oil daily is generally considered safe for most adults
For Specific Groups
- Pregnant women are recommended to take about 300 mg of combined EPA and DHA daily , with at least 200 mg as DHA, to support fetal development
- Older adults are advised to take on the lower end, typically not exceeding 250 mg of EPA and DHA daily , unless prescribed higher doses for specific conditions
- For therapeutic purposes such as lowering triglycerides, doctors may recommend much higher doses (up to 10-15 grams), but these should be supervised by a healthcare provider
Summary
- Aim for 250–500 mg of EPA and DHA daily for general health.
- Check supplement labels for EPA and DHA content rather than total fish oil.
- Do not exceed 3,000 mg of fish oil daily without medical advice.
- Pregnant women and older adults have specific dosage considerations.
If you want to see noticeable health benefits, some experts suggest doses between 2,000–3,000 mg of combined EPA and DHA daily for at least three months, but this is higher than the general recommendation and should be done cautiously
. Always consult your healthcare provider before starting fish oil supplements, especially if you have health conditions or are pregnant.
