Most health organizations recommend that adults consume at least 250 to 500 milligrams of combined EPA and DHA—the two key omega-3 fatty acids—per day to maintain overall health
. This amount can typically be obtained by eating about two servings (8 ounces or 224 grams) of oily fish per week
. For specific health benefits or conditions, higher doses are often suggested. Some experts and studies indicate that daily intakes of 2,000 to 3,000 mg (2 to 3 grams) of EPA and DHA are supportive and safe for most healthy adults
. In fact, doses up to 5,000 mg per day are considered safe by regulatory authorities like the European Food Safety Authority
. The recommended intake for alpha-linolenic acid (ALA), a plant-based omega-3 precursor, is about 1.6 grams per day for men and 1.1 grams for women, but ALA conversion to EPA and DHA is limited
. Summary of Omega-3 Daily Intake Recommendations:
Population| EPA + DHA Recommended Intake
---|---
Healthy adults| 250–500 mg minimum
Supportive dose for health benefits| 2,000–3,000 mg (2–3 grams)
Safe upper limit| Up to 5,000 mg (5 grams)
ALA intake (men)| ~1.6 grams
ALA intake (women)| ~1.1 grams
If taking supplements, it is important to check the EPA and DHA content on the label and follow dosage instructions. Individuals with specific health conditions or goals should consult healthcare professionals for personalized advice
. In general, consuming omega-3 through diet—especially oily fish—is preferred, but supplements can help fill gaps when dietary intake is insufficient
