Omega 3 dosage recommendations for adults
Pro Research Analysisby 
Searched over 200M research papers
Omega-3 Dosage Recommendations for Adults: Key Guidelines and Intake Levels
Recommended Daily Intake of Omega-3 Fatty Acids for Adults
Authoritative health organizations provide clear dosage recommendations for omega-3 fatty acids. The American Heart Association (AHA) recommends that adults consume oily fish at least twice per week, which is equivalent to about 500 mg per day of combined EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for general cardiovascular health. For individuals with documented cardiovascular disease, the AHA suggests a higher intake of approximately 1 gram per day of EPA plus DHA. The World Health Organization (WHO) recommends a daily intake of 250–2,000 mg of EPA plus DHA for adults12.
For alpha-linolenic acid (ALA), the adequate intake (AI) is set at 1.1 grams per day for females and 1.6 grams per day for males12.
Actual Omega-3 Intake Among Adults
Studies show that most American adults meet the recommended intake for ALA but fall short of the guidelines for EPA and DHA. Average daily intakes are about 1.5–2 grams for ALA, but only 35–41 mg for EPA and 63–76 mg for DHA—well below the recommended 500 mg per day of combined EPA and DHA12. This shortfall is consistent across different age and gender groups, with only a small portion of the population reaching the recommended levels through diet alone12.
Dosage for Specific Health Outcomes
Cardiovascular Health
To achieve a blood omega-3 index (O3i) of 8% or higher, which is associated with reduced risk of chronic diseases, supplementation of 1,000–1,500 mg per day of combined EPA and DHA (preferably in triglyceride form) for at least 12 weeks is effective. For people with chronic atherosclerotic disease, higher doses—1.8 to 3.4 grams per day for 3–6 months, or 4.4 grams and above for shorter periods—are most effective for reaching therapeutic blood levels.
Blood Pressure
A meta-analysis found that the optimal intake for lowering blood pressure is between 2 and 3 grams per day of combined EPA and DHA. Higher doses may provide additional benefits for people at high risk of cardiovascular disease.
Bone Health
For older adults, a dosage of 900–1,000 mg per day of EPA plus DHA may help prevent bone loss, while higher doses (4.5–6 grams per day) may have curative effects on bone mineral density, though more research is needed to confirm these findings.
Cognitive Function
In older adults with mild cognitive impairment, supplementation with high doses of omega-3 (about 4,950 mg per day of EPA plus DHA) combined with omega-6 fatty acids and antioxidants showed improvements in cognitive and functional capacity over six months.
Depression
For depression, especially in adults with cardiometabolic disease, omega-3 supplementation at doses of 1–3 grams per day is safe but generally not superior to placebo. However, meta-analyses suggest that EPA-rich formulations (≥60% EPA, ≤1 gram per day) may provide modest benefits for depression symptoms710.
Summary of Dosage Recommendations
- General adult population: 500 mg/day EPA + DHA (AHA/WHO); 1.1–1.6 g/day ALA12.
- Cardiovascular disease: 1,000 mg/day EPA + DHA (AHA).
- Therapeutic blood levels: 1,000–1,500 mg/day EPA + DHA for 12+ weeks; higher doses for atherosclerotic disease38.
- Blood pressure: 2–3 g/day EPA + DHA.
- Bone health (older adults): 900–1,000 mg/day EPA + DHA for prevention; 4.5–6 g/day for curative effects.
- Depression: EPA-rich formulations (≥60% EPA, ≤1 g/day) may be beneficial.
Conclusion
Most adults do not meet the recommended intake of EPA and DHA from diet alone, and supplementation may be necessary to achieve optimal health benefits. Dosage recommendations vary by health outcome, but a general guideline is 500–1,000 mg per day of combined EPA and DHA for adults, with higher doses for specific conditions such as cardiovascular disease, high blood pressure, or therapeutic needs. ALA intake is generally adequate in the adult population. Omega-3 supplementation is considered safe at recommended doses and may provide additional benefits for certain populations12346789+1 MORE.
Sources and full results
Most relevant research papers on this topic