Omega-3 fatty acid recommended daily intake
Pro Research Analysisby 
Searched over 200M research papers
Omega-3 Fatty Acid Recommended Daily Intake: General Population and Key Groups
Recommended Daily Intake for General Adults
Most health organizations and government agencies recommend a daily intake of long-chain omega-3 fatty acids (EPA and DHA) in the range of 200–600 mg per day for the general population, with many guidelines converging around 400–500 mg per day to help reduce the risk of cardiovascular disease 15. This is typically achieved by eating at least two servings of oily fish per week, which is equivalent to about 500 mg per day of EPA plus DHA 35. The World Health Organization recommends a daily intake of 250–2,000 mg of EPA plus DHA, while the American Heart Association suggests about 500 mg per day for healthy adults .
Actual Intake Levels and Deficiency Concerns
Despite these recommendations, studies show that most adults in Western countries, including the United States, consume much less than the recommended amounts. Average intakes of EPA and DHA in American adults are around 35 mg and 76 mg per day, respectively—well below the 500 mg per day target 23. This low intake is associated with a higher risk of cardiovascular disease and other chronic health issues 234.
Alpha-Linolenic Acid (ALA) Recommendations
For alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid, the adequate intake (AI) is 1.1 grams per day for women and 1.6 grams per day for men. Most American adults meet these ALA recommendations, but ALA does not provide the same health benefits as EPA and DHA 23.
Omega-3 Intake Recommendations for Special Populations
Pregnant and Lactating Women
Pregnant and lactating women are advised to consume 200–300 mg of EPA plus DHA daily to support fetal and infant brain and eye development 910. This can be achieved through safe fish consumption or supplements such as purified fish oil, algal oil, or DHA-enriched eggs 910.
Individuals with Cardiovascular Disease
For people with documented cardiovascular disease, a higher intake of about 1 gram per day of EPA plus DHA is recommended 25. For those with high triglycerides, doses up to 4 grams per day may be used under medical supervision .
Omega-3 Index and Biomarker-Based Recommendations
The Omega-3 Index, which measures the proportion of EPA and DHA in red blood cell membranes, is a useful biomarker for assessing omega-3 status. An index of 8% or higher is associated with the lowest risk of cardiovascular disease, while less than 4% indicates higher risk. Achieving an 8% index may require higher intakes (1,000–1,500 mg per day of EPA plus DHA for at least 12 weeks), which is more than typical dietary recommendations 46.
Dose-Response and Health Outcomes
Meta-analyses suggest that moderate doses of 2–3 grams per day of EPA plus DHA may provide optimal benefits for lowering blood pressure, especially in people at higher risk for cardiovascular disease . However, for the general population, 200–600 mg per day remains the standard recommendation 15.
Conclusion
In summary, most health authorities recommend 200–600 mg per day of EPA plus DHA for healthy adults, with higher intakes for pregnant women and those with heart disease. Actual intakes in many populations fall short of these recommendations, highlighting the need for increased consumption of omega-3-rich foods or supplements. Achieving optimal omega-3 status may require even higher intakes, especially for those at risk of chronic disease 12345689+1 MORE.
Sources and full results
Most relevant research papers on this topic