Omega-3 fatty acids recommended daily intake
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Recommended Daily Intake of Omega-3 Fatty Acids: General Population
Health organizations and government agencies commonly recommend a daily intake of long-chain omega-3 fatty acids (EPA and DHA) in the range of 400–600 mg per day to help reduce the risk of cardiovascular disease, while maintaining the status quo in many Western countries is about 100–200 mg per day. The American Heart Association and other health authorities suggest consuming at least two servings of oily fish per week, which is roughly equivalent to 500 mg per day of EPA plus DHA for the general population235. The World Health Organization recommends a daily intake of 250–2,000 mg of EPA plus DHA.
Omega-3 Intake in the U.S. Population
Studies show that most American adults meet the adequate intake (AI) for alpha-linolenic acid (ALA)—1.1 grams/day for females and 1.6 grams/day for males—but fall short of the recommended intakes for EPA and DHA, with average intakes around 35 mg/day for EPA and 76 mg/day for DHA23. This is well below the recommended 500 mg/day, indicating a widespread deficiency in the U.S. population234.
Omega-3 Fatty Acids for Cardiovascular and Chronic Disease Prevention
Omega-3 fatty acids, especially EPA and DHA, are recognized for their cardioprotective effects and benefits for multiple cardiometabolic risk factors, including blood pressure, lipid levels, and inflammation15. For individuals with cardiovascular disease, a higher intake of about 1 gram per day of EPA plus DHA is recommended, and for those with high triglycerides, up to 4 grams per day may be advised. A daily intake of 2–3 grams of EPA plus DHA has been shown to be optimal for lowering blood pressure, especially in people at higher risk for cardiovascular disease.
Omega-3 Recommendations for Pregnancy and Lactation
Pregnant and lactating women are advised to consume 200–300 mg per day of EPA plus DHA, or about 300 grams of fish per week, to support fetal and infant development and reduce the risk of preterm birth910. Safe sources include purified fish, algal oil supplements, and DHA-enriched eggs for those who avoid fish.
Achieving Adequate Omega-3 Status
To reach an optimal omega-3 index (a blood marker of omega-3 status) of 8% or higher, which is associated with lower chronic disease risk, a daily intake of 1,000–1,500 mg of EPA plus DHA for at least 12 weeks is effective, especially when taken as triglyceride-based supplements. However, most population-level recommendations remain at 200–500 mg/day, as higher intakes are difficult to achieve through diet alone46.
Conclusion
Most health authorities recommend a daily intake of 200–600 mg of EPA plus DHA for the general population, with higher amounts for those with specific health conditions or during pregnancy and lactation. Current intakes in the U.S. are well below these recommendations, especially for EPA and DHA, highlighting the need for increased consumption of omega-3-rich foods or supplements to support overall health and reduce disease risk12345689+1 MORE.
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