To benefit from Omega-3, research suggests minimum daily intakes of combined EPA and DHA for different health areas.
Here’s what science says about effective doses for overall health, heart health, brain function, and mental well-being.
General Health: The World Health Organization recommends 250–500 mg daily of combined EPA and DHA for general cardiovascular and anti-inflammatory benefits1.
Heart Health: The American Heart Association advises 1,000 mg daily of combined EPA and DHA for those with coronary heart disease to help reduce cardiac event risks2.
Brain Health: Studies indicate that 300–500 mg of DHA alone or combined with EPA each day supports cognitive health, especially in older adults3.
Mood and Mental Health: For mood regulation and depression support, research suggests 1,000–2,000 mg of EPA daily, with a higher EPA ratio being beneficial4.
Be sure to consult a healthcare professional to find the best dose for you.
References:
1 World Health Organization. Diet, Nutrition, and the Prevention of Chronic Diseases. WHO Technical Report Series, No. 916, 2003.
2 American Heart Association. Fish Oil and Omega-3 Fatty Acids. Circulation, Vol. 106, 2002, pp. 2747-2757.
3 Yurko-Mauro, K., et al. 'DHA Improves Memory and Cognitive Function in Older Adults.' Alzheimer’s & Dementia, 2010.
4 Sublette, M.E., et al. 'Omega-3 Polyunsaturated Fatty Acid Supplementation for Major Depressive Disorder: A Review.' Journal of Clinical Psychiatry, Vol. 72, No. 8, 2011.