Making an omega-3 dosage recommendation can be complicated

Decades of research studies converge on the findings that omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) provide important benefits for cellular and metabolic health throughout the lifespan.^1,2 Upon learning of these benefits, one of the first things people want to know is, how much EPA and DHA should I take to meet my daily needs? While this may seem like a simple question, because several factors contribute to an individual’s omega-3 status, the answer can be quite complicated. 

To help inform this question of dosage, several health organizations have released their own dosing recommendations based on available research and various other criteria.^3,4 These organizations typically recommend that adults consume a minimum of 500 mg of EPA and DHA each day, but recognize that higher amounts are often needed for individuals with metabolic risk factors and during specific periods of development, such as pregnancy and infancy.⁵

Evidence that larger doses of EPA and DHA are safe, well-tolerated, and more effective for increasing omega-3 blood levels than modest doses lead us to reason that many individuals would benefit from consuming a higher dose than the minimum 500 mg recommended.⁶

Virtually all our cells depend on omega-3 fatty acids EPA and DHA

The average human body is composed of approximately 37 trillion cells and virtually all of them depend on EPA and DHA for maintaining daily cellular activities.^7,8 Although humans are able to synthesize EPA and DHA from alpha-linoleic acid (ALA)—a fatty acid precursor found in flaxseed, walnuts, and canola oil, for example—because ALA’s conversion into EPA and DHA is very low, it is generally recommended that EPA and DHA be consumed directly through dietary sources including cold-water fatty fish and/or fish oil supplements.^9,10

After EPA and DHA are ingested, they are placed within the phospholipids of cell membranes, where they directly and indirectly affect cellular function by promoting the fluidity, flexibility, and permeability of cell membranes.⁸ These features are vital to numerous daily cell operations, including receiving, processing, and responding to information from nearby cells and messages coming from the surrounding environment.^7,11 

Importantly, because organs are made up of cells, consuming sufficient EPA and DHA allows organs to function better, which is associated with greater general health. (For more information about omega-3 benefits, refer to “An Introduction to Omega-3 Fats”.)

In sum, the intake of fatty acids influences many aspects of health because of their diverse roles as structural lipids in every cell and as signaling precursors throughout the body.¹²

Evidence demonstrates larger doses of EPA and DHA are safe and potentially more effective

Despite the body’s significant need for EPA and DHA, most of the clinical trials evaluating the effects of EPA+DHA have used smaller doses ranging between 250 mg to 1000 mg per day. However, accumulating evidence suggests that larger doses are safe and effective, and that doses less than 2000 mg of EPA+DHA per day may not be enough to experience the full benefits of omega-3s.^13-15 While obtaining omega-3s from cold-water oil fish is valuable, supplementing with a concentrated omega-3  product like Nordic Naturals^® Ultimate Omega can offer a more consistent, pure, and efficient way to meet your daily needs.

Omega-3 blood testing: Important numbers to know 

The fastest and most efficient way to determine your omega-3 requirements is by taking a blood test to determine your omega-3 index and working with your doctor to determine a dosing regimen that best suits your needs. The omega-3 index is a measure of the relative amount of EPA and DHA in red blood cells, expressed as the percentage of the total amount of fatty acids present. If an individual has an omega-3 index of 3.6%, this means that 3.6% of all fatty acids present in their red cell membranes is EPA+DHA. Importantly, this result would also suggest that the individual is not receiving adequate amounts.¹⁶ In fact, an omega-3 index less than 4% fulfills the criteria for inadequacy.¹⁷ Conversely, an index value larger than 8% is considered ideal for health outcomes.¹⁸ 

Previous research found the average non-supplementing American had an omega-3 index value between 4 to 5 %, which is well below protective levels. Given that experts typically recommend targeting an omega-3 index between 8% and 12%, these results suggest that the average American would benefit from increasing their omega-3 index through supplementation.^17,19,20

But this begs a similar question—how much EPA and DHA does a person need to take to increase their omega-3 index? Although this can only be definitively answered through testing, supplementing, and retesting, observational and intervention studies find a dose-dependent relationship between omega-3 supplementation and the omega-3 index.^21,22 In other words: the higher the dose of supplemental EPA+DHA, the greater the increase in omega-3 index. 

Safety concerns: Is there such a thing as too much omega-3s?

Another frequently asked question concerning omega-3 dosage is the maximum amount of omega-3s a person can safely consume. Based on their assessment of the available research, the U.S. FDA and European Food Safety Authority (EFSA) contends supplemental intakes of up to 5000 mg per day are generally well-tolerated, when used as intended, and do not increase the risks of adverse health complications.⁶

With respect to the safety of omega-3 fish oil, a more important consideration than dosage is the oxidative stability of the product. Oxidative rancidity occurs when the double bonds of a fatty acid molecule react with oxygen and break down, forming a free radical and a chemical group that contribute to the ‘fishy smell’ and ‘fishy burps’ that are often associated with less fresh fish oil.

Omega-3 dosage recommendations: 

All individuals, regardless of age or health status, are encouraged to undergo blood testing and work with a physician who can make personalized recommendations based on their unique dietary needs. However, in the absence of personalized testing, we have provided general daily recommendations for guidance.

These recommendations are informed by careful review of the: 1) omega-3 and human physiology literatures, 2) many factors impeding omega-3 synthesis and absorption, 3) clinical evidence demonstrating that higher doses of omega-3s result in higher omega-3 levels,^18,21 and 4) research indicating that daily doses as large as 5000 mg per day are safe when used as intended.⁶

• Healthy Children (ages 4-12): 2000 mg EPA+DHA per day
• Healthy Adolescents (ages 13-18): 2000-3000 mg EPA+DHA per day
• Healthy Adults (ages 18+): 3000-4000 mg EPA+DHA per day

Notably, these intake recommendations are substantially higher than other health organizations, who generally recommend healthy adults consume a minimum of 500 mg of EPA+DHA daily.⁵ It is important to recognize that these more modest intake recommendations are suggested minimums, rather than recommendations for a broad range of health benefits, including healthy cellular structure and function. Moreover, these modest intake recommendations are informed by research using smaller doses, when we now have sufficient evidence that omega-3 doses as large as 5000 mg are safe for daily consumption.^17,18,21,23

2000-3000 mg of EPA and DHA per day is supportive for most healthy adults

In summary, several factors contribute to an individual’s omega-3 status, and how much omega-3s they require for cellular health. Although the only conclusive way to ensure you are meeting your daily needs is through blood testing, supplementing with 2000 to 3000 mg of EPA+DHA daily should provide sufficient support for most healthy adults, and importantly, buffer against the competitive effects of factors impeding omega-3 metabolism. Nordic Naturals offers a broad range of high-quality omega-3 supplements from fish oil and algae to meet individual dose and delivery-form needs.

FDA Disclaimer:
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

General Notice & Disclaimer: 
This information is for educational purposes only. Always consult your health care provider if you have a known medical condition or are taking medications. The information provided herein is based on a review of current existing research; the presenter and sponsor do not accept responsibility for the accuracy of the information itself or the consequences from the use or misuse of the information.