EPA and DHA are long-chain omega-3 fats from fish and algae. What counts is the EPA + DHA amount, not the total oil.
Calculator Official intake Study doses Expert targets Best form Safety Sources
AI (adequate intake)
| Men | 250 mg |
|---|---|
| Women | 250 mg |
| Pregnancy | 250 mg |
| Breastfeeding | 250 mg |
Safe upper limit: not set
EFSA found no adequate data to set a safe limit for EPA, DHA and DPA.
Pregnancy and breastfeeding: EFSA adds 100 to 200 mg DHA on top.
No official value
The US has no RDA for EPA or DHA. It only sets an AI for the plant omega-3 ALA (1.6 g men, 1.1 g women).
Source: National Academies (NASEM) 2019
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
4,000 mg a day
AHA advisory: 4 g a day of prescription EPA + DHA or EPA lowers high triglycerides by about 20 to 30%. This is for patients under medical care; regular supplements are not approved for this.
1,000 mg a day
VITAL also tested 1 g marine omega-3 a day. It did not lower major cardiovascular events or cancer in healthy older adults.
4,000 mg a day
REDUCE-IT: 8,179 people with heart disease or diabetes and raised triglycerides took 4 g a day of purified EPA (icosapent ethyl). Major cardiovascular events fell by about 25%.
Other findings
STRENGTH tested 4 g a day of EPA + DHA in 13,078 similar patients and found no benefit, with more atrial fibrillation and stomach upset. Part of the REDUCE-IT effect may come from its mineral-oil placebo, so the result is debated.
1,000 mg a day
Meta-analysis of randomised trials: formulas with at least 60% EPA, at up to about 1 g EPA a day, helped depression symptoms. DHA-rich formulas did not. Use alongside, not instead of, treatment.
These targets come from named organisations, not from EFSA or the NIH. They are listed so you can see the case for a higher intake, with the source behind each one.
1,000 mg a day
For people who already have coronary heart disease, the AHA recommends about 1 g a day of EPA plus DHA, preferably from oily fish; supplements can be considered with a doctor. That is four times the EFSA adequate intake of 250 mg. It is advice for patients, not for healthy adults.
Siscovick DS et al. 2017 · NIH Office of Dietary Supplements 2026
Best form
Triglyceride form (TG or rTG), not ethyl ester
Why: In a 72-person trial at 3.3 g EPA + DHA a day, re-esterified triglyceride gave 124% of the blood rise from natural fish oil, while ethyl esters gave 73%. Many cheap concentrates are ethyl esters and the label may not say so. Whatever the form, compare the EPA + DHA amount, not the oil weight.
Alternatives: Ethyl esters still work and cost less; take them with a meal that contains fat, which narrows the gap. Algae oil gives DHA (and sometimes EPA) for vegans, and its DHA was absorbed as well as DHA from salmon in a small study.
NIH Office of Dietary Supplements 2026 · Dyerberg J et al. 2010
Standard fish oil is often about 30% EPA + DHA, concentrates much more. If your label lists EPA and DHA on separate lines, enter one and add the other with "Add another form from the label".
Salmon, mackerel, herring, sardines, trout; algae oil for vegans.
High doses may add to bleeding risk with blood thinners.
Fishy burps are common; taking it with meals helps.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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