How much omega-3 with EPA and DHA do you need per day?
There is no fixed omega-3 dose for everyone: for heart protection, around 1 g of EPA+DHA per day is the most studied amount; for inflammatory markers, 1 to 2 g; and during pregnancy, 200 to 300 mg of DHA per day. If you want to support your heart health or are pregnant, always consult a doctor.
How much EPA+DHA you need per day depends on what you want to achieve. For heart protection, look on the label for 'EPA + DHA' and take around 1 g per day, for at least 12 months, preferably for years. Discuss it with your doctor before you start. The effect is probably there, but it is small.
If you want to lower inflammatory markers in the blood, 1 to 2 g of EPA+DHA per day is sufficient, for at least 8 to 12 weeks. Here too, look on the label for 'EPA + DHA'. Where possible, choose a triglyceride-based capsule (sometimes listed on the label as 'natural triglyceride form') rather than ethyl esters: in haemodialysis patients, that form proved more effective at doses below 2000 mg per day. Whether the EPA/DHA ratio matters has not been proven.
If you are pregnant, the amount is 200 to 300 mg of DHA per day, throughout the pregnancy, from a purified fish oil capsule or algae oil (listed as 'DHA + EPA' on the label). This is research information: in studies, pregnant women received this amount. Always discuss this with your midwife or doctor, and do not use it as self-treatment.
If you want to try it for cognition in children aged 4 to 25, choose a capsule or fortified food with at least 450 mg DHA+EPA per day, for at least 8 to 12 weeks. It works in roughly half of the groups studied, so do not expect a guaranteed result. For weight loss during a calorie-restricted diet, you can try around 1 g of EPA+DHA per day for at least 12 weeks; it helped with abdominal fat reduction in one small study (20 people per group), but not with weight loss itself. For athletes who want to improve their fatty acid profile, the studied dose is higher (in one study 2234 mg EPA and 916 mg DHA daily), but the practical benefit has been too little researched to give a recommendation.
Claims are drawn from multiple studies and one meta-analysis (PMID 41692069 on dialysis patients). Dosages are specific to the target group and goal; no universal optimal dose has been established. Most studies used ethyl esters, while the triglyceride form appears to be more effective in specific patient groups.
How much vitamin D should you take per day?
For healthy adults under 75, extra vitamin D is probably not necessary. For children, adults aged 75 and over, pregnant women, and people at high risk of diabetes, there are indications that supplementation helps, but discuss this with your doctor.
Does the form of omega-3 you choose matter?
The form matters, but the meal you take omega-3 with matters at least as much: always take ethyl esters with a fatty meal, otherwise a large proportion is poorly absorbed.
How many fruits and vegetables do I actually need per day?
Five portions of fruit and vegetables per day (two pieces of fruit, three serving-spoon scoops of vegetables) is the number with the strongest evidence base; eating more does not provide additional benefit, but most people do not even reach this minimum.
How much water do I really need to drink per day?
There is no magic number: for a healthy adult who is not very active, thirst is a reliable guide, with a total fluid intake of roughly 2 to 3 litres per day from all sources as a reference point. Drink more as soon as you exercise, when it is warm, or as you get older.
What does an omega-3 deficiency do to your brain and mental resilience?
An omega-3 deficiency demonstrably harms the brain, especially during early development and in depression. If you have symptoms of low mood and are already taking antidepressants, omega-3 as an adjunct is the best-supported option; for Alzheimer's prevention, supplementation offers very little.
Does taking omega-3 help you stay healthy for longer?
Omega-3 reliably lowers your blood fats, but the evidence that it makes you live longer or healthier is limited. If you already have heart disease, discuss with your doctor whether omega-3 is worthwhile as a supplement to your treatment.