Aside from sustaining your brain, eyes and also heart, fish oil can likewise fight inflammation in your body (1).

Many healthcare specialists recommend it. However, you might not know what’s the appropriate dosage for you.

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This post discusses how much fish oil you have to take for optimum health.


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Fish oil can be incredibly valuable for her health.

It has omega-3 fat acids, which protect your heart. Friend must get omega-3s from her diet, together your body cannot make them.

Some fish oils additionally supply vitamin A, an essential antioxidant, and also vitamin D, i m sorry is important for bone health and overall immunity.

The key omega-3s current in fish oil space eicosapentaenoic mountain (EPA) and also docosahexaenoic mountain (DHA), i beg your pardon impact brain development and role (2 3, 4).

Fish oil is an excellent source of this fatty acids.

If you perform not eat oily fish regularly, it have the right to be very complicated to get enough EPA and also DHA — due to the fact that most various other food resources of omega-3 space in the form of alpha-linolenic mountain (ALA). ALA go not show up to have the same useful effects as EPA and DHA (5, 6).

Furthermore, the common Western diet is also low in omega-3 compared to omega-6. Therefore, supplementing with fish oil can be a good boost (7, 8, 9).

Summary

Fish oil includes the omega-3 fat EPA and DHA, i beg your pardon are critical for brain development and function. If you don’t eat fat fish regularly, you might want to think about supplements.


There is no set recommendation on the lot of fish oil you have to take.

However, there are referrals for complete omega-3 intake, as well as EPA and also DHA.

The reference daily intake (RDI) of combined EPA and DHA is 250–500 mg (4, 10).

When purchase fish oil supplements, make sure to check out the label to determine just how much EPA and DHA is provided. Typically, 1,000 mg that fish oil supplies around 300 mg of linked EPA and DHA (11).

Healthy people

The RDI for complete omega-3 is 1,100 mg because that women and also 1,600 mg for guys (11).

Most people get part omega-3 in their diet from foods such together flax seeds, soybean oil and walnuts — however these save on computer ALA.

While her body can turn ALA right into EPA and also DHA, you likely won’t type adequate level of these fatty mountain on her own. Uneven you space eating around two sections (8 ounces or 224 grams) of oily fish every week, you can be lacking EPA and also DHA (4, 12, 13).

Generally, approximately 3,000 mg that fish oil daily is taken into consideration safe for adult to consume (14).

During Pregnancy

EPA and DHA are essential for common fetal development. DHA, in particular, accumulates in the brain during the last trimester of pregnant (12, 15).

However, numerous pregnant women execute not satisfy the RDI because that these fat acids (4).

Supplementing v EPA and DHA during pregnancy can also benefit her child throughout infancy and also childhood. Potential benefits incorporate improved problem-solving an abilities and a decreased risk the asthma and also food allergy (16, 17, 18).

The that recommends 300 mg of merged EPA and DHA per day — 200 mg the which need to be DHA — throughout pregnancy (19).

As most fish oil additional hold more EPA than DHA, girlfriend should shot to find one with a greater ratio the DHA (1).

Be careful with ko liver oil throughout pregnancy, together it harbors huge amounts the vitamin A. Too much vitamin A can impair fetal development.

Just 1 tespoon (4 ml) the cod liver oil provides 2,501 IU the vitamin A — i beg your pardon is about 97% that the RDI during pregnancy (20, 21, 22).

Infants and also Kids

The adequate intake the omega-3 for babies up come 1 year old is 500 mg, which progressively increases to normal adult intake in ~ 14 year (11).

Likewise, the recommendations for EPA and also DHA vary depending upon age.

For example, about 100 mg of an unified EPA and also DHA is forced for a 4-year-old, while an 8-year-old kid needs about 200 mg (23).

Children’s fish liver oils will likewise naturally provide some vitamin A and also D — as these are stored in fish liver — while other fish oil supplements may have extr vitamin D, A and also E. Vitamin E keeps the oil stable and also may extend shelf life.

When to buy a fish oil supplement for babies or children, try to uncover ones the are specific for the given life stage to ensure the correct amount that nutrients.

Summary

While there are collection recommendations for EPA and DHA for healthy adults, pregnant females — and also infants and also children — have different needs.


To preserve a healthy heart, be certain you’re getting enough EPA and also DHA.

Up to 1,000 mg of full EPA and DHA per day is encourage for people who have coronary heart an illness and space at threat of having a heart assault (24, 25).

However, a current review figured out that added EPA and also DHA intake, whether v diet or supplements, had little or no result on reducing the danger of a heart strike (26).

That said, the study found that fish oil deserve to reduce elevated triglycerides in her blood, i beg your pardon is a risk element for heart disease. That can also increase “good” HDL cholesterol.

The higher the entry of EPA and DHA, the higher the impact on triglycerides. In two studies, 3.4 grams of combined EPA and also DHA reduced triglycerides by 25–50% after ~ 1–2 months (27, 28).

Fish oils can likewise lift her mood. Research indicates that supplementing with EPA and/or DHA can improve symptom of depression (29, 30, 31).

However, due to the fact that studies use irregular doses, over there is no conclusive referral for specific amounts that fish oil or EPA and also DHA for psychological health.

One study provided that a daily dose that 1,400 mg of an unified EPA and DHA diminished symptoms the depression in young adult after three weeks, while an additional study verified that 2,500 mg of EPA and also DHA diminished anxiety in healthy world (32, 33).

In one analysis, omega-3 supplements with higher ratios the EPA come DHA were the most effective in regulating depression. Fish oils naturally contain greater ratios (34).

Increasing your intake that omega-3 can also ease inflammation in your body, maybe reducing joint inflammation (35, 36, 37).

However, a testimonial of easily accessible studies argued that EPA and also DHA supplements perform not consistently advantage people through osteoarthritis (38).

Thus, that is difficult to recommend a certain fish oil or fatty mountain dose for joint health.

Even so, in a study in 75 people with knee osteoarthritis, 1,000 mg that fish oil everyday — which included 400 mg that EPA and 200 mg of DHA — substantially improved knee performance.

Interestingly, a higher dose the 2,000 mg walk not boost knee function any more (36).

Summary

Fish oil may aid reduce triglycerides, improve mood and an increase joint health — yet dosage recommendations vary relying on the study and the particular health condition.


Fish oil supplements it is provided EPA and also DHA — and also many additionally have vitamin A and also D.

Meanwhile, basic omega-3 supplements may or may not contain EPA and also DHA, relying on whether lock are acquired from fish, sea birds or plant oils.

If your omega-3 complement is made from sea algae, it has actually EPA and DHA. Usually, this supplements room high in DHA and low in EPA (14).

On the various other hand, fish oil supplements most likely have higher amounts the EPA than DHA, if plant-oil-based supplements provide high quantities of ALA.

Although all omega-3s administer benefits, the most useful are EPA and also DHA (5).

If you execute not eat fat fish regularly, a fish oil complement may rise your EPA and also DHA levels. However, if you don’t consume any fish products, one algae-based complement is a good alternative.

Otherwise, one omega-3 complement made indigenous plant oil will help increase your in its entirety intake of omega-3s — yet likely won’t raise her EPA or DHA levels.

Summary

no all omega-3s are equal. If fish oil supplements carry out EPA and DHA, many plant resources of omega-3 offer ALA — which deserve to be an overwhelming to transform into EPA and DHA.


A vast amount of research study supports supplementing v fish oil.

Though there room no conclusive recommendations, 250–500 mg every day of an unified EPA and also DHA — of i beg your pardon fish oil is wonderful source — is enough for most healthy and balanced people.

Keep in mind the this will certainly vary relying on your needs. In addition, pregnant women, infants and children might require different dosages.

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If you decision to boost your intake, make certain to choose an omega-3 complement that consists of the recommended amount that EPA and also DHA.