How much EPA & DHA do you need each day? Omega-3 science (2026)

🧠 Article Difficulty: Easy–Moderate
🕒 6 minute read

Omega-3 intake recommendations are often unclear, with numbers ranging from a few hundred milligrams to several grams per day. This article looks directly at the scientific evidence to answer one simple question: how much EPA and DHA do you actually need each day?

Rather than general advice, we focus on the intake levels analysed in studies to influence long-term Omega-3 status, measured by the Omega-3 Index, a validated biomarker of long-term omega-3 status strongly associated with cardiovascular risk.

Summary

Here is a summary of the combined daily requirements of EPA & DHA depending on your circumstances and goals.

• Very basic health support: 250–500 mg
  
• Raise Omega-3 Index to 8%: 1500–2500 mg
• Maintain Omega-3 Index ≥8%: 1000–1500 mg
• High blood triglycerides (clinical context): ~2000-4000+ mg under medical supervision
  

Background

This article is a summary of my larger article, Do I need an Omega-3 supplement? Here, we focus specifically on daily EPA and DHA requirements. If you want a deeper dive into the science of omega-3s, I recommend reading that article. Throughout this article, there are numbered reference links to many scientific journal articles from which the information discussed here is drawn. The links can be clicked if you wish to explore the source material in more detail. However, I keep everything here simple and easy to understand.

Minimum vs optimal intake

Health authorities commonly recommend 250–500 mg/day of EPA + DHA (11) (12) (13) (14). This level supports basic cardiovascular function in healthy individuals. However, this is a minimum recommendation, not an optimal intake.

To establish what an optimal intake is, we can look at the Omega-3 index. The Omega-3 Index measures the percentage of EPA and DHA stored in our red blood cell membranes. A level below 4% is associated with higher cardiovascular risk, 4–8% with intermediate risk, and 8% or higher with lower risk (16) (17). Therefore, a practical goal is to consume enough EPA and DHA to achieve and maintain an Omega-3 Index of 8% or above.

Research shows that most people consuming under 600 mg/day do not achieve an Omega-3 Index level associated with low cardiovascular risk (8%+) (18). Therefore, higher intakes are typically required to reach this range.

Intake required to reach an optimal Omega-3 Index

The Omega-3 Index reflects long-term omega-3 status over several months, meaning it takes consistent intake over time for omega-3s to build up in our red blood cells (16). Below is a summary of study data showing the daily omega-3 intake required to raise the Omega-3 Index to different levels.

Intakes below ~600 mg/day rarely achieve an Omega-3 Index of 8% (18)

~850 mg/day typically raises the index but does not reach optimal levels (19)

1500–2500 mg/day is generally required to raise the Omega-3 Index to 8%+ over several months (18) (19) (20).

Once achieved, ~1000–1500 mg/day may be sufficient to maintain it (19).

In practical terms, if your current intake is low (<600 mg/day), a 3–4 month higher intake phase (1500–2500 mg/day) is typically required to reach an optimal Omega-3 Index, after which it may be maintained with ~1000–1500 mg/day. If however, you have consistently consumed around 1000-1500 mg of EPA and DHA for years, you likely have a near optimal Omega-3 index and can stay within this range. 

How much Omega-3 from food?

You can reach optimal intake through oily fish alone, but this requires consistent and relatively high consumption.

Approximate EPA + DHA from salmon (150 g portion):

• 2 servings/week = 570 mg/day
• 3 servings/week = 855 mg/day
• 4 servings/week = 1,140 mg/day
• 5 servings/week = 1,425 mg/day
• 6 servings/week = 1,710 mg/day
• 7 servings/week = 1,995 mg/day

To reach the intake range associated with an optimal Omega-3 Index, most individuals would need 4–7 servings of oily fish per week (25), which may not be realistic for many people.

If you are interested in the EPA and DHA content of different fish, see this useful PDF from a study analysing omega-3 levels in seafood. Here, we don't discuss plant-based sources, however, this is discussed in this article.

Translating intake into supplements

If using a concentrated Omega-3 supplement, intake can be estimated easily.
Example using a 750 mg EPA + DHA capsule:

1 capsule/day ≈ Basic health support

3 capsules/day ≈ Intake range associated with raising Omega-3 Index (~2250 mg)

2 capsules/day ≈ Appropriate daily intake to maintain optimal Omega-3 index (~1500 mg)

However, this assumes you are not regularly consuming oily fish. If you eat oily fish multiple times per week, your supplementation needs will be lower.

When evaluating supplements, focus on the EPA and DHA content, not the total fish oil amount. For example, a product may state “1200 mg” on the front, but this usually refers to total fish oil, not EPA and DHA. Always check the back label for the actual EPA and DHA per capsule. Also, do not assume claims such as “triple strength” reflect potency per capsule. Many supplements list a 3-capsule serving on the front, which can make the dose appear higher than it is. The key is to check the EPA and DHA amount per capsule.

Supplement Bioavailability

The bioavailability of omega-3 fish oils is well established. Supplements are available in three main chemical forms, EE, TG, and rTG. I have written a full article examining the bioavailability of these forms for those interested. In practice, total EPA and DHA intake is more important than chemical form when selecting a supplement.

Do most Canadians get enough omega-3?

No, the average Canadian does not consume enough omega-3 for optimal health (23). Population data show most adults fall below the Omega-3 Index level associated with lower cardiovascular risk, with only 3% of people reaching the optimal Omega-3 index range above 8% (23). This indicates that the majority of people are not achieving optimal long-term omega-3 status and would likely need to increase oily fish intake and/or supplement daily to reach this level.

Similar findings are seen in U.S. population data, where average EPA and DHA intake is approximately 111 mg per day, far below the levels typically required to achieve an optimal Omega-3 Index (24).

Summary

250–500 mg/day supports basic health but is not optimal (11, 12, 13, 14).

1500–2500 mg/day is typically required to reach an Omega-3 Index of 8%+ (18) (19) (20).

~1000–1500 mg/day may maintain optimal levels (19).

The vast majority of people do not reach these levels through diet alone (23).

Finding the right Omega-3 supplement

If you're seeking the best possible Omega-3 for your needs, check out our detailed science-based comparison article (currently being written). 

Thrive Ultra Strength Omega-3

At Thrive, we offer a highly potent 750 mg EPA & DHA per capsule Omega-3, using EE form at 63% concentration. This offers a very high dose of Omega-3, with 1 capsule per day exceeding the basic minimum health targets discussed above, and 2-3 capsules providing 1500-2250 mg per day which aligns with achieving the optimal omega-3 index targets.

Thrive Ultra Strength Omega-3 is designed for high potency while also offering good value to consumers. We also conduct rigorous third party testing for potency, heavy metals, oxidation, and contaminants, and publish the results for our customers so that you know you're getting the best possible Omega-3 available. For more on how Thrive Omega-3 compares to the best Omega-3 supplements in Canada, view our comparison article here.

About the Author:

Joe is a certified trainer, strength and conditioning coach, and nutrition coach. He holds a Bachelor of Science with Honours in Sport and Exercise Science, graduating with First Class standing. During his studies, Joe focused on human physiology and performance, and he applies this knowledge of exercise science to his work with Thrive. Joe is the co-founder of Thrive Protein, a Canadian family-run supplement company focused on clean, scientifically backed nutrition products, including protein powders, greens, and electrolytes.