In 30 seconds
- EFSA's reference for healthy adults is 250 mg of EPA and DHA a day.
- One portion of oily fish a week already provides a good share; tinned tuna and white fish, much less.
- On the label, look at the mg of EPA and DHA, not the mg of oil: 1,000 mg of oil is usually about 300 mg of omega-3.
- Up to 5 g a day of EPA and DHA from supplements raises no safety concerns, according to EFSA.
How many omega-3 softgels a day? It depends on how much EPA and DHA each one contains and how much your fish already gives you. If you train or look after yourself, before counting softgels it is worth knowing your number, what you eat and which figure to check on the label.
How much you need
EPA and DHA a day: the references
How much you need
The European Food Safety Authority (EFSA) considers 250 mg of EPA and DHA a day adequate for healthy adults 1. It is also the amount in its authorised claim in the EU: “EPA and DHA contribute to the normal function of the heart.” The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA 4. A varied and balanced diet and a healthy lifestyle are important.
Other bodies aim higher: the US Academy of Nutrition and Dietetics recommends 500 mg a day, and in a study of 1,528 university athletes only 6% reached it 5.
How much fish gives you
EPA and DHA are found mainly in oily fish. Note the difference between species 2:
| Fish | EPA + DHA |
|---|---|
| Farmed salmon | 1,830 mg |
| Herring | 1,710 mg |
| Tinned sardines | 1,190 mg |
| Mackerel | 1,020 mg |
| Trout | 840 mg |
| Prawns | 240 mg |
| Tinned light tuna | 190 mg |
| Cod | 140 mg |
Source: US NIH Office of Dietary Supplements. The actual content varies with the species, origin and preparation.
A single portion of salmon or sardines a week already gives you more than 150 mg a day on average. With tinned tuna and white fish, on the other hand, it is hard to get there. The recommendation in Spain is 3-4 portions of fish a week, alternating white and oily fish 3.
Want your own figure? Our omega-3 calculator works it out from what you eat in a normal week.
How to read the label
1,000 mg of oil is not 1,000 mg of omega-3
From the label to your softgels
This is where the most common mistake lies. Many labels highlight the mg of fish oil, and that is not the same as the mg of omega-3. A typical softgel contains 1,000 mg of fish oil with 180 mg of EPA and 120 mg of DHA: about 300 mg of omega-3 2.
| What it says | What it means |
|---|---|
| Fish oil: 3,000 mg | The weight of the oil, not of the omega-3 |
| of which EPA: 540 mg | Long-chain omega-3 |
| of which DHA: 360 mg | Long-chain omega-3 |
| EPA + DHA | 900 mg a day, 30% of the oil |
Source: label of Nutri Gains Anchovy Omega-3.
To compare products, add up the EPA and DHA in the daily dose and divide the price by the number of days the pack lasts.
When and how to take it
- With meals, as most labels indicate. Spreading it across breakfast, lunch and dinner is the easiest way.
- Every day. Omega-3 does not act instantly: what counts is what you take consistently.
- If you eat oily fish that day, it is fine to take it anyway: you are a long way from any limit.
Safety margin
The daily reference, far from the safety limit
Can you take too much?
EFSA concluded that up to 5 g a day of EPA and DHA from supplements raises no safety concerns in adults 1. The effects described are usually mild: an unpleasant taste, bad breath, heartburn or digestive discomfort 2.
Two precautions: in people with cardiovascular disease, doses of 4 g a day were associated with a slight increase in atrial fibrillation, and if you take anticoagulants, check with your doctor first 2.
In short
- Aim for 250 mg of EPA and DHA a day.
- If you eat oily fish 1-2 times a week, you probably already get there.
- If not, a supplement covers it. Always look at the mg of EPA and DHA, not the mg of oil.
Our Anchovy Omega-3 provides 900 mg of EPA and DHA in 3 softgels, for €0.73 a day.
Frequently asked questions
How much omega-3 should you take a day?
How many omega-3 capsules should I take?
It depends on how much EPA and DHA each one contains, not on how much oil. Add up the mg of EPA and DHA on the label and check that you reach 250 mg a day. With our Omega-3, the dose is 3 softgels, which provide 900 mg.
When should you take omega-3?
With meals, as most product labels indicate. What matters is taking it every day.
Can you take too much omega-3?
EFSA concluded that up to 5 g a day of EPA and DHA from supplements raises no safety concerns in adults. If you take anticoagulants or have cardiovascular disease, check with your doctor.
Sources
- EFSA. EFSA assesses safety of long-chain omega-3 fatty acids. Press release, 27 July 2012. View publication
- Office of Dietary Supplements, National Institutes of Health. Omega-3 fatty acids: fact sheet for health professionals. View publication
- AESAN. Recommendations on fish consumption due to the presence of mercury. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- Ritz PP, Rogers MB, Zabinsky JS, et al. Dietary and biological assessment of the omega-3 status of collegiate athletes: a cross-sectional analysis. PLoS One. 2020;15(4):e0228834. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
