How Much Omega-3 Should You Take Per Day?

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are a type of essential polyunsaturated fats (PUFAs) that play an important role in supporting overall health. They're essential building blocks of cell membranes, helping to protect and support the function of every cell in the body.¹ This is particularly beneficial for the brain, eyes, and heart.²

Sources of omega-3 fatty acids

Omega-3s come in different forms. The most beneficial—EPA and DHA—come mainly from fatty fish like salmon, sardines, mackerel, and trout. These long-chain forms are assembled over the course of the food chain, starting as another form, ALA, in microalgae. ALA is also found on land in plant sources like flaxseeds and walnuts.

However, in humans, the process of converting ALA into the more usable EPA and DHA is often inefficient and varies with sex and diet.^3,4 People primarily obtain these forms through fatty fish or supplements.

Health benefits

A combination of DHA and EPA is important to get the full benefits of fish oil. DHA is a key structural component in the brain, supporting cognitive function and healthy memory.^5-7 EPA (and to a lesser extent, DHA) supports a balanced immune response and helps support cardiovascular health and normal blood vessel function.^8-10

Recommended Daily Intake of Omega-3

Health organizations usually recommend an average of 250–500 mg of combined EPA and DHA per day.¹⁵ In general, eating fatty fish 1–2 times per week is sufficient.¹² However, according to National Health and Nutrition Examination Survey (NHANES) data, 68% of adults and 95% of children get less than the recommended baseline amount of omega-3s.¹¹

Due to inconsistent intake, many people take fish oil or another omega-3 supplement to fill gaps. When comparing supplements, the important question isn't what the overall fish oil dose is, but how much EPA and DHA the supplement provides. Some supplements advertise a high amount of fish oil but consist largely of naturally occurring fatty acids and lipids that may not share the same health benefits as EPA and DHA.

How AG1 Supports Your Omega-3 Intake

AG Omega3 provides concentrated EPA and DHA omega-3 fatty acids to support healthy brain function, memory, cardiovascular health, and everyday immune health.* It provides 2,000 mg of combined EPA and DHA, sourced from wild-caught small fish, in a highly bioavailable form.

AG Omega3 is rigorously third-party tested and holds NSF Certified for Sport®, Friend of the Sea, and International Fish Oil Standards (IFOS™) certifications. That means it is rigorously tested for strength, contaminants, and freshness; and that our omega-3s come from responsibly managed fisheries that help protect ocean ecosystems while meeting strict standards for quality, traceability, and purity. Try Omega3 Today

References:

1. Cholewski M, Tomczykowa M, Tomczyk M. A Comprehensive Review of Chemistry, Sources and Bioavailability of Omega-3 Fatty Acids. Nutrients. 2018;10(11):1662. Published 2018 Nov 4. doi:10.3390/nu10111662
2. National Institutes of Health website. Omega-3 Fatty Acids. Accessed July 2, 2026. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
3. Burdge GC, Calder PC. Conversion of alpha-linolenic acid to longer-chain polyunsaturated fatty acids in human adults. Reprod Nutr Dev. 2005;45(5):581-597. doi:10.1051/rnd:2005047
4. Takic M, Pokimica B, Petrovic-Oggiano G, Popovic T. Effects of Dietary α-Linolenic Acid Treatment and the Efficiency of Its Conversion to Eicosapentaenoic and Docosahexaenoic Acids. Molecules. 2022;27(14):4471. Published 2022 Jul 13. doi:10.3390/molecules27144471
5. Cardoso C, Afonso C, Bandarra NM. Dietary DHA and health: cognitive function and ageing. Nutr Res Rev. 2016;29(2):281-294. doi:10.1017/S0954422416000184
6. Yurko-Mauro K, Alexander DD, Van Elswyk ME. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One. 2015;10(3):e0120391. doi:10.1371/journal.pone.0120391
7. Mengelberg A, Leathem J, Podd J, Hill S, Conlon C. The effects of docosahexaenoic acid supplementation on cognition and well-being in mild cognitive impairment: a 12-month randomised controlled trial. Int J Geriatr Psychiatry. 2022;37(5):e5707. doi:10.1002/gps.5707
8. Gutiérrez S, Svahn SL, Johansson ME. Effects of omega-3 fatty acids on immune cells. Int J Mol Sci. 2019;20(20):5028. doi:10.3390/ijms20205028
9. Calder PC. n-3 fatty acids, inflammation and immunity: new mechanisms to explain old actions. Proc Nutr Soc. 2013;72(3):326-336. doi:10.1017/S0029665113001031
10. Djuricic I, Calder PC. N-3 fatty acids (EPA and DHA) and cardiovascular health - updated review of mechanisms and clinical outcomes. Curr Atheroscler Rep. 2025;27(1):116. doi:10.1007/s11883-025-01363-2
11. Zhang Z, Fulgoni VL, Kris-Etherton PM, Mitmesser SH. Dietary Intakes of EPA and DHA Omega-3 Fatty Acids Among US Childbearing-Age and Pregnant Women: An Analysis of NHANES 2001-2014. Nutrients. 2018;10(4):416. doi:10.3390/nu10040416
12. Papanikolaou Y, Brooks J, Reider C, Fulgoni VL 3rd. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutr J. 2014;13:31. doi:10.1186/1475-2891-13-31
13. Murphy RA, Devarshi PP, Ekimura S, Marshall K, Hazels Mitmesser S. Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011-2012. BMJ Open. 2021;11(5):e043301. doi:10.1136/bmjopen-2020-043301
14. Kris-Etherton PM, Harris WS, Appel LJ; American Heart Association. Nutrition Committee. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106(21):2747-2757. doi:10.1161/01.cir.0000038493.65177.94
15. National Institutes of Health, Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated August 22, 2025. Accessed July 2, 2026. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/