How much omega-3 per day? Recommendations and practical examples

It was not until 2010 that European reference values for fat intake, including the most important omega-3 fatty acids, were published for the first time. The European Food Safety Authority (EFSA) then set the recommended daily intake of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) for adults at 250 mg. A separate value was set for alpha-linolenic acid (ALA), which the body does not produce.

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Official recommendations on omega-3 intake
Differences in requirements: children, adults, older people
Sample meal plans to meet omega-3 requirements
What should you avoid in order not to exceed the safe intake of omega-3?
FAQ – Frequently Asked Questions

Official recommendations on omega-3 intake

The term "omega-3" covers several fatty acids; therefore, there is no single, common value expressed in milligrams for the whole group. The EFSA has set the adequate intake of ALA for adults at 0.5 per cent of energy intake. For a diet providing 2,000 kcal, this corresponds to approximately 1.1 g of ALA per day. For EPA and DHA combined, a total of 250 mg per day has been recommended. These figures relate to the total intake from food and any supplements. During pregnancy and breastfeeding, in addition to 250 mg of EPA and DHA, a further 100–200 mg of DHA per day is recommended.

In the European Union, a health claim has been authorised stating that eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) contribute to the normal functioning of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. A claim is also permitted stating that DHA contributes to the maintenance of normal brain function, with the beneficial effect being obtained with a daily intake of 250 mg of DHA.

Differences in requirements: children, adults, older people

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The recommended intake levels for EPA and DHA vary primarily during the first years of life. For infants aged 6 months and over and children under 2 years of age, the EFSA has set 100 mg per day as the appropriate level of DHA intake. For children and adolescents aged between 2 and 18 years, no separate age-specific values have been established, as the available data did not allow for their precise determination. However, it was indicated that dietary intake should be in line with the recommendations for adults.

For healthy adults, the adequate intake is 250 mg of EPA and DHA per day and 0.5% of energy from ALA. During pregnancy and lactation, however, the aforementioned increase in the intake of preformed DHA by 100–200 mg per day, in addition to the basic 250 mg of EPA and DHA, applies. The EFSA has not, however, specified a separate, higher standard for EPA and DHA for healthy older adults.

Points to consider when choosing an omega-3 supplement

Information	What to check?
Daily dose	How many capsules or ml does it contain?
EPA	Amount in mg per dose
DHA	Amount in mg per dose
Amount of oil	Do not confuse this with the total amount of EPA + DHA
Additional ingredients	E.g. vitamin A or D
Source	Fish oil, krill or microalgae
Storage	Manufacturer’s recommendations after opening

Sample meal plans to meet omega-3 requirements

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The first meal plan could include porridge with chia seeds and fruit, sandwiches with quark and vegetables, and baked salmon with potatoes and a salad.

The second option could consist of wholemeal bread with egg spread, yoghurt with walnuts, and herring served with groats and vegetables.

The third menu might include scrambled eggs with bread and vegetables, a salad dressed with linseed oil, and sardines served with pasta and vegetables.

The fourth option could consist of sandwiches with hummus and vegetables, a smoothie with ground linseed, and baked mackerel with rice and a salad dressed with rapeseed oil. It is worth remembering that the richest sources of EPA and DHA do not need to be consumed every day to meet your requirements.

What should you avoid in order not to exceed the safe intake of omega-3?

When taking supplements, it is easiest to exceed the recommended intake if you are taking several products containing EPA and DHA at the same time, or if you are eating a lot of oily fish. Particular care should be taken when combining several products, such as fish oil, cod liver oil and a multi-ingredient supplement containing additional omega-3.

The EFSA has not established a tolerable upper intake level for EPA and DHA, as the available data did not allow for such a limit to be set. However, it has been assessed that a combined supplemental intake of EPA and DHA of up to 5 g per day does not raise safety concerns in adults. Taking high doses whilst also using medicines that affect blood clotting requires an individual assessment of the appropriate course of action.

"In the case of omega-3, there is no single universal figure specifying the requirement for all acids in this group. For healthy adults, the EFSA has set a daily intake of 250 mg of EPA and DHA, whilst ALA should provide approximately 0.5 per cent of dietary energy. When taking supplements, it is therefore worth looking not at the amount of oil in the capsule, but at the actual EPA and DHA content in the daily dose.” Łukasz Domeracki – Dietitian

FAQ – Frequently Asked Questions

How much omega-3 does an adult need each day?

According to the EFSA, the adequate intake for healthy adults is 250 mg of EPA and DHA combined per day. For ALA, the recommended intake is 0.5 per cent of dietary energy, which, for a 2,000 kcal diet, corresponds to approximately 1.1 g per day.

Does 250 mg of omega-3 mean 250 mg of fish oil?

No. The amount of fish oil is not the same as the amount of EPA and DHA. A product may contain, for example, 1,000 mg of oil, but significantly less EPA and DHA. These values should be checked separately on the label.

How much omega-3 do children need?

For infants over 6 months old and children under 2 years of age, the EFSA has set the adequate intake at 100 mg of DHA per day. For children and adolescents aged 2 to 18, no separate age-specific values have been established; instead, the nutritional recommendations correspond to those for adults.

How much omega-3 is recommended during pregnancy?

During pregnancy, in addition to the basic intake of 250 mg of EPA and DHA per day, an extra 100–200 mg of DHA is recommended. The same increase in DHA intake applies during breastfeeding.

Do older adults need more EPA and DHA?

The EFSA has not specified a separate, higher adequate intake for EPA and DHA for healthy older adults. This article therefore adopts the basic intake of 250 mg of EPA and DHA per day.

Do you need to eat fish every day to get enough omega-3?

No. You do not need to eat the richest sources of EPA and DHA every day. What matters is your overall diet and regularly including foods that provide these fatty acids.

Is it possible to consume too much omega-3?

The EFSA has not established a tolerable upper intake level for EPA and DHA. However, in its assessment, it concluded that a supplementary intake of up to 5 g of EPA and DHA combined per day does not raise safety concerns in adults. This does not mean that such high doses are necessary.

What should you be aware of when taking omega-3 supplements?

It is advisable to add up the EPA and DHA from all the supplements you are taking. Combining, for example, fish oil, cod liver oil and a multi-ingredient supplement may lead to an unnecessarily high intake. High doses, particularly when taken alongside medicines that affect blood clotting, require an individual assessment of the appropriate course of action.

Sources:

Kris-Etherton, P. M., Grieger, J. A., & Etherton, T. D. (2009). Dietary reference intakes for DHA and EPA. Prostaglandins, leukotrienes, and essential fatty acids, 81(2-3), 99–104. https://doi.org/10.1016/j.plefa.2009.05.011
Gebauer, S. K., Psota, T. L., Harris, W. S., & Kris-Etherton, P. M. (2006). n-3 fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits. The American journal of clinical nutrition, 83(6 Suppl), 1526S–1535S. https://doi.org/10.1093/ajcn/83.6.1526S
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2012). Scientific Opinion on the Tolerable Upper Intake Level of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and docosapentaenoic acid (DPA). EFSA journal. European Food Safety Authority, 10(7), 2815. https://doi.org/10.2903/j.efsa.2012.2815