Your body can convert a small amount of ALA into EPA and DHA, but this conversion is limited. If you want a direct source of EPA and DHA, fish oil, krill oil, or algae-derived supplements are more relevant choices. The NIH omega-3 fact sheet explains the different dietary sources and roles of these fats.
To compare the two common marine options, read our krill oil versus fish oil guide.
- EPA, or eicosapentaenoic acid: Found mainly in oily fish and seafood.
- DHA, or docosahexaenoic acid: Found in fish, seafood, and algal oil. DHA is a structural component of cells, with particularly high concentrations in the brain and retina.
- ALA, or alpha-linolenic acid: Found in plant foods such as flaxseeds, chia seeds, walnuts, and some vegetable oils.
DHA is a key component of brain tissue and the retina, supporting brain cell communication and normal vision. But a nutrient’s role in the body is not proof that taking more of it offers extra benefits.
To assess your dose, check how much EPA and DHA each serving provides on the label rather than relying on front-of-pack claims.
How Much Omega-3 Should You Take Each Day?
| Situation | Practical guidance |
| Healthy adults who rarely eat oily fish | Around 250 mg of combined EPA + DHA daily is commonly used as a general reference point |
| Adults who eat oily fish twice weekly | A supplement may not be necessary |
| Pregnancy and breastfeeding | Discuss DHA and total omega-3 intake with your obstetrician |
| High triglycerides | Requires clinician-led care and may involve prescription-strength omega-3 |
| Heart disease, atrial fibrillation, or blood-thinner use | Seek medical advice before starting |
How to Read an Omega-3 Supplement Label
Check Serving Size, EPA and DHA
On fish oil and krill oil labels, check serving size, total oil weight, EPA, and DHA. Make sure the amounts refer to one capsule or a full serving. For routine use, focus on EPA + DHA, rather than total oil weight, to work out your dose of these omega-3s.[3][4][6]
Use those figures to calculate how much EPA + DHA you’ll get each day.
Calculate EPA Plus DHA per Day
If a two-capsule serving contains 120 mg EPA and 60 mg DHA, the serving provides 180 mg EPA + DHA, or 90 mg per capsule. One two-capsule serving daily therefore supplies 180 mg EPA + DHA.[5]
Total oil weight includes other fats, so it is not the same as the EPA + DHA dose.[5] Compare your calculated dose with your daily EPA + DHA target, taking both food and supplements into account.
Next, check the product’s testing, ingredients, and storage guidance.
Check Testing, Ingredients, and Storage
Look for third-party testing that checks label accuracy, contaminants, and oxidation. This includes peroxide, anisidine, and TOTOX results.[1][5]
Read the ingredient list and allergen warnings. Krill is a crustacean, so pay attention to shellfish allergy warnings. Check the expiry date and follow the manufacturer’s storage instructions. Keep the bottle away from heat and light, and refrigerate it only if the label says to.[1][5]
Can You Take Too Much Omega-3?
Check Side Effects, Medicines and Allergies
Omega-3 supplements can cause fishy burps, reflux, nausea and diarrhoea. Taking them with a meal that contains fat may help reduce reflux.
If you take blood thinners such as warfarin, apixaban, aspirin or clopidogrel, check with your doctor before choosing a dose. People with seafood or shellfish allergies should seek medical advice before taking marine omega-3s. If you have elective surgery or dental work planned, tell your clinician and follow their advice on whether and when to stop.[2][5]
Use High Doses Only with Medical Supervision
Routine intake differs from treatment doses. Doses of 2,000–4,000 mg/day used to treat high triglycerides need medical supervision. Do not try to match prescription doses by taking extra fish oil capsules.[1][2][4]
Some large high-dose trials have not shown clear cardiovascular benefits, and atrial fibrillation, an irregular heart rhythm, was more common at 4 g/day.[3]
EFSA considers up to 5,000 mg/day of supplemental EPA + DHA generally safe for adults.[2][3][5] This is a safety ceiling, not a recommended daily dose or a reason to take high doses without medical advice.
How Does OptiKrill Fit Into Your Routine?
OptiKrill can add EPA and DHA to your daily intake. For an example of what to look for, see the OptiKrill™ product label. Use the same label-reading method to check whether its recommended serving meets your target, alongside what you get from food.
Check the Current OptiKrill Label
Read the Supplement Facts panel on the current OptiKrill pack, rather than relying on the front label. Compare the EPA and DHA amounts per serving with your daily target. Also check the recommended serving, other ingredients, storage instructions, and warnings.
Label verification required before publication: The current OptiKrill label was not supplied. Confirm the exact amounts of krill oil, EPA and DHA per serving, along with the recommended capsule count.
Check the shellfish allergen warning.[5]
Match EPA and DHA Intake to Your Needs
Compare the labelled daily EPA and DHA total with your intake target, accounting for food sources too. Use the EPA and DHA amounts, not the total oil weight.
Check Your Diet, Label and Safety
Track how much fatty fish you eat over seven days. Plant sources such as flaxseed provide ALA, but your body converts only part of it into EPA and DHA.[1]
If you take a supplement, multiply the EPA + DHA per serving by your daily servings. Then compare that amount with the EPA + DHA you get from food.
Omega-3 can be one part of a wider healthy-ageing routine, but it should be chosen for a clear nutritional reason. For a broader framework, read our guide to choosing the best longevity supplement for your needs.
Speak to your doctor before taking a supplement if you’re pregnant or breastfeeding, take anticoagulants or antiplatelets, or plan to use treatment-level doses.[1][2][5]
FAQs
How much omega-3 should adults take daily?
Most health organisations suggest 250–500 mg of combined EPA and DHA daily for healthy adults. Check the label and add up the EPA and DHA amounts per capsule; the total oil weight isn’t the same as the EPA and DHA dose.
High doses may increase bleeding risk or affect the risk of atrial fibrillation, an irregular heart rhythm. Consult a doctor before taking more than 1,000 mg daily, especially if you take blood-thinning medicines or have a heart condition.
Is 1,000 mg of fish oil the same as 1,000 mg of omega-3?
No. The total fish oil amount is not the same as its EPA and DHA content. Check the supplement label for the amount of EPA and DHA per serving, rather than relying on the total fish oil amount printed on the front of the bottle.
How much EPA and DHA should a supplement contain?
There’s no established recommended EPA+DHA intake for adults, but widely cited guidance suggests 250–500 mg combined per day [1][2][3]. For people with coronary heart disease, the American Heart Association suggests about 1 g/day, with supplements taken under a clinician’s guidance [1].
The FDA advises taking no more than 5 g/day from supplements [1]. Plant-based omega-3 is mostly ALA, which the body converts poorly into EPA and DHA. Check the label for the combined EPA+DHA content, rather than the total milligrams of fish oil [1][3].
Can you take omega-3 supplements every day?
Yes, most healthy adults can take omega-3 supplements daily. There is no set recommended dietary allowance (RDA) for EPA and DHA, but guidance commonly suggests 250–500 mg of combined EPA+DHA daily [1][2].
For people with coronary heart disease or heart failure, a clinician may suggest about 1 g/day. Doses used to lower triglycerides are higher, at around 4 g/day. The FDA advises taking no more than 5 g/day from supplements. Watch for digestive side effects, and check with your clinician if you take anticoagulants because of the potential bleeding risk [1][2].
Is OptiKrill a source of EPA and DHA?
Yes. OptiKrill provides omega-3s bound to phospholipids. Check the label for the EPA and DHA amounts per serving to work out your daily serving. Total oil weight is not the same as EPA and DHA content.
Speak to a doctor before starting supplements if you are pregnant or breastfeeding, have a shellfish allergy, take anticoagulants or antiplatelet medicines, or have a history of atrial fibrillation.
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