Omega-3 Dosage Guide: EPA and DHA Explained
Omega-3 is among the most heavily researched supplements — yet most people get the dosing wrong. Here's the evidence-based roadmap.
EPA vs. DHA — What's the Difference?
EPA (eicosapentaenoic acid) drives anti-inflammatory effects. DHA (docosahexaenoic acid) is a structural component of brain and retinal tissue. Most people need both.
Dosing by Goal
General health maintenance
250–500mg combined EPA+DHA daily — the official WHO/AHA baseline.
Cardiovascular support
1000–2000mg EPA+DHA daily. The GISSI-Prevenzione trial showed significant reduction in sudden cardiac death.
Mood & cognition
1000–2000mg daily with higher EPA ratio (≥60% EPA). Several meta-analyses support this for mild-moderate depression.
High triglycerides
2000–4000mg daily (prescription-strength). Consult your doctor.
Form Matters: rTG > EE > TG
Re-esterified triglyceride (rTG) form has highest bioavailability. Ethyl ester (EE) is cheaper but ~50% less absorbed. Avoid oxidized oils (smell test).
Purity and Third-Party Testing
Look for IFOS 5-star rating or Friend of the Sea certification. Heavy metals and PCBs are the main concerns.
Frequently asked questions
Fish oil, krill oil, or algae oil — which is best?
Should I take omega-3 with or without food?
Are enteric-coated capsules worth the cost?
References
- Yokoyama M et al. "Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS)." Lancet. 2007. https://pubmed.ncbi.nlm.nih.gov/17398308/
- GISSI-Prevenzione Investigators. "Dietary supplementation with n-3 polyunsaturated fatty acids." Lancet. 1999. https://pubmed.ncbi.nlm.nih.gov/10465168/
- Mocking RJ et al. "Meta-analysis and meta-regression of omega-3 polyunsaturated fatty acid supplementation for major depressive disorder." Transl Psychiatry. 2016. https://pubmed.ncbi.nlm.nih.gov/26978738/