Omega-3 dosage: how much per day and what counts on the label?

For healthy adults, EFSA states 250 mg of EPA and DHA combined per day as an adequate intake. This refers to the total amount from your diet and any supplements. It does not mean you have to take an extra 250 mg as a capsule every day.¹

When comparing products, what counts is the milligrams of EPA and DHA, not the large fish oil figure on the front. Here you will learn how to read the values per capsule and how to fit the amount into your diet.

The key points

• For healthy adults, EFSA states 250 mg of EPA and DHA combined per day as an adequate intake, from diet and any supplements together.
• When comparing products, the milligrams of EPA and DHA per capsule or serving are what count. 1000 mg of fish oil does not automatically mean 1000 mg of EPA and DHA.
• One gram of ALA from linseed oil, rapeseed oil or walnuts does not count as one gram of EPA and DHA.
• With heart disease, corresponding risk factors or medication such as anticoagulants, clarify higher doses with your doctor.

How much omega-3 per day is a sensible guide?

The EFSA dietary reference values for nutrients distinguish between the omega-3 fatty acids: for adults, 250 mg of EPA and DHA combined per day is considered an adequate intake. For the plant-based alpha-linolenic acid, ALA for short, EFSA instead states a share of dietary energy. The figures are therefore not interchangeable.¹

A reference value is a guide for population groups. It is neither your individually determined dose nor the recommended intake of a specific pack. Keep three figures apart:

• Reference value: Which fatty acids and which group of people does the recommendation refer to?
• Product content: How many milligrams of EPA and DHA are in one softgel or one serving?
• Total intake: What comes from food and all the supplements you use combined?

You do not need to recalculate every bite each day. A regular look at your fish meals and the labels of your supplements is a better starting point than an extra capsule based on gut feeling.

ALA, EPA and DHA: which omega-3 fatty acids count?

ALA stands for alpha-linolenic acid. It is an essential omega-3 fatty acid and is found, for example, in linseed oil, rapeseed oil and walnuts. You find eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) mainly in oily fish and, depending on the composition, in algae oil.

The body can only convert ALA into EPA and DHA to a limited extent. One gram of ALA therefore does not count as one gram of EPA and DHA. Plant sources of ALA remain a useful part of the diet; they simply provide a different fatty acid. The German Federal Institute for Risk Assessment explains the distinction and the limited conversion in its omega-3 FAQ.²

Omega-3 capsules: adding up EPA and DHA correctly

1000 mg of fish oil does not automatically mean 1000 mg of EPA and DHA. Look for the two individual values in the nutrition table. If it also lists “total omega-3”, check whether other omega-3 fatty acids are included. To compare with the EFSA reference value mentioned above, add EPA and DHA together.

Then check the reference quantity: do the values apply to one capsule or to a serving of several capsules? Example: if a declared serving of two capsules contains 600 mg of EPA and DHA in total, one capsule provides 300 mg. Here you are converting the table; this does not yet give you an intake recommendation.

A real label: GN Laboratories Triglyceride Omega 3

The current shop declaration of Triglyceride Omega 3 from GN Laboratories states these values:⁴

500 + 250 = 750 mg of EPA and DHA. For this product, that is 75 percent of the fish oil amount. The figure describes its composition. It is not a personal daily requirement and no proof of a better effect.

The pack contains 200 softgels. Fish oil and a shell made of bovine gelatine make this product unsuitable for a vegan diet. The information on the pack you actually use is what counts.

You can compare other compositions in the omega-3 range at Gigas Nutrition. Check EPA and DHA per capsule or serving there too. A higher concentration alone does not answer whether you need more of it.

Diet first: when is a supplement worth considering?

The German Nutrition Society recommends eating fish once or twice a week.³ Oily species such as herring, mackerel and salmon provide EPA and DHA. The actual amount depends on the type of fish and the portion; a given fish meal therefore cannot simply be converted into a fixed number of capsules.

For healthy people who eat fish regularly, the BfR does not normally consider additional omega-3 supplements necessary.² If you do not eat fish, you can look into algae oil as a direct source of EPA and DHA. Read carefully: some products mainly provide DHA, others both fatty acids.

In everyday life, this order helps: look at your diet first, then clarify whether you need a supplement, and finally compare the suitable product and its content. That way a figure on the pack does not automatically become your daily dose.

Higher doses: when medical advice matters

In its FAQ of 30 April 2026, the BfR refers to its precautionary recommendation not to consume more than 1.5 g of EPA and DHA per day in total.² This is neither a legal maximum nor a target.

With heart disease or corresponding risk factors, higher doses can increase the risk of atrial fibrillation.² In that case, clarify intake with your doctor. The same applies if you take medication, especially anticoagulants. Do not change prescribed products on your own.

Separate recommendations apply to pregnancy, breastfeeding and children. A general figure for adults on this blog does not replace suitable advice.