How much EPA and DHA per day?
Last reviewed August 2026.
For general health, the commonly cited target is about 250–500 mg of combined EPA+DHA per day. EFSA's adequate-intake figure for adults is 250 mg/day; many supplement routines aim for ~500–1000 mg. Heart-health guidance (the American Heart Association) points people with coronary heart disease toward roughly 1000 mg/day of EPA+DHA under a doctor's care, and research on mood, inflammation or triglycerides has used higher doses (2–4 g/day) that are a clinical decision, not a default. This is general information, not medical advice — your dose is a conversation with your clinician.
The catch: the number that matters is EPA+DHA, not "fish oil." A 1000 mg fish-oil softgel may contain only ~300 mg EPA+DHA. So to hit a target you need the measured omega-3 per serving — here's what each third-party-tested product we track actually delivers, and how many servings it takes to reach 1000 mg/day.
Measured EPA+DHA per serving, and servings to reach 1000 mg
| Product | EPA+DHA / serving (measured) | Servings for ~1000 mg | $ / g EPA+DHA |
|---|---|---|---|
| Viva Naturals Triple Strength Omega-3 | 2202 mg | 0.5 | $0.27/g |
| Life Extension Super Omega-3 | 1410 mg | 0.7 | $0.20/g |
| Carlson The Very Finest Fish Oil | 1300 mg | 0.8 | $0.44/g |
| OmegaVia Ultra Concentrated Omega-3 | 1161 mg | 0.9 | $0.57/g |
| Wiley's Finest Peak EPA | 1150 mg | 0.9 | $0.57/g |
| Carlson Super Omega-3 Gems | 1096 mg | 0.9 | $0.40/g |
| Sports Research Triple Strength Omega-3 | 1068 mg | 0.9 | $0.35/g |
| California Gold Nutrition Omega 800 | 985 mg | 1.0 | $0.30/g |
| Carlson Elite Omega-3 Gems | 752 mg | 1.3 | $0.43/g |
| California Gold Nutrition Omega-3 Premium Fish Oil | 683 mg | 1.5 | $0.32/g |
EPA+DHA are lab-measured from each product's third-party report, not the label. "Servings for ~1000 mg" = 1000 ÷ measured EPA+DHA per serving.
Why the source of the number matters
Label claims routinely overstate — and occasionally understate — what a lab finds in the bottle. Dosing to 1000 mg/day, a product measuring 1400 mg per serving gets you there in under a serving; one measuring 700 mg needs about a serving and a half. That's why our ranking is built on measured EPA+DHA, sorted by cost per gram.
FAQ
How much EPA and DHA should I take per day?
For general adult health, ~250–500 mg combined EPA+DHA per day is the commonly cited target (EFSA's adequate intake is 250 mg/day). Heart-health guidance (AHA) is often ~1000 mg/day under a doctor's care, and studied doses for specific goals go higher. It's individual — ask your clinician.
Is 1000 mg of fish oil the same as 1000 mg of omega-3?
No. A 1000 mg fish-oil softgel often contains only ~300 mg of EPA+DHA — the rest is other fats. Read the EPA+DHA figure, ideally the lab-measured one, not the total fish-oil weight.
Can you take too much omega-3?
Very high doses can thin the blood, which matters if you take blood thinners or are near surgery. The FDA considers up to ~3 g/day EPA+DHA from supplements safe for most adults, but dose is a clinical decision — talk to your doctor, especially if you're on medication.
This page summarizes published third-party testing data and makes no health, benefit, or treatment claims. A certificate describes one tested batch, not a permanent grade.
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