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All individuals, regardless of age or health status, are encouraged to undergo blood testing and work with a physician who can make personalized recommendations based on their unique dietary needs. However, in the absence of testing, we have provided general daily recommendations, based on life stage and general health status. These recommendations are informed by: 1) extensive review of the omega-3 and human physiology literatures, 2) consideration of the many factors impeding omega-3 synthesis and absorption, 3) clinical evidence demonstrating that higher doses of omega-3s result in higher omega-3 levels, and 4) research indicating that doses as large as 5000 mg per day are safe for daily consumption by adults.
Importantly, these dosage recommendations should be combined with efforts to consume: 1) oily, wild-caught fish at least twice a week, and 2) a low intake of omega-6 fats (commonly found in vegetable oils, nuts, processed foods, etc.). This is because omega-6 fats compete with omega-3s for the enzymes needed to synthesize their fatty acid derivatives, and thus, excessive consumption of omega-6 fatty acids may effectively replace omega-3s within cell membranes.
- Healthy Children (ages 4-12): 2000 mg EPA+DHA per day
- Healthy Adolescents (ages 13-18): 2000-3000 mg EPA+DHA per day
- Healthy Adults (ages 18+): 3000-4000 mg EPA+DHA per day
As you likely noted, these intake recommendations are substantially higher than those provided by other health organizations, who generally recommend healthy adults take a minimum of 500 mg of EPA+DHA daily. It is important to recognize that these more modest intake recommendations are suggested minimums, rather than recommendations for optimal cellular health and functioning. Moreover, these modest intake recommendations are informed by research which has historically tended to err on the side of caution by using smaller doses, when we now have sufficient evidence that doses as large as 5000 mg per day are safe for daily consumption and more effective for raising the omega-3 index towards cardioprotective levels. *
