Omega-3 fatty acids have long been praised for their role in heart health, brain function, and early development but how much do we actually need each day?
A new global review published in Nutrition Research Reviews brings much-needed clarity to a topic marked by wide variation in advice across countries and life stages.
Why Omega-3s Matter
Omega-3s are essential fats, meaning the body cannot make them on its own. The most biologically active forms docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and docosapentaenoic acid (DPA)—are known as long-chain omega-3 polyunsaturated fatty acids (LC n-3PUFAs).
Higher intakes and tissue levels of DHA and EPA have been associated with:
Brain and visual development in infancy
Cardiovascular and immune health
Reduced risk of preterm birth
Potential protection against depression, cognitive decline, and Alzheimer’s disease
While much of the evidence remains observational, the consistency of findings has led many health authorities to recommend regular omega-3 intake.
A Patchwork of Global Recommendations
Despite general agreement on their importance, guidance on omega-3 intake varies widely. The new review examined 42 technical and scientific documents (TSDs) from national governments, international bodies, and expert groups to map out current recommendations across life stages.
One key challenge: inconsistency. Recommendations are expressed in different ways—milligrams per day, percentage of fat intake, or body-weight-based measures—making comparisons difficult. Some countries provide detailed guidance; others offer little or none, especially for children, adolescents, and older adults.
The Common Ground: 250 mg per Day
Across regions and populations, a clear pattern emerged. The most frequently recommended intake for healthy adults is:
250 mg per day of combined EPA + DHA
This target appears in multiple international and national guidelines and is widely considered sufficient to support cardiovascular and overall health.
Practically, this amount can be achieved by:
Eating fatty fish (such as salmon, sardines, or mackerel) twice per week, or
Taking a fish oil or algae-based supplement, ideally with meals to enhance absorption
Children, Adolescents, and Older Adults: Wide Variability
For infants, children, and adolescents, recommendations varied dramatically:
Infants (0–5 months): from 200 mg/day of DHA in some countries to guidance expressed as a percentage of total fat intake
Young children (1–3 years): 40–250 mg/day of EPA + DHA (sometimes including DPA)
Older children and adolescents: ranges from 55 mg/day to 500 mg/day
For older adults, suggested intakes ranged from as low as 90 mg/day to the adult standard of 250 mg/day, reflecting uncertainty and limited age-specific evidence.
Pregnancy and Lactation: DHA Takes Center Stage
Pregnancy is one life stage where guidance is more consistent—and more emphatic. Many authorities recommend:
At least 250 mg/day of EPA + DHA, plus
An additional 100–200 mg/day of DHA
Some expert groups advise up to 1 gram per day for pregnant individuals with low omega-3 status to help reduce the risk of preterm birth. DHA’s role in fetal brain and retinal development is particularly well recognized.
Safety and Upper Limits
The review also addressed concerns about excessive intake:
Infants (0–6 months): no defined upper limit for DHA
Children: some countries set an upper limit of 3 g/day
Adults: upper limits typically range from 2 to 5 g/day of EPA + DHA
These higher intakes are usually reserved for clinical use such as managing high triglycerides or blood pressure and should be undertaken with professional guidance.
Are We Getting Enough?
One of the most striking conclusions of the review is that many populations fall well below recommended omega-3 intakes, even in countries with established dietary guidelines. For individuals who eat little or no fish, meeting targets through food alone can be challenging.
This gap has implications for public health policy, supplementation strategies, and the development of sustainable omega-3 sources, such as algae-derived DHA and EPA.
