From the Guidelines
The recommended weekly intake of omega-3 fatty acids for adult women and men is approximately 0.5 to 1.8 grams per day of EPA and DHA, which translates to around 3.5 to 12.6 grams per week.
Key Recommendations
- The American Heart Association recommends consuming at least two servings of fish (particularly fatty fish) per week, which is equivalent to approximately 0.5 to 1.8 grams per day of EPA and DHA 1.
- As an adjunct to diet, omega-3 fatty acids in capsule form (approximately 850 to 1000 mg of EPA and DHA) may be considered in women with coronary heart disease (CHD) 1.
Important Considerations
- The ideal amount of omega-3 fatty acids to take is not firmly established, but evidence suggests that intakes ranging from 0.5 to 1.8 grams per day significantly reduce the number of deaths from heart disease and all causes 1.
- For alpha-linolenic acid (ALA), a total intake of 1.5 to 3 grams per day seems beneficial, although definitive data from prospective, randomized clinical trials are still needed 1.
From the Research
Recommended Weekly Intake of Omega-3 Fatty Acids
The recommended weekly intake of omega-3 fatty acids for adult women and men can be determined from various studies.
- The American Heart Association recommends ≥ two 3.5-oz fish servings per week (preferably oily fish) to increase intake of omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 2.
- The 2015–2020 Dietary Guidelines for Americans recommend that the general population should consume about 8 ounces (oz.) per week of a variety of seafood, providing approximately 250 mg per day of EPA and DHA 3.
- For pregnant and lactating women, the recommendation is to consume 8–12 oz. per week of seafood 3.
- A scoping review suggests that consumption of 1,000-1,500 mg/d EPA plus DHA as triglycerides for at least 12 weeks can improve the omega-3 index to ≥8% 4.
- The UK Scientific Advisory Committee on Nutrition guidelines recommend a healthy adult to consume a minimum of two portions of fish a week to obtain the health benefit 5.
- The Journal of the American College of Cardiology recommends 2 or more servings of fatty fish per week to obtain adequate intake of omega-3 PUFAs, or dietary supplementation with an appropriate fish oil if this is not possible 6.
Key Findings
- The majority of the population do not consume adequate omega-3 fatty acids, leading to global deficiencies 4.
- Supplementation with omega-3 PUFA capsules can serve as treatment of hypertriglyceridemia and prevention of cardiovascular events 6.
- Marine-derived omega-3 PUFAs reduce triglycerides and have pleiotropic effects including decreasing inflammation, improving plaque composition and stability, and altering cellular membranes 6.