Normal Fish Oil Dosage for Generally Healthy Adults
For a generally healthy adult without cardiovascular disease or elevated triglycerides, the recommended dose is 500 mg of EPA+DHA combined daily, which can be achieved through eating fatty fish at least twice weekly (approximately 8 ounces total per week). 1, 2
Dietary vs. Supplemental Approach
The American Heart Association prioritizes food sources over supplements, recommending all adults consume fatty fish at least twice weekly to provide approximately 400-500 mg/day of EPA+DHA combined. 3, 2
If you don't regularly consume fish, 500 mg EPA+DHA daily from supplements provides baseline cardiovascular protection for primary prevention in healthy adults. 1, 2
This dose is specifically for general cardiovascular health maintenance, not for therapeutic purposes like triglyceride reduction or secondary prevention after heart disease. 1
Practical Considerations for Supplementation
Most over-the-counter fish oil supplements contain inadequate amounts per serving, with an average of only 697 mg EPA+DHA per serving, requiring multiple capsules to reach even modest doses. 4
Only 9.4% of commercially available supplements contain 2 grams or more of EPA+DHA per daily serving, and over 70% don't contain the stated label amounts. 5, 6
For healthy adults taking supplements, verify the actual EPA+DHA content on the label (not just "fish oil" content) and calculate how many capsules are needed to reach 500 mg daily. 4
Plant-Based Alternative
If you prefer plant sources, alpha-linolenic acid (ALA) from flaxseeds, walnuts, or canola oil requires 1.5-3 grams daily, though this is significantly less potent than marine-sourced EPA+DHA since conversion to EPA is only 6% and to DHA is merely 3.8%. 2
Algal oil supplements provide direct EPA+DHA without animal products and are free from mercury and other contaminants, making them suitable for vegetarians, vegans, pregnant women, and those with fish allergies. 1
Safety Profile at This Dose
Long-term supplementation up to 5 grams EPA+DHA daily is safe without increased bleeding risk, so the 500 mg dose for healthy adults carries no safety concerns. 1, 2
Common side effects are limited to mild gastrointestinal symptoms (fishy aftertaste, belching) that can be minimized by taking supplements with meals. 7
No physician supervision is required at this dose, as monitoring is only recommended when exceeding 3 grams daily. 1
When Higher Doses Are Indicated
This 500 mg recommendation is specifically for healthy adults. Higher doses are indicated for:
Documented coronary heart disease: 850-1,000 mg EPA+DHA daily reduces cardiovascular events and sudden cardiac death by 45%. 1, 2
Hypertriglyceridemia (200-499 mg/dL): 2-4 grams EPA+DHA daily under physician supervision lowers triglycerides by 20-40%. 1, 7
Severe hypertriglyceridemia (≥500 mg/dL): 4 grams EPA+DHA daily under physician supervision reduces triglycerides by approximately 45%. 1, 7
Common Pitfall to Avoid
Don't assume "fish oil" content equals EPA+DHA content—many supplements list total fish oil (e.g., 1000 mg) but contain only 300 mg of actual EPA+DHA combined, requiring 2-3 capsules to reach the 500 mg target for healthy adults. 4, 6