What is the appropriate daily dose of eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA) for a healthy adult runner without bleeding disorders, cardiovascular disease, or anticoagulant use?

Omega-3 Fatty Acid Dosing for Healthy Adult Runners

For a healthy adult runner without cardiovascular disease, bleeding disorders, or anticoagulant use, consume 500 mg of combined EPA+DHA daily through two servings of fatty fish per week, or take a daily supplement providing this amount. 1

General Cardiovascular Health Foundation

• The American Heart Association recommends that all adults consume fatty fish at least twice weekly to provide omega-3 fatty acids for general cardiovascular health, which translates to approximately 500 mg/day of EPA+DHA combined. 1, 2

• This baseline recommendation applies to healthy individuals without established cardiovascular disease and serves as the foundation for cardiovascular protection. 1

• Plant-based sources (ALA from flaxseeds, walnuts, chia seeds) require 1.5-3 grams daily but are significantly less potent than marine-sourced EPA and DHA, making fish or algal oil the preferred sources. 3, 1

Practical Implementation for Athletes

• Oily fish species provide the highest EPA+DHA content: salmon, mackerel, sardines, herring, and anchovies deliver 400-500 mg per 3-ounce serving. 4

• If fish consumption is inconsistent, use encapsulated supplements providing 500 mg EPA+DHA daily to ensure consistent intake without the need for dietary calculation. 2, 4

• For vegetarian or vegan runners, algal oil supplements provide direct EPA+DHA without animal products and avoid environmental contaminants found in fish. 1

Safety Profile at Recommended Doses

• Doses up to 5 grams EPA+DHA daily are safe for long-term use without increased bleeding risk, even when combined with antiplatelet or anticoagulant therapy. 1, 2

• The most common side effects are mild gastrointestinal symptoms (fishy taste, belching, nausea) that do not represent safety concerns but may affect compliance. 1

• No physician supervision is required at the 500 mg/day dose recommended for healthy individuals; monitoring becomes relevant only at doses exceeding 3 grams daily. 3, 1

When to Consider Higher Doses

• If you develop documented coronary heart disease, increase to 1 gram (850-1,000 mg) EPA+DHA daily for secondary prevention and reduction of sudden cardiac death. 3, 1

• If triglycerides become elevated (200-499 mg/dL), increase to 2-4 grams daily under physician supervision to achieve 20-40% triglyceride reduction. 1, 4

• Doses above 1 gram daily carry a 25% increased risk of atrial fibrillation, with most excess risk occurring at doses ≥4 grams daily, making higher doses inappropriate for healthy individuals. 1

DPA Clarification

• DPA (docosapentaenoic acid) is not a primary focus of cardiovascular guidelines; the evidence base and recommendations center on EPA and DHA as the clinically relevant omega-3 fatty acids. 3

• DPA is present in small amounts in fish oil but lacks the extensive clinical trial data supporting EPA and DHA for cardiovascular outcomes. 3

Monitoring and Adjustments

• No routine laboratory monitoring is needed at 500 mg/day in healthy individuals without cardiovascular risk factors or bleeding disorders. 1

• Consume a variety of fish species to minimize potential mercury and environmental pollutant exposure, prioritizing smaller fish (sardines, anchovies) over larger predatory species. 1

• Remove skin and surface fat before cooking fish to further reduce contaminant intake while preserving omega-3 content in the flesh. 1