What daily dose of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is recommended for a healthy adult runner without bleeding disorders, cardiovascular disease, or anticoagulant therapy?

EPA and DHA Dosing for Healthy Runners

For a healthy adult runner without cardiovascular disease, bleeding disorders, or anticoagulant therapy, take 500 mg of combined EPA+DHA daily for basic cardiovascular protection. 1

Baseline Recommendation for Healthy Athletes

• The American College of Cardiology recommends 500 mg EPA+DHA daily for cardiovascular primary prevention in healthy adults, which can be achieved through two portions of fatty fish per week (equivalent to approximately 400-500 mg/day) or supplementation. 1, 2

• This baseline dose provides general cardiovascular health benefits without requiring medical supervision. 1

• Plant-based omega-3 sources (alpha-linolenic acid from flaxseeds, walnuts) require 1.5-3 grams daily but are less potent than marine EPA+DHA. 1

Performance-Specific Evidence for Runners

• A 2023 study in amateur male long-distance runners demonstrated that 2,234 mg EPA + 916 mg DHA daily (total ~3,150 mg) for 12 weeks significantly improved VO₂peak and running economy without adverse effects. 3

• The same study showed the omega-3 index increased from 5.8% to 11.6%, correlating with improved running economy across both supplemented and control groups. 3

• However, this higher dose did not improve 1,500-meter run trial times, suggesting performance benefits may be limited to aerobic capacity rather than race performance. 3

Safety Profile for Healthy Individuals

• Up to 5 grams of combined EPA+DHA daily is safe for long-term use without increased bleeding risk, even in the absence of cardiovascular disease. 1, 2

• The European Food Safety Authority confirms that EPA alone up to 1.8 grams daily has been specifically validated as safe. 2

• Doses above 3 grams daily theoretically require medical monitoring, though evidence does not show actual increased bleeding risk—this is a regulatory precaution rather than evidence-based necessity. 1

Critical Safety Consideration

• High-dose omega-3 supplementation (≥4 grams daily) increases atrial fibrillation risk by 25%, with most increased risk occurring at doses >1 gram daily. 2, 4

• For healthy runners without cardiovascular indications, there is no evidence-based reason to exceed 500-1,000 mg daily. 1

Practical Implementation Algorithm

Start with 500 mg EPA+DHA daily from either:

• Two servings of fatty fish per week (salmon, mackerel, sardines), OR 1, 2
• A daily supplement providing 500 mg combined EPA+DHA 1

Consider increasing to ~3,000 mg daily (as used in the runner study) only if:

• You are specifically targeting aerobic capacity improvement (VO₂max), AND 3
• You accept the theoretical atrial fibrillation risk, AND 2
• You monitor for gastrointestinal side effects (fishy aftertaste, belching, nausea) 2

Do NOT exceed 3,000 mg daily without medical supervision, as doses ≥4 grams significantly increase atrial fibrillation risk without additional performance benefits for runners. 2, 3

Common Pitfalls to Avoid

• Do not assume "more is better"—the runner study showed no improvement in actual race performance (1,500-meter time) despite improved VO₂peak at high doses. 3

• Low-dose EPA+DHA mixtures (~1 gram daily) showed no significant cardiovascular benefit in modern studies (ASCEND, VITAL, OMEMI) with contemporary background therapy, so the 500 mg recommendation is for general health maintenance, not disease prevention. 5, 1

• Omega-3 supplements can increase LDL cholesterol by 5-10% at high doses, though this is irrelevant for healthy individuals without dyslipidemia. 1

• Take supplements with meals to minimize gastrointestinal side effects, which are dose-dependent and more pronounced at therapeutic doses. 4