How much omega-3 do I need?

With potential benefits ranging from maintaining a healthy heart to supporting cognitive function, getting enough omega-3s could help improve your overall wellbeing.² But how much is enough, and could omega-3 supplements give you the extra support you need?

Let’s dive into the facts.

Of the research available, one of the main benefits of omega-3 is its ability to help maintain triglyceride levels, a type of fat in your blood.^1,4 Having too many may heighten your risk of heart disease and stroke, so it’s essential to keep your levels under control.⁴ 

There may also be a connection between omega-3s and high-density lipoprotein (HDL) cholesterol, though more research is needed to understand this relationship. Experts often refer to HDL as ‘good’ cholesterol because it helps remove excess cholesterol from your bloodstream, supporting normal cholesterol levels and heart health.^5,6

Plus, getting enough omega-3 every day could also help maintain normal blood pressure.⁷ Which, given that high blood pressure raises your risk of heart attack and stroke, keeping it in check is vital.⁸

Although your body can convert ALA to EPA and DHA, the amount it’s able to produce is minimal. That’s why your diet is the most effective way to boost your EPA and DHA levels.²

However, the Scientific Advisory Committee on Nutrition (SACN), which advises the government on nutrition-related issues, suggests that everyone eats at least two 140g portions of fish a week, with one being white and the other oily.¹⁴ By following this guideline, you can expect to get around 450mg of combined EPA and DHA daily, which is suitable for most people. For pregnant women, two portions is the maximum, and the NHS recommends you shouldn’t eat more than this.^14,15 

If you follow a vegan diet, it’s important to include rich sources of ALA in your diet (which your body can then make into EPA and DHA) to ensure you get enough omega-3 fats.¹⁶

The British Dietetic Association (BDA) notes that there isn’t enough evidence of the benefits of omega-3s to broadly recommend omega-3 supplements.¹⁷ However, vegans can get approximately 100–300mg of DHA from vegan omega-3 supplements, which often contain algal oil. Algal oil is made from marine algae and is a source of DHA and sometimes EPA.^2,16

ALA is an essential omega-3 fatty acid.¹ It’s ‘essential’ because your body can’t produce it, so you must get it through your diet.¹ While your body can convert ALA into small amounts of EPA and DHA, you can boost your intake by consuming white fish, shellfish and oily fish.¹ If you aren’t fond of fish, omega-3 supplements can help you meet your needs.

By being mindful of including omega-3s in your diet, you’re actively taking a step towards better health.