Omega-3 (EPA+DHA): evidence, dose and safety
EPA and DHA are long-chain omega-3 fats found in oily fish. Fish get them from algae. We offer fish oil and algal oil, which is vegan and mostly DHA.
At a glance
- Strongest evidence
- B Good
- Dose in our plans
- 500 mg a day for adults
- Adult upper limit
- 5000 mg a day from food and supplements together
- Safety checks
- 1 situation and 1 medicine or supplement interaction, checked against your answers in every plan
- Reviewed
- Atrum Labs clinical team (MD, PhD), November 2026
Authorised EU health claim
EPA and DHA contribute to the normal function of the heart (beneficial effect with a daily intake of 250 mg).
What the research looked at
Each line is one body of research, graded A (strong) to D (weak). How we grade evidence. What each study measured is explained in your personal plan.
| Grade | Who was studied | References |
|---|---|---|
| B | Adults with omega-3 index below 8% |
|
| B | People eating no fish |
|
| B | Adults |
|
| B | Pregnant women |
|
| B | Adults with hypertriglyceridemia |
|
| C | Adults with low mood |
|
| D | Adults 70+ |
|
How much
- Our plans usually use 500 mg a day for adults. The exact dose depends on your lab results, age and medicines.
- Adult upper limit: 5000 mg a day from food and supplements together. Source: EFSA 2012 EPA+DHA combined; DHA alone was assessed only up to about 1 g a day.
- Children's doses are set by age, and some ingredients are for adults only.
Who should not take it, or should check first
- A clinician checks first. Omega-3 supplements raise the risk of atrial fibrillation in trials (about 12% at 1 g a day or less, 49% above). With known atrial fibrillation a clinician decides.
Medicines and other supplements
- A clinician checks first. Possible additive bleeding risk with antithrombotics at higher doses.
Your plan is checked against every medicine you tell us about. If you take a medicine, ask your pharmacist or doctor before starting a new supplement.
Products with Omega-3 (EPA+DHA)
Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD) from our clinical knowledge base, version 0.2.0-draft. This page is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
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