Omega-3 Fatty Acids: EPA vs DHA and How Much You Really Need

Nutrition · Nov 11, 2025 · 1 min read

The clear guide to EPA vs DHA for heart, brain, and inflammation support.

Omega-3s: EPA vs DHA and Optimal Intake

What they do, how much to take, and where to get them.

Primer

EPA and DHA (from fish and algae) deliver most health benefits. ALA (plants) converts poorly to EPA/DHA.

EPA Highlights

  • Anti-inflammatory; supports healthy triglycerides.
  • Often favored for mood support.

DHA Highlights

  • Structural fat of brain/retina.
  • Memory, learning, fetal development.

How Much?

  • General: 250–500 mg EPA+DHA daily.
  • Heart: 1,000–2,000 mg/day.
  • High triglycerides: 2,000–4,000 mg/day (medical guidance).
  • Mood: 1,000–2,000 mg (higher EPA).
  • Cognition: 1,000–2,000 mg (higher DHA).
  • Pregnancy: 200–300 mg DHA/day.

Sources

Fatty fish 2–3×/week (salmon, sardines, mackerel) or third-party-tested fish oil, krill oil, or algae oil. Take with a meal containing fat.