Other tracked

Omega-3 (EPA+DHA)

Cardio · brain

EPA+DHA — anti-inflammatory, cardiovascular, brain membrane. Target reflects common AHA/NIH guidance (no FDA DV).

Daily target

500 mg

Target Range

Upper limit

None

No UL established

Catalog matches

supplements in our catalog

What Omega-3 (EPA+DHA) does

Omega-3 refers to a family of polyunsaturated fats with double bonds three carbons from the methyl end. The two long-chain forms with established clinical relevance are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both abundant in cold-water fish. ALA (alpha-linolenic acid) from flax, chia, and walnuts is also omega-3 but converts to EPA at only ~5–10% efficiency, and to DHA at <0.5% — it's not a substitute. The strongest evidence is for triglyceride lowering (clear) and cardiovascular events in primary prevention (modest); claims for cognition, mood, and joint health vary in support.

Food sources of Omega-3 (EPA+DHA)

Approximate Omega-3 (EPA+DHA) content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.

Food	Serving	Omega-3 (EPA+DHA)
Wild salmon (cooked)	3 oz	1,800 mg EPA+DHA
Sardines (canned)	3 oz	1,200 mg EPA+DHA
Mackerel (cooked)	3 oz	2,500 mg EPA+DHA
Anchovies (canned)	2 oz	1,000 mg EPA+DHA
Algae oil supplement	1 capsule	300–500 mg DHA
Ground flaxseed	1 tbsp	2,300 mg ALA (~115 mg net EPA equivalent)

Signs of Omega-3 (EPA+DHA) deficiency

●No formal deficiency syndrome — likely contribution to dry skin, scaly rash, poor visual acuity in extreme depletion
●Chronically low intake associated with worse outcomes for cardiovascular disease, depression, retinal health (observational)

Who needs more Omega-3 (EPA+DHA)

Groups and situations where Omega-3 (EPA+DHA) requirements rise or status commonly runs low:

●People who don't eat fatty fish twice a week (most US adults)
●Pregnancy and lactation — DHA accrues rapidly in fetal brain through last trimester
●Triglycerides above 500 mg/dL (prescription icosapent ethyl is FDA-indicated)
●Vegan diets (ALA conversion is insufficient — algae-derived DHA is the alternative)

How Omega-3 (EPA+DHA) appears on labels

Supplement labels list Omega-3 (EPA+DHA) under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Omega-3 (EPA+DHA) intake:

omega-3
omega 3
epa
dha
epa+dha
fish oil
eicosapentaenoic acid
docosahexaenoic acid

Best supplements for Omega-3 (EPA+DHA)

Top-scoring supplements in our catalog that list Omega-3 (EPA+DHA) on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

Nootropics Depot

Shoden® Ashwagandha Capsules

Omega-3 Fish Oil Triple Strength Softgels

Nutricost

Ashwagandha Root Capsules

Transparent Labs

KSM-66 Ashwagandha Supplement

Thorne

Omega-3 with CoQ10

Deep dive

For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Omega-3 (EPA+DHA), see the full encyclopedia entry:

DHA (Docosahexaenoic Acid) encyclopedia entry →

Conditions where Omega-3 (EPA+DHA) has evidence

Omega-3 (EPA+DHA) appears on the supplement list for the following condition pages — each links to the full evidence summary, dose, and lifestyle context.

Research on Omega-3 (EPA+DHA)

Peer-reviewed studies in our research database that reference Omega-3 (EPA+DHA). Each entry links to a detailed methodology review.

Guides covering Omega-3 (EPA+DHA)

Long-form articles in our guide library that go deeper on Omega-3 (EPA+DHA) — comparisons, protocols, and reviews.

Frequently asked questions

What is the daily target for Omega-3 (EPA+DHA)?

The target range for Omega-3 (EPA+DHA) is 500 mg per day for adults. No Tolerable Upper Intake Level has been established.

What foods are highest in Omega-3 (EPA+DHA)?

Wild salmon (cooked) (1,800 mg EPA+DHA per 3 oz); Sardines (canned) (1,200 mg EPA+DHA per 3 oz); Mackerel (cooked) (2,500 mg EPA+DHA per 3 oz). See the food sources section below for the full list.

What is the best form of Omega-3 (EPA+DHA) to supplement?

Triglyceride or re-esterified triglyceride (rTG) forms absorb better than ethyl ester (EE) forms. Look for products that specify EPA and DHA content per serving — total 'fish oil' mg is misleading. 1–2 g EPA+DHA daily is the typical maintenance dose. For vegan, algae-derived DHA (often paired with EPA) is the only direct route.

What are the signs of Omega-3 (EPA+DHA) deficiency?

No formal deficiency syndrome — likely contribution to dry skin, scaly rash, poor visual acuity in extreme depletion; Chronically low intake associated with worse outcomes for cardiovascular disease, depression, retinal health (observational).

Who is most at risk for low Omega-3 (EPA+DHA)?

People who don't eat fatty fish twice a week (most US adults); Pregnancy and lactation — DHA accrues rapidly in fetal brain through last trimester; Triglycerides above 500 mg/dL (prescription icosapent ethyl is FDA-indicated).

Related other tracked

Track your full intake

Formulate's free web app aggregates Omega-3 (EPA+DHA) (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.