How Much EPA and DHA Per Day? What the Guidelines Say

By Grandpa Finn's team · 2 November 2026 Last reviewed: 2 November 2026

Disclosure: Grandpa Finn's sells a fish oil supplement. Every figure below links to the official page we checked it against.

G'day, it's Grandpa Finn. I've been paddling out since '67, and the question I hear most in the car park isn't about swell. It's "Finn, how much of this omega-3 stuff do I actually need?" Fair question. So I went to the official sources instead of the bloke at the bait shop, and here's what they say, plain as a glassy morning.

(Grandpa Finn is a fictional character.)

First, what are EPA and DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3 fats. Australia's Nutrient Reference Values (NRVs), set by the NHMRC, count a third one too, DPA (docosapentaenoic acid). The NRV page says these are "found predominantly in oily fish such as mackerel, herrings, sardines, salmon and tuna and other seafood" (NHMRC NRVs: Fats).

There's also a plant omega-3, ALA (alpha-linolenic acid). The NHMRC says the body's conversion of ALA to EPA and DHA "is limited" (NHMRC NRVs: Fats). The US Office of Dietary Supplements (ODS) puts it as "only in very small amounts" (NIH ODS).

What the official numbers say

The NHMRC gives two figures for adults. They answer different questions, which is why they're so far apart.

Adequate Intake (AI)

The NHMRC says its AIs "are based on median population intakes in Australia". For adults 19 and over, the AI for total long-chain omega-3 (DHA + EPA + DPA) is (NHMRC NRVs: Fats):

Suggested Dietary Target (SDT)

The SDT is a separate, higher figure for adults, based on intakes at the 90th centile of the population. In the NHMRC's words: "Rounding up to the nearest 10 mg, this equates to 610 mg/day for men and 430 mg/day for women" (Eat for Health NRVs: Macronutrient balance).

So, in plain terms: the AI roughly reflects what a typical person already eats, and the SDT is a higher, longer-term dietary goal. Both count DHA + EPA + DPA from your whole diet, not EPA + DHA alone.

What the US says

NIH ODS says: "Experts have not established recommended amounts for omega-3 fatty acids, except for ALA," and "Recommended amounts of EPA and DHA have not been established." It also notes that the US FDA "recommends consuming no more than 5 g/day of EPA and DHA combined from dietary supplements" (NIH ODS).

Getting it from the sea

I'm a fish-on-the-barbie man myself, and the guidelines are food-first too. Eat for Health defines one serve as "100g cooked fish fillet (about 115g raw) or one small can of fish" (Eat for Health: Serve sizes).

NIH ODS lists cold-water fatty fish "such as salmon, mackerel, tuna, herring, and sardines" as sources (NIH ODS). A tin of sardines on toast after a dawn session is hard to beat, and tins keep in the cupboard for ages.

If you're pregnant or breastfeeding, NIH ODS says to choose fish "higher in EPA and DHA and lower in mercury", with salmon, herring, sardines and trout as examples.

Reading a fish oil label

Labels can be as confusing as a crowded line-up. Check three things:

1. Per softgel vs per day. Look at the amount in one softgel, then multiply by the number the directions say to take each day.
2. Total oil vs EPA + DHA. A capsule labelled "1000 mg fish oil" holds 1000 mg of oil, not 1000 mg of omega-3. Find the EPA and DHA amounts and add them.
3. Compare like with like. The NHMRC figures count DHA + EPA + DPA. Most labels list only EPA and DHA.

How ours stacks up, honestly

Here's our label, straight:

• Per softgel: EPA 180 mg / DHA 120 mg (300 mg EPA + DHA)
• Per day (1 softgel twice daily): 360 mg EPA / 240 mg DHA (600 mg EPA + DHA)

Against the numbers above: 600 mg a day is below the 610 mg/day SDT for men. It is above the 430 mg/day SDT for women. Keep in mind that the SDT is a whole-diet goal counting DHA + EPA + DPA, and our label lists no DPA. A supplement is one option alongside fish meals, not a swap for a varied diet. You can see the full label on our Omega-3 Fish Oil page or grab the Fish Oil 2-Pack.

Wondering when to take it? See the best time to take fish oil. Curious about DHA? Read omega-3 for the brain. Want the story behind the old surfer? It's on our About page.

Talk to your doctor or pharmacist first

Talk to your doctor or pharmacist before starting any supplement, especially if you:

• Take blood-thinning medicine. NIH ODS says "high doses of omega-3s may cause bleeding problems when taken with warfarin (Coumadin) or other anticoagulant medicines."
• Are pregnant or breastfeeding. NIH ODS says it "is not clear whether taking dietary supplements containing EPA and DHA during pregnancy or breastfeeding affects a baby's health or development."
• Take other medicines. NIH ODS advises: "Talk with your health care provider about possible interactions between omega-3 supplements and your medications."

NIH ODS says any side effects are "usually mild", such as an unpleasant taste, bad breath, nausea or an upset stomach (NIH ODS).

FAQ

How much EPA and DHA per day do the NHMRC figures suggest for adults? The Adequate Intake is 160 mg/day for men and 90 mg/day for women, counted as total DHA + EPA + DPA. The higher Suggested Dietary Target is 610 mg/day for men and 430 mg/day for women.

Is there an official US recommendation for EPA and DHA? No. NIH ODS says recommended amounts of EPA and DHA have not been established. There is one for ALA only.

How big is a serve of fish? Eat for Health defines one serve as 100 g of cooked fish fillet (about 115 g raw) or one small can of fish.

Does "1000 mg fish oil" mean 1000 mg of omega-3? No. That's the total oil. Look for the separate EPA and DHA amounts on the label.

How much EPA and DHA is in Grandpa Finn's Omega-3 Fish Oil? Per softgel: EPA 180 mg / DHA 120 mg. Per day (1 softgel twice daily): 360 mg EPA / 240 mg DHA, or 600 mg combined. That is below the NHMRC's 610 mg/day target for men.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is general information only, not personal medical advice. Talk to your doctor or pharmacist about what's right for you.

Sources (fetched 2 November 2026)

• NHMRC Nutrient Reference Values, Fats: https://www.nrv.gov.au/nutrients/fats-total-fat-fatty-acids
• Eat for Health NRVs, Macronutrient balance (SDT): https://www.eatforhealth.gov.au/nutrient-reference-values/chronic-disease/macronutrient-balance
• Eat for Health, Serve sizes: https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes
• NIH ODS, Omega-3 Fatty Acids Fact Sheet for Consumers (updated 18 July 2022): https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/