How much omega-3 do adults need?
ICMR-NIN, India's National Institute of Nutrition, puts the daily minimum for all omega-3 at about 2.2 g. For adults it lists 300 mg a day of EPA and DHA, the omega-3s in fish. Both are figures for the population, never a personal dose.
What ICMR-NIN advises
ICMR-NIN gives figures for 3 things: fish, all omega-3, and the 2 omega-3s from fish and algae (EPA and DHA).
For fish, its 2024 dietary guidelines suggest about 200 g of marine fish a week, such as salmon, mackerel, trout and tuna.[1]
For all omega-3, the guidelines put the minimum at about 2.2 g a day on a 2,000-calorie diet. This counts plant omega-3 (ALA) too. The guidelines say a balanced diet with enough nuts, oilseeds, pulses and beans meets it.[1]
For EPA and DHA, the 2020 nutrient report lists population figures. It gives 300 mg a day for adults, and 300 to 500 mg in pregnancy and breastfeeding.[2] If you are pregnant, see omega-3 in pregnancy first.
The 2020 figures come from a table of acceptable ranges.[2] A range for the population is not a target for each person. Ask your doctor or dietitian how much is right for you.
Two fish figures
The 2020 report says EPA and DHA can come from about 250 g of fatty marine fish a week.[2] The 200 g sits in a summary box of the 2024 guidelines, and neither document explains the difference. Both are amounts for a whole week of meals.
Our article on getting omega-3 from Indian food names the fish and plant foods.
No upper figure, and when to ask your doctor
ICMR-NIN's 2020 table gives no upper figure for adults.[2] No upper figure does not mean any amount is safe.
In people at high heart risk, more than 1.5 g a day of EPA and DHA was linked to an irregular heartbeat (atrial fibrillation).[3] Is omega-3 safe? covers this, and when to ask your doctor.
If you take a capsule
ICMR-NIN describes meeting its figures with food. Its 2024 dietary guidelines do not discuss omega-3 supplements. A capsule is one way to get EPA and DHA.
If you take one, follow the directions on the pack. The sources we read do not name a best time of day.
Ask your doctor before you take an omega-3 supplement if you take a blood thinner or any medicine regularly, are pregnant or breastfeeding, or are buying it for a child.
If you have a fish or shellfish allergy, ask your doctor before you take fish or krill oil.
Do not take more than the pack says.
Do not stop or cut down a medicine your doctor prescribed and take a supplement instead.
Medical disclaimer: This article is general information. It does not replace advice from your doctor about your own health.
Common questions
ICMR-NIN suggests sea fish each week, and its 2 reports give slightly different weekly amounts. Oily fish such as mackerel and sardines carry the most. Your doctor or dietitian can advise you.
Follow the directions on the pack.
Sources
- ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: nin.res.inCited atp. 56, Guideline 7p. 54, Guideline 7
- ICMR-National Institute of Nutrition. Nutrient requirements for Indians: recommended dietary allowances and estimated average requirements, 2020. A report of the expert group. Hyderabad: ICMR-NIN; 2020. Updated 2024. Available from: nin.res.inCited atp. 21, Table A4p. 21, Table A4p. 21, Table A4, footnotep. 21, Table A4
- Abuknesha NR, O'Keefe JH, Qian F, Tintle NL, Lin Y, Sun Y, et al. Effects of omega-3 fatty acid treatment on risk for atrial fibrillation: an updated meta-analysis of 35 trials including 114 592 individuals. Circ Arrhythm Electrophysiol. 2026;19(8):e014785. doi:10.1161/CIRCEP.125.014785. PMID: 42517224. Available from: pubmed.ncbi.nlm.nih.govCited atAbstract