# 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.

- Canonical: https://kilocare.in/learn/how-much-omega-3
- Publisher: KiloCare (https://kilocare.in)
- Written by: KiloCare Team
- Last updated: 2026-10-23
- Citations: numbers in square brackets refer to Sources at the end; a page or table follows the number where given.

![A small kitchen scale with a bowl of walnuts, a spoon of flaxseeds and a fish fillet on a pale oak table.](https://kilocare.in/images/learn/ill-how-much-omega-3.webp)

**In short**

- ICMR-NIN suggests sea fish each week: about 200 g in one report and 250 g in another.
- Daily, it puts all omega-3 at a minimum of about 2.2 g, and EPA and DHA at 300 mg for adults. These describe a population, not a dose for you.

## 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, p. 56, Guideline 7]

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, p. 54, Guideline 7]

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, p. 21, Table A4] If you are
pregnant, see [omega-3 in pregnancy](https://kilocare.in/learn/omega-3-in-pregnancy) first.

- **200 g** marine fish a week, about (ICMR-NIN guidelines, 2024)
  - **250 g** fatty marine fish a week (ICMR-NIN report, 2020)
  - **2.2 g** minimum of all omega-3 a day on a 2,000-calorie diet, for the population (2024)
  - **300 mg** EPA and DHA a day for adults, for the population (2020)

The 2020 figures come from a table of acceptable ranges.[2, p. 21, Table A4] 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, p. 21, Table A4, footnote] 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](https://kilocare.in/learn/omega-3-in-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, p. 21, Table A4] 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, Abstract] [Is omega-3 safe?](https://kilocare.in/learn/omega-3-safety) 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. Prescription required. Consult your doctor. Results may vary.

## Frequently asked questions

**How much fish should an adult eat for omega-3?**

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.

**When should I take an omega-3 capsule?**

Follow the directions on the pack.

## Sources

1. ICMR-NIN Expert Committee. Dietary Guidelines for Indians - 2024. Hyderabad: ICMR-National Institute of Nutrition; 2024. Available from: https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf
2. 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: https://www.nin.res.in/RDA_Full_Report_2024.html
3. 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: https://pubmed.ncbi.nlm.nih.gov/42517224/

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