Recommended daily amount of Omega-3

Omega-3s are essential fatty acids, so we must get them by adjusting our diet to the needs of our body.

The question of how many omega 3 fatty acids you should get per day is answered differently by different health organizations. The recommended daily amount of DHA and EPA that they recommend varies from about 200 to 500 mg per day for a healthy adult. For example, the Nutrition Center advises adults to take in 200 mg of omega 3 fatty acids per day.

However, our standard diet often does not provide us with this amount of omega 3. If you want to get as close as possible to the recommended daily amount of DHA and EPA through your diet, then according to the Nutrition Center it is best to eat a portion of (fatty) fish every week. The World Gastroenterology Organization even recommends 3 to 5 portions of fish per week to get enough DHA and EPA.

For many of us, fish is not a weekly recurring food in the diet, otherwise 90% of the population would not suffer from an omega-3 deficiency. In order to supplement this deficiency, many people turn to nutritional supplements. This explains the popularity of fish oil capsules, the best-known omega-3 nutritional supplements on the market. To support health in combination with a healthy diet, we recommend 1 capsule per day. 1 capsule of omega-3 per day is equivalent to eating fatty fish twice a week. In some cases, therapists recommend larger amounts.

The EFSA (European Food Safety Association) advises not to take more than 5 grams of omega-3 per day. 10 capsules of Testa Omega-3 contain a total of 4.5 grams of omega-3.

Food supplements should not be used as a substitute for a varied and healthy diet.

Frequent Questions About Daily Omega-3 Intake

Is it okay to take omega-3 every day?

Yes, most health experts agree that daily omega-3 intake is not only safe, but beneficial when taken within recommended limits. In fact, regular intake helps maintain stable levels in the body and supports ongoing cellular functions.

Can I take omega-3 without eating fish?

Absolutely. Algae oil is a direct source of EPA and DHA—the same fatty acids found in fish—because that’s where fish get theirs from in the first place. Choosing algae-based supplements is a smart and sustainable alternative.

What happens if I don’t get enough omega-3?

Omega-3 deficiency can manifest in many subtle ways: dry skin, brain fog, mood swings, and cardiovascular strain. While symptoms can vary, the long-term risks of deficiency may go unnoticed until more serious health issues arise.

Can I take too much omega-3?

While omega-3s are generally safe, taking very high doses (over 5 grams daily) may lead to side effects like thinning blood. Always follow the label and your healthcare provider’s guidance. More is often better, but not in all cases.

Is one capsule really enough?

For general wellness and prevention, one high-quality capsule like Testa’s DHA + EPA is sufficient. In some situations, such as pregnancy or specific deficiencies, a healthcare provider may recommend higher doses.

The Testa Advantage

Unlike fish oil, which can oxidize and leave behind an unpleasant aftertaste, Testa Omega-3 capsules are made from algae grown on land under carefully controlled conditions. That means no fishy burps, no ocean pollutants, and no contribution to overfishing. It’s pure, sustainable, and aligned with a forward-thinking approach to health.

Each softgel is designed to provide a consistent dose of DHA and EPA without the toxins, animal ingredients, or environmental consequences associated with traditional marine sources. Whether you’re vegan, flexitarian, or simply health-conscious, Testa makes it easy to meet your omega-3 goals.

Whether you’re working toward better heart health, sharper focus, or simply covering your nutritional bases, getting your daily dose of omega-3 is one of the smartest habits you can build. With one small, plant-based capsule per day, you can support your body, and protect the oceans too.