Many people ask about the recommended dosage of daily fish oils (Omega-3). First of all, it’s important that the consumer focus on the levels of EPA and DHA in the supplement — not the overall amount of ingredients. Also be sure to note the levels per tablet versus per dosages, as some products include multiple tablets in their dosages.
Most Fish Oil products have a gelatin coating, although there are also liquid supplements, which do cost less per dosage. The disadvantage of liquids are the taste, and that they should be refrigerated (although it’s a good idea to refrigerate supplements in general and keep in a dark place to limit sun exposure and potential deterioration of the ingredients)
The best way to determine the dosage is to have your doctor perform a lipid/fatty acid blood test for you to determine your “normal” levels. In addition, the doctor may suggest higher levels if you have a particular medical condition.
Absent of that, a good rule of thumb is a dosage of about 1000 mg of combined EPA and DHA, in roughly a 50/50 combination. Some supplements also contain Omega-6 and Omega-9, and perhaps vitamin D or other nutrients. Vitamin D3 is sometimes added because some studies have shown that it aids in absorption into the blood stream — and frankly because vitamin D deficiencies have been a hot topic recently.
In general, there are limited side-effects if any for most people taking Fish Oil supplements. The primary one might be stomach upset and burping, and many products include lemon flavoring. As with most stomach issues and supplements, taking them with food generally alleviates any stomach issues.