To effectively increase one's omega-3 index from a low level (4%) to a protective level above 8%, it is recommended to consume between 1,750 and 2,500 mg of combined EPA and DHA healthy fats daily.

noli's read

This recommendation is solidly based on a 2019 modeling study by researcher Kristina Jackson, which analyzed data from over 1,400 participants across 14 intervention trials. This work shows that to raise this index above 8% in the vast majority of people, a dose within this high range is necessary due to differences in individual absorption. The concept of an ideal 8% threshold comes from long-term observational studies, notably those conducted by researcher Bill Harris, linking a high index to better general vitality and heart longevity. Furthermore, basic science validates that the chemical form of supplements (such as triglycerides) influences the efficacy of this increase. However, there is significant metabolic variability: some profiles may reach the goal with a more moderate intake of approximately 1,300 mg per day. Finally, while the association with well-being is strong, observational studies do not absolutely guarantee that isolated supplementation perfectly mimics all the benefits of a diet naturally rich in marine products.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics