By the Proco Research Team
For general health, the consensus across major bodies lands at roughly 250–500 mg of combined EPA + DHA per day.1 That's about what two weekly servings of oily fish (salmon, mackerel, sardines) deliver — which is also the common dietary recommendation.
If you eat oily fish regularly, you may already be covered. If you don't — and many people don't — a daily supplement is a straightforward way to reach that range. Proco's Omega-3 provides 300 mg combined (180 mg EPA + 120 mg DHA) per serving, sitting in the maintenance range.
Higher doses are sometimes used for specific goals, but those should be discussed with a healthcare professional. As a guide, intakes up to about 5 g/day are generally considered safe for adults.1 More isn't automatically better.
Not medical advice. Supplements are not intended to diagnose, treat, cure or prevent disease.
References
- Omega-3 dosage guidance: 250–500 mg EPA+DHA/day for general health; up to 5 g/day generally safe (Nordic Naturals). nordic.com
Omega-3 fatty acids — specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) — are among the most studied nutrients in human health. The evidence spans cardiovascular disease, inflammation, cognitive function, and eye health.
EPA vs DHA: what each does
EPA and DHA have distinct but complementary functions. EPA is primarily anti-inflammatory — it competes with arachidonic acid in the inflammatory cascade and reduces production of pro-inflammatory eicosanoids. DHA is the primary structural fatty acid in the brain and retina, critical for neurological development and cognitive maintenance.
What the cardiovascular evidence shows
The REDUCE-IT trial (2018) found that icosapentaenoic acid (pure EPA) at 4g/day reduced major cardiovascular events by 25% in high-risk patients already on statins. Observational data consistently shows lower rates of cardiovascular disease in populations with high fish consumption. Meta-analyses on omega-3 supplementation show modest but consistent reductions in triglycerides (20–30% at doses of 2–4g/day).
What dose to take
For general health maintenance, 500mg–1g of combined EPA+DHA daily is the most commonly recommended range. The American Heart Association suggests 1g/day for people with coronary heart disease. Higher doses (2–4g/day) are used therapeutically for elevated triglycerides.
Proco Omega-3 provides 180mg EPA and 120mg DHA per capsule — the form and ratio used across the majority of cardiovascular trials.
Fish oil vs algae oil
Fish oil and algae oil both provide EPA and DHA. Algae oil is the original source (fish accumulate omega-3 by eating algae) and is a suitable alternative for vegans. Bioavailability is comparable between the two.