How Much Fish Oil Should I Be Taking? Experts Answer

Fish oil is well-known for its powerful health benefits, but figuring out how much you actually need can be tricky. With varying recommendations and different types of omega-3 sources, it's easy to feel overwhelmed. This guide breaks down dosage recommendations, the benefits of fish oil, and how it compares to other omega-3 supplements.

Table of Contents:

Why Should You Take Fish Oil?

Omega-3 fatty acids, found in fish oil, are essential for overall health. The two key types of fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — play critical roles in cardiovascular function, cognitive health, and inflammation control. These fatty acids are classified as "conditionally essential" because the human body can only produce them through the conversion of alpha-linolenic acid (another critical fatty acid!). Alternatively, they can be obtained through diet and supplements.

Unless you're consuming cold-water fish like salmon two to three times per week, taking a high-quality fish oil supplement can help ensure you're getting enough EPA and DHA. The amount you need depends on several factors, including diet, lifestyle, and specific health concerns.

Recommended Daily Intake of Fish Oil

The ideal fish oil dosage varies depending on individual health and diet needs, but most health practitioners recommend 250–500 mg of combined EPA and DHA per day for adults. However, certain individuals may require higher amounts, particularly those with cardiovascular concerns, inflammatory conditions, or high triglyceride levels.*

Unlike many high-dose fish oils on the market, BodyBio Fish Oil+ is intentionally low-dose. Why? Because when combined with BodyBio Balance Oil, which provides alpha-linolenic acid (ALA) — a plant-based omega-3 that supports the body's omega-3 pathway — you don't need excessive amounts of fish oil. Plus, Fish Oil+ contains powerful compounds called SPMs that support a healthy inflammatory response, even at low doses.*

Unsure of your needs? Consult with a healthcare provider to determine the appropriate fish oil dosage based on your individual health needs.

Health Benefits of Fish Oil

Research supports high-quality fish oil supplementation for these areas of health and wellbeing.

Heart Health and Omega-3s*

Numerous studies link omega-3s to cardiovascular benefits. These benefits include lowering triglycerides, reducing inflammation, and supporting overall heart function. Omega-3s are also essential for maintaining healthy blood vessels and regulating blood pressure. They may also even improve cholesterol levels. Research also suggests that individuals who consume adequate omega-3s have a lower risk of heart attacks and strokes. Regular fish oil supplementation has been associated with a reduced likelihood of coronary heart disease — making it a key component of heart health maintenance.*

Joint Health and Inflammation Reduction*

EPA and DHA are known for their anti-inflammatory properties, making fish oil a popular supplement for individuals with joint pain or arthritis. These essential fatty acids help regulate the body's inflammatory response, potentially reducing swelling and easing pain associated with chronic conditions like rheumatoid arthritis and osteoarthritis. Omega-3s can also help alleviate stiffness, improve mobility, and support overall joint function by maintaining cartilage health and reducing oxidative stress in the joints. Regular supplementation may help slow the progression of joint degeneration, promoting long-term comfort and flexibility.*

Brain Function and Cognitive Support*

DHA is a major structural component of the brain, playing a critical role in maintaining neuronal integrity and brain function. Adequate omega-3 intake has been associated with enhanced cognitive abilities, including faster information processing, greater attention span, and improved memory. Additionally, studies suggest that omega-3s contribute to mood stabilization by supporting neurotransmitter function — potentially reducing the risk of depression and anxiety. Regular intake of DHA may help protect against age-related cognitive decline, lowering the risk of neurodegenerative diseases such as Alzheimer's and dementia.*

Eye Health and Omega-3s*

DHA also plays a crucial role in maintaining eye health, particularly in preventing age-related macular degeneration and reducing dry eye symptoms. It supports the structure of retinal cells, helps maintain a proper moisture level in the eyes, and may even improve overall visual acuity. Studies suggest that adequate DHA intake can lower the risk of developing vision-related issues as we age, while also aiding in the reduction of oxidative stress that contributes to eye strain and fatigue.*

How Does Fish Oil Compare to Other Omega-3 Supplements?

Fish oil isn't the only way to get your omega-3s. ALA (alpha-linolenic acid), found in BodyBio Balance Oil, is an often-overlooked omega-3 source derived from plant-based sources such as flaxseeds and chia seeds. In addition to being a precursor to EPA and DHA, ALA offers a range of health benefits that allow it to stand out on its own.

However, the conversion from ALA to its downstream metabolites is often inefficient, with typically less than 10% of ALA converting into EPA and an even smaller amount into DHA.

For this reason, we recommend a fish oil supplement to ensure adequate EPA and DHA intake, especially for those who don't eat seafood regularly or have fish and shellfish allergies. When paired with our Balance Oil, the body can effectively maintain a balanced omega-3 to omega-6 ratio, reducing the need for excessive fish oil consumption.

How and When Should You Take Fish Oil?

Fish oil can be taken at any time of day, but consuming it with a meal — especially one that includes healthy fats — can improve absorption and reduce digestive discomfort. Some people prefer splitting their dosage into two servings (morning and evening) for better tolerance.

Can You Take Too Much Fish Oil?

While omega-3s are essential for health, excessive amounts of fish oil in your diet can have unintended consequences. Consuming too much can lead to blood thinning, digestive discomfort, and long-term imbalances in fatty acid levels. High doses of DHA, in particular, may interfere with linoleic acid — a crucial fatty acid that supports healthy cell membranes and mitochondrial function. Ensuring a balanced intake allows the body to maximize the benefits of omega-3s without causing unintended imbalances.

Choosing the Right Fish Oil Supplement

Not all fish oil supplements are created equal. The quality and effectiveness of fish oil can vary significantly depending on sourcing, processing methods, and ingredient composition. Low-quality fish oil may contain harmful contaminants or oxidized fats that reduce its benefits. 

When selecting one, consider:

• Purity & Quality: Ensure it's free from heavy metals, toxins, and contaminants that can negatively impact health. Look for third-party testing certifications to confirm its safety and effectiveness.
• EPA & DHA Content: Look for the specific amounts of these omega-3s per serving, rather than just the total fish oil content. A well-formulated supplement provides the ideal balance of EPA and DHA, closely matching the natural ratio found in cold-water fish or roe.
• Freshness & Sustainability: High-quality fish oil should be fresh, with minimal oxidation, since rancid fish oil can be harmful rather than beneficial. Sustainable sourcing is also crucial for environmental responsibility, ensuring that marine populations are not depleted. Ethical fishing practices and traceability in sourcing contribute to both product quality and ocean conservation.
• Bioavailability & Form: Some fish oil supplements come in triglyceride or phospholipid forms, which may be better absorbed by the body than ethyl ester — a synthetic form of omega-3 found in some fish oil supplements. Choosing the right form ensures your body maximizes the benefits of the supplement.

Striking the Right Balance with Fish Oil

Fish oil is an essential supplement for those not regularly consuming omega-3-rich fish. The right balance is key — more isn't always better. Excessive omega-3 intake can lead to unintended consequences, making it important to choose a supplement that provides targeted support without overloading the body.

BodyBio Fish Oil+ is designed to support your heart, brain, and joint health while maintaining the body's natural equilibrium, ensuring you get all the benefits of omega-3s in the right balance.