How much omega 3 should one take and what benefits it offers?

A common target is at least 1 gram of EPA daily; some people use up to 3 grams. Check the EPA amount specifically on the label—the total amount of fish oil or omega-3s is not the same as the EPA dose. 1 2

• Depression, mood, and well-being: EPA may provide a mild-to-moderate antidepressant effect and support mood and well-being. 3
• Cardiovascular and brain health, focus, and cognition: Omega-3s support cardiovascular health and brain-cell structure; they may also support focus and cognitive ability, with evidence especially noted for developing brains. 4 5
• Impulsivity and aggression: Omega-3 supplementation has been associated with reduced impulsivity and aggression in some contexts, including ADHD. 6
• Tension and migraine headaches: Getting at least 1 gram of EPA daily may reduce the frequency and intensity of tension and migraine headaches. 7
• Sources: EPA can come from fish-oil capsules or liquid, algae, fish, and plant foods such as chia seeds, walnuts, and soybeans. When using a supplement, check the label for its actual EPA content. 8 9