Scientists looked at dietary guidelines from around the world to understand how much omega-3 fatty acids people should eat. These special fats, found mainly in fish, are important for brain and heart health. The research found that most countries recommend adults eat about 250 milligrams per day, with pregnant women needing a bit more. However, the study discovered that most people aren’t eating enough of these healthy fats, and there’s no clear guidance for some age groups. The findings suggest we need better ways to help people get enough omega-3s, whether through eating more fish or taking supplements.

The Quick Take

  • What they studied: What do different countries around the world recommend people eat when it comes to omega-3 fatty acids from fish and seafood?
  • Who participated: This wasn’t a study of people. Instead, researchers reviewed 42 official dietary guideline documents from countries and health organizations worldwide to see what they recommend about omega-3 intake.
  • Key finding: Most countries recommend adults eat 250 milligrams of EPA and DHA (two types of omega-3s) daily. Pregnant women should aim for 250 milligrams plus an extra 100-200 milligrams of DHA. However, most people in countries with available data aren’t meeting these targets.
  • What it means for you: If you want to follow health guidelines, aim for about 250 milligrams of omega-3s daily through fish or supplements. Most people fall short, so you may need to be intentional about eating more fish, seafood, or considering supplements. Talk to your doctor about what’s right for you.

The Research Details

This research is a review, which means scientists didn’t conduct their own experiment. Instead, they gathered and analyzed 42 official documents from governments and health organizations around the world that explain how much omega-3 fatty acids people should eat. They searched through the Food and Agriculture Organization’s database and used Google searches to find these guidelines. They then organized and compared what each country recommends, looking for patterns and differences.

The researchers examined what these guidelines said about omega-3 intake for different age groups (children, adults, pregnant women, and elderly people). They also looked at whether the guidelines mentioned supplements, warned about eating too much, or explained the health benefits. This approach allowed them to create a big picture of what the world’s health experts think about omega-3 recommendations.

By reviewing official guidelines rather than studying people directly, the researchers could see what experts agree on and where there are gaps or disagreements. This type of review is valuable because it shows the current state of scientific knowledge and helps identify where more research or clearer guidance might be needed.

This research matters because omega-3 fatty acids are important for brain development, heart health, and reducing inflammation in the body. However, different countries have different recommendations, which can confuse people. By reviewing all the guidelines together, scientists can identify what most experts agree on and where guidance is unclear. This helps doctors, nutritionists, and food companies understand what they should recommend to people. It also highlights that most people aren’t eating enough omega-3s, which suggests we need better solutions like fortified foods or easier access to supplements.

This review is based on official government and expert documents, which are reliable sources. The researchers used a systematic approach to find and analyze these documents, making the results trustworthy. However, since this is a review of guidelines rather than a study of actual people, it doesn’t provide direct evidence about health outcomes. The strength of the recommendations depends on the quality of research that went into each country’s guidelines. Some countries may have more rigorous scientific backing than others.

What the Results Show

The research found that 71% of the 42 guidelines reviewed included specific numbers for how much omega-3 people should eat. The most common recommendation for adults was 250 milligrams per day of EPA and DHA combined. For pregnant women, the typical recommendation was 250 milligrams per day plus an additional 100-200 milligrams of DHA specifically, since DHA is especially important for baby brain development.

However, the guidelines varied quite a bit depending on the country and age group. Some groups, like teenagers or elderly people, didn’t have clear recommendations in many guidelines. About 62% of the guidelines included messages about why omega-3s are healthy, 33% discussed supplements as an option, and 29% provided guidance about not eating too much.

The most important finding was that most people in countries where data is available are not eating enough omega-3s to meet these recommendations. This gap between what experts recommend and what people actually eat is a significant public health concern. The researchers noted that low omega-3 intake from seafood is linked to health problems, making this a real issue that needs attention.

The review revealed several other important patterns. First, there are significant gaps in recommendations for certain life stages—some guidelines don’t clearly address what children, teenagers, or older adults should eat. Second, most guidelines focus on eating fish and seafood as the main source of omega-3s, but don’t provide much guidance on supplements or fortified foods as alternatives. Third, the research showed that sustainable and accessible sources of omega-3s are needed, since not everyone has easy access to fish or can afford it regularly. The review also noted that some countries provide guidance on upper limits (how much is too much), while others don’t address this at all.

This review builds on previous research showing that omega-3 fatty acids are important for health. Earlier studies demonstrated benefits for heart health, brain function, and reducing inflammation. This new review confirms that global health organizations agree on the importance of omega-3s and have settled on similar recommended amounts (250 mg daily for adults). However, it also highlights a persistent problem: despite decades of research showing benefits and clear recommendations, most populations still aren’t eating enough. This suggests that simply providing guidelines isn’t enough—we need better strategies to help people actually achieve these intakes.

This review has some important limitations to understand. First, it only looked at official guidelines, not at actual scientific studies of people. So while it tells us what experts recommend, it doesn’t directly show us the health outcomes of following these recommendations. Second, the quality and scientific backing of different countries’ guidelines may vary—some may be based on stronger evidence than others. Third, the review doesn’t explain why people aren’t meeting the recommendations or what barriers they face. Finally, the review was published in late 2024 and may not include the most recent guidelines from all countries.

The Bottom Line

Based on this research, most health experts recommend that adults aim for about 250 milligrams of EPA and DHA omega-3 fatty acids daily. Pregnant women should aim for 250 milligrams plus an extra 100-200 milligrams of DHA. The best sources are fatty fish like salmon, mackerel, and sardines, eaten 2-3 times per week. If you don’t eat fish regularly, supplements are a reasonable option. These recommendations have moderate to strong support from health organizations worldwide. However, individual needs may vary, so discuss your specific situation with your doctor or a registered dietitian.

Everyone should pay attention to omega-3 intake, but it’s especially important for pregnant women (for baby brain development), people with heart disease or high cholesterol, and those with inflammatory conditions. If you eat fish regularly, you’re likely meeting recommendations. If you don’t eat fish, you should consider supplements or fortified foods. Vegetarians and vegans should know that plant-based omega-3s (like from flaxseeds) are different from fish omega-3s and may not provide the same benefits, so they may want to discuss supplements with their doctor.

You won’t notice dramatic changes overnight. Health benefits from adequate omega-3 intake develop over weeks to months. Some people report improved focus or mood within a few weeks, while heart and brain health benefits typically take several months to a year to become noticeable. The key is consistency—making omega-3s a regular part of your diet rather than occasional.

Want to Apply This Research?

  • Track your omega-3 intake by logging fish and seafood servings. Aim to record 2-3 servings of fatty fish per week, or daily supplement intake in milligrams. Use the app to set a weekly goal of 1,750 mg total EPA+DHA (250 mg × 7 days).
  • Add one fish meal per week to your current diet, or set a daily reminder to take an omega-3 supplement. Start with one change rather than overhauling your diet. For example, swap one regular lunch for a salmon sandwich, or add a supplement to your morning routine.
  • Check your omega-3 intake monthly to see if you’re meeting the 250 mg daily target. Track which sources work best for you (fish, supplements, fortified foods). Note any changes in energy, focus, or mood over 2-3 months. Share your tracking data with your doctor at annual checkups to discuss whether your current intake is appropriate for your health needs.

This review summarizes global dietary guidelines for omega-3 intake in healthy populations. It is not a substitute for personalized medical advice. Individual omega-3 needs vary based on age, health status, medications, and other factors. If you have heart disease, are pregnant, take blood thinners, or have other health conditions, consult your doctor or registered dietitian before significantly changing your omega-3 intake or starting supplements. Some omega-3 supplements can interact with medications. Always discuss dietary changes with your healthcare provider.