For most adults, 250-500 milligrams of EPA + DHA per day is a good maintenance dosage — an amount achievable with fatty fish 1-2 times a week. For those who eat little or no fish, a supplement is the most practical route.

For specific goals, the dosage is often higher:

• Brain-specific: 500-1000 mg DHA per day
• Cardiovascular: 1000-2000 mg EPA + DHA per day (in consultation)
• Pregnancy: minimum 200 mg DHA on top of normal intake
• Sport and recovery: 2000-3000 mg EPA + DHA per day during peak training periods

Which form of omega-3 is right for you? 

Fish oil (capsules or liquid) 

Fish oilfrom small fish (sardines, anchovies, mackerel) is the classic source — relatively inexpensive and available in many concentrations. Pay attention to the EPA + DHA content per capsule (not just the total fish oil amount), and preferably to third-party laboratory control for heavy metal-free status.

Triglyceride form vs. ethyl ester form 

Many cheap fish oil supplements provide omega-3 in ethyl-ester form (a chemically concentrated form). The triglyceride form is the natural form as found in fish. For those who prioritize quality, a triglyceride form is often preferred.

Cod liver oil 

Cod liver oilis the traditional Northern European omega-3 source. In addition to EPA and DHA, it also contains natural vitamin Aand D. Fermented cod liver oil (such as Green Pasture) is a quality option that retains natural micro-nutrients. Taste: present, but many brands have flavor variants (lemon, orange) to soften this.

Algal omega-3 (vegan) 

For the vegan target group or for those who do not want fish derivatives: algal omega-3 delivers direct DHA (and to a lesser extent EPA) — the original source from which fish obtain its omega-3. Vegan, sustainable (no fishing burden), and suitable for long-term use.

Krill oil 

Krill oil delivers omega-3 in phospholipid form. Also contains astaxanthin (an antioxidant). Often more expensive per milligram of EPA + DHA than fish oil.

Omega-3 for the brain is beneficial in a number of life or work situations:

• Knowledge workers and students who want to maintain their daily DHA intake –DHA contributes to the maintenance of normal brain function.
• 50+ target group focused on supporting normal brain function –DHA contributes to the maintenance of normal brain function.
• People who want to supplement EPA in addition to DHA –some formulations provide a higher EPA content.
• Pregnantwomenand new mothers– DHA is crucial for the neurological development of babies and young children.
• Those who eat little fish– if you eat fatty fish less than once a week, a supplement is often advisable.

For DHA, there is a recognized EFSA claim: DHA contributes to the maintenance of normal brain function (at 250 mg per day). With 1-2 servings of fatty fish per week, you often reach the basic level; for those who want more, or who do not eat fish, a supplement is a targeted route. The choice between fish oil, cod liver oil, algae, or krill depends on your preference and goal – quality (form, third-party control) often matters more than just brand or price.

Disclaimer:This article is for informational purposes only and does not replace medical advice. A dietary supplement is not a substitute for a varied and balanced diet and a healthy lifestyle. In case of doubt or medication use: consult a doctor or pharmacist. Do not exceed the recommended daily dosage. Keep out of reach of young children.