TempoLife

TempoLife › Features › Supplement reference: dose, evidence and forms › omega-3

Omega-3s (EPA/DHA)

What Omega-3s (EPA/DHA) is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.

No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day.typical dose
With food.timing

Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.

What it is

Polyunsaturated fats from fish oil or algae; structural fats of cell membranes.

What the evidence supports

ODS: seafood intake is linked to lower cardiovascular risk; supplements lower triglycerides at high doses. Evidence for cognition and mood is mixed.

Dose and timing

No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day. With food.

Cautions

High doses can thin the blood; mention them before surgery.

Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.

Source: NIH Office of Dietary Supplements — Omega-3s (EPA/DHA) fact sheet · checked 2026-09-03

Frequently asked questions

What does Omega-3s (EPA/DHA) do?

Polyunsaturated fats from fish oil or algae; structural fats of cell membranes.

Does Omega-3s (EPA/DHA) work?

ODS: seafood intake is linked to lower cardiovascular risk; supplements lower triglycerides at high doses. Evidence for cognition and mood is mixed.

How much omega-3s (epa/dha) should I take?

No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day. With food.

Is Omega-3s (EPA/DHA) safe?

High doses can thin the blood; mention them before surgery. And the standing rule: tell your clinician everything you take — supplements interact with medicines.

Creatine

Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days.

Magnesium

RDA: men 400-420 mg, women 310-320 mg per day.

Vitamin D

RDA: 600 IU (15 mcg) to age 70, then 800 IU (20 mcg). UL 4000 IU.

Melatonin

Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed.

Iron

RDA: men 8 mg, women 19-50 18 mg, pregnancy 27 mg per day.

Vitamin B12

RDA: 2.4 mcg per day.

Log it, and show it to your doctor

TempoLife keeps supplements, food and sleep in one place — a list your clinician can actually review.

Create a free accountGet the app