Why 1 Capsule of Fish Oil Per Day May Not Be the Right Dose for You

Omega-3 fatty acids have gained significant attention over the past 50 years, particularly for their roles in mental health, cardiovascular disease prevention, inflammation, and, more recently, in supporting healthy aging. With the growing popularity of concepts like “Blue Zones” and longevity-based lifestyles, conversations about aging well are becoming part of everyday table talk.

Omega-3s, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential fats known for their ability to integrate into cell membranes, influence inflammation, and produce compounds that help the body resolve inflammatory responses. But can the one or two capsules found at your local Costco truly deliver on their promises of vitality and longevity? The answer depends on the health goal in question.

For supporting brain health and preventing cognitive decline, as seen in “Blue Zone” populations, a relatively modest intake is often enough. Most people benefit from one to two standard capsules per day, providing roughly 900 milligrams to 1 gram of total omega-3s. A formula that leans higher in DHA is ideal for its neuroprotective qualities. In the MIDAS trial, a similar daily amount of DHA improved memory and learning in older adults experiencing age-related cognitive decline (Yurko-Mauro et al., 2010), echoing the benefits of Mediterranean-style diets that emphasize fish and other omega-3-rich foods.

When it comes to mood and mental health, the focus shifts toward EPA-dominant formulas. Though not commonly thought of as a mood supplement, omega-3s have been shown to support emotional well-being. Research indicates that two to four capsules daily, depending on the concentration, can help reduce symptoms of depression, particularly in people with higher inflammation or treatment-resistant cases. The most effective formulations are those with at least 60 percent EPA content (Sublette et al., 2011).

For inflammatory conditions like rheumatoid arthritis and for cardiovascular health, the studied doses are typically higher than what standard over-the-counter amounts provide. Achieving results similar to those seen in research often requires six to eight capsules daily, depending on the concentration of EPA and DHA per softgel. Studies have shown that higher intakes can reduce joint stiffness, pain, and the need for anti-inflammatory medications (Lee, Bae, and Song, 2012). Likewise, in the REDUCE-IT trial, a therapeutic prescription form of pure EPA equivalent to about eight standard capsules daily reduced major cardiovascular events by 25 percent in statin-treated patients (Bhatt et al., 2019).

The key takeaway is that omega-3 benefits are dose dependent. A single capsule may help maintain general wellness, but higher intakes are often needed for therapeutic results. Understanding your individual health goals and matching your intake accordingly, whether for brain, mood, heart, or joint health, can make all the difference. For personalized guidance, it is always best to review your supplement plan with a qualified healthcare provider.

- Dr. Wendy Pardiac, ND

References

Bhatt, D. L., Steg, P. G., Miller, M., Brinton, E. A., Jacobson, T. A., Ketchum, S. B., Doyle, R. T., Juliano, R. A., Jiao, L., Granowitz, C., Tardif, J. C., & Ballantyne, C. M. (2019). Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia. New England Journal of Medicine, 380(1), 11–22. https://doi.org/10.1056/NEJMoa1812792

Lee, Y. H., Bae, S. C., & Song, G. G. (2012). Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: A meta-analysis. Archives of Medical Research, 43(5), 356–362. https://doi.org/10.1016/j.arcmed.2012.06.011

Sublette, M. E., Ellis, S. P., Geant, A. L., & Mann, J. J. (2011). Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression. Journal of Clinical Psychiatry, 72(12), 1577–1584. https://doi.org/10.4088/JCP.10m06634

Yurko-Mauro, K., McCarthy, D., Rom, D., Nelson, E. B., Ryan, A. S., Blackwell, A., Salem, N., Jr., & Stedman, M. (2010). Beneficial effects of docosahexaenoic acid on cognition in age-related cognitive decline. Alzheimer’s & Dementia, 6(6), 456–464. https://doi.org/10.1016/j.jalz.2010.01.013

At Aurora Integrative Health in London & Hamilton Ontario, naturopathic doctor Dr. Wendy Pardiac, ND provides individualized care to help patients support hormone balance, reduce inflammation, and promote healthy aging through evidence-based nutrition and supplementation. Whether you are curious about omega-3s, gut health, or hormone testing, personalized naturopathic guidance can help you make informed, sustainable choices for long-term wellness. To learn more or book an appointment, visit Aurora Integrative Health.