EPA + DHA (long-chain omega-3): what it does & best food sources
What it does — EU-authorised health claims
EPA and DHA contribute to the normal function of the heart.
Beneficial effect obtained with 250 mg of EPA and DHA per day.
DHA contributes to maintenance of normal brain function.
Beneficial effect obtained with 250 mg of DHA per day.
DHA contributes to the maintenance of normal vision.
Beneficial effect obtained with 250 mg of DHA per day.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 250 mg | 250 mg |
| 31–50 | 250 mg | 250 mg |
| 51–70 | 250 mg | 250 mg |
| 71+ | 250 mg | 250 mg |
- US EFSA Adequate Intake 250 mg/day for adults (weekly average) — see the table above. EFSA
Best food sources (per portion)
| Food | Portion | EPA + DHA (long-chain omega-3) |
|---|---|---|
 Herring | 125 g | 2468 mg |
 Salmon | 125 g | 2265 mg |
 Sardines in oil, drained | 90 g | 2196 mg |
 Mackerel | 125 g | 1659 mg |
 Trout | 125 g | 1280 mg |
 Cod | 150 g | 509 mg |
 Mussels | 150 g | 366 mg |
 Shrimp | 100 g | 365 mg |
 Alaska pollock | 150 g | 353 mg |
 Tuna, canned, drained | 100 g | 132 mg |
 Eggs, boiled | 120 g (2 eggs) | 78 mg |
 Mozzarella | 60 g | 11.4 mg |
 Chicken breast, skinless | 150 g | 10.5 mg |
 Dark chocolate | 20 g | 8.8 mg |
 Feta | 30 g | 8.7 mg |
Per normal portion. Values from BLS 4.0.
Sources
- Dietary Reference Values (DRV Finder) — European Food Safety Authority
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut