The recommended daily intake of omega-3 fatty acids varies depending on the type of omega-3 and individual factors such as age, gender, and health status. Generally, most health organizations recommend a minimum of 250 to 500 mg per day of combined EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) for healthy adults to maintain overall health. The intake of alpha-linolenic acid (ALA), another form of omega-3, has a recommended dietary allowance of about 1.6 grams per day for men and 1.1 grams per day for women. For specific groups, the intake can vary as follows:

• Healthy adults: 250–500 mg combined EPA and DHA daily.
• Pregnant people: Around 300 mg of combined EPA and DHA daily, with about 200 mg as DHA.
• Children and teens have varying recommendations typically ranging from about 0.5 grams to 1.6 grams per day.
• Higher doses, typically up to 3,000 mg or more, can be recommended for certain health conditions such as heart disease or high triglycerides, but should be taken under medical supervision.

It is also important to note that up to 4,000 to 5,000 mg per day of combined EPA and DHA is generally considered safe unless otherwise advised by a healthcare provider. The best source of EPA and DHA is fatty fish, and supplements are commonly used if dietary intake is insufficient. Summary table of daily omega-3 intake recommendations:

Group| Omega-3 (EPA + DHA) Intake (mg/day)
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Healthy adults| 250–500 mg
Pregnant people| ~300 mg (200 mg DHA recommended)
Children & Teens| 500 mg to 1,600 mg depending on age
Heart disease patients| At least 1,000 mg
General upper safety limit| Up to 4,000–5,000 mg

The daily dosage recommendations are generally for combined EPA and DHA; ALA intake recommendations are separate and usually higher in grams rather than milligrams, as ALA is less efficiently converted into EPA and DHA by the body.