Omega-3 Benefits and Daily Intake After 65

What omega-3 does in your body

EPA and DHA, two of the omega-3 fatty acids, are important building blocks of cell membranes. DHA is especially concentrated in the eyes and brain and is closely tied to vision and cognitive function. The effect most consistently confirmed in human studies is lowering blood triglycerides. Their role in regulating inflammation comes mainly from laboratory research, and whether it translates into preventing disease varies from study to study. Korea's Ministry of Food and Drug Safety (MFDS) recognizes three functions: improving blood triglycerides and circulation, relieving dry eyes, and improving memory.

What the latest heart research says

Large recent studies, however, paint a less clear picture. A Cochrane review found little evidence that omega-3 supplements meaningfully reduce overall deaths or cardiovascular events such as heart attacks and strokes. They may slightly reduce coronary deaths and events, but the effect is small and the certainty of the evidence is low. For this reason, the American Heart Association does not recommend omega-3 supplements for prevention in people without heart disease, and says they may offer limited benefit only for people who have had a heart attack or have heart failure. Their effect on lowering triglycerides, on the other hand, has been fairly consistent.

Here are the key results in numbers.

In short, the evidence that ordinary doses prevent cardiovascular disease in people without heart disease is weak, and higher doses can raise the risk of atrial fibrillation, a type of irregular heartbeat. If your triglycerides are high, talk with your doctor about treatment rather than choosing a supplement on your own.

How much do you need after 65?

In the Dietary Reference Intakes for Koreans (2020) from the Ministry of Health and Welfare and the Korean Nutrition Society, the adequate intake of EPA + DHA after 65 is 310 mg for men aged 65–74 and 280 mg for men 75 and older, and 150 mg for women aged 65–74 and 140 mg for women 75 and older. Check the 2025 revision's tables for the latest values. Supplements have their own daily ranges set by the MFDS for each recognized function.

On the label, look at the "EPA + DHA combined" amount, not the capsule weight (for example, 1,000 mg). The US FDA considers up to 5 g a day of EPA + DHA from supplements to be safe.

A mild blood thinner: who should be careful

Omega-3 keeps platelets from clumping and thins the blood slightly. If you take an anticoagulant such as warfarin, an antiplatelet drug, or blood pressure medication, talk to your doctor or pharmacist before taking it; at high doses, bleeding risk may rise. If you have surgery coming up, tell your care team you take it and ask when you should stop.

Fish oil vs. plant-based algal oil

Omega-3s come in two main forms: EPA and DHA from fish, and ALA from plant oils such as perilla oil and flaxseed oil. The body can convert ALA into EPA and DHA, but not very efficiently. If you are vegetarian or do not eat much fish, algal oil, extracted from algae, is a way to get DHA directly.

Getting omega-3 from food

The American Heart Association recommends eating oily fish such as mackerel, salmon, sardines, or tuna twice a week, about 100 g (3.5 oz, cooked) per serving. Eating this way provides an average of roughly 250 mg or more of EPA + DHA a day (per the US Dietary Guidelines; it varies a lot by fish). Remember that whole foods come first, and supplements second.

When to talk to a professional

If you take anticoagulants, antiplatelet drugs, or blood pressure medication, or have surgery coming up, check with your care team before starting a high-dose omega-3 supplement. If you start bruising easily or notice more nosebleeds or bleeding gums, stop taking it and seek advice.