There are recommendations that you should take a combined daily intake of EPA and DHA (the two building blocks of fish oil) from 250 to 500mg. This varies according to gender, age, having an illness,  being a pregnant woman or a bodybuilder, or an elder.

Keep in mind that when you're buying fish oil supplements, you have to read the label in order to determine how much EPA and DHA are provided in that exact supplement. Usually, it's known that for  1,000 mg of fish oil supplies, there is approximately 300 mg of combined EPA and DHA.

How much fish oil supplement to take daily if you are:

• A healthy man or woman

If you are a healthy woman, the recommended daily intake for total omega-3 is 1,100 mg and if you are a healthy man it's 1,600 mg.

There are many people who get some of their omega-3 without supplements, just including various foods, rich in these fatty acids in their diet. However, the vegetarians that can get it only by eating flax seeds, soybean oil, and walnuts put only  ALA in their bodies.

It is known that the body can alone turn ALA into EPA and DHA. However, it is very possible that on your own, you won’t form adequate levels of these fatty acids.  You could also be not getting enough EPA and DHA if you eat roughly two portions (around 224 grams) of oily fish every week.

Although it is thought that it's safe for healthy adults to take up to 3,000 mg of fish oil daily, consult your doctor first, before starting any kind of supplements.

• A pregnant woman

Many researchers believe that EPA and DHA are essential for normal fetal development. Unfortunately, many pregnant women do not meet the recommended daily intake for these fatty acids.

Did you know that during the last trimester of pregnancy, DHA accumulates in the brain of the fetus?

Also, deciding to take fish oil supplements with the right EPA and DHA ratio, during pregnancy could potentially benefit your child during infancy and childhood as well. These potential benefits could be - improved problem-solving skills and a reduced risk of asthma and food allergies later on.

Some health agencies recommend a daily supplement intake, during pregnancy of 300 mg combined EPA and DHA, as 200 mg of which should be DHA.

You should be careful while choosing a fish oil supplement because it is typical for most of them to hold higher levels of EPA rather than DHA. So read thoroughly and buy the one with a higher ratio of DHA.

Note* You should be cautious of taking cod liver oil during pregnancy because it is known to harbor large amounts of vitamin A.  As you already may know, a big amount of vitamin A can impair fetal development.

• For the infants and kids

The right dose of daily intake of omega-3 for infants, up to 1-year-old is 500 mg. The amount has to gradually increase to normal adult intake at 14 years.

Like we said earlier, the recommendations for EPA and DHA vary depending on age.

Knowing this, around 100 mg of combined EPA and DHA is required for a 4-year-old, while an 8-year-old child needs about 200 mg.

Keep in mind that when purchasing a fish oil supplement for infants or children, you have to find ones that are specific for the given life stage or just consult with a doctor.

• If you are a bodybuilder

Fish oil may help muscle growth, so it is good for you to take if you are a fitness lover. However, if you can't get enough of the omega 3 fatty, just from your diet, you should consider taking fish oil supplements. They are linked to numerous benefits, such as improved heart health and reduced inflammation.

The recommended daily intake for bodybuilders is  2,000–3,000 mg of EPA and DHA.

However keep in mind that there are frequently reported side effects, which include an unpleasant aftertaste, burping, heartburn, stomach discomfort, and diarrhea.

• Fish oil dosage for elderly people

Many seniors take fish oil because of its cardiovascular benefits and for its ability to relieve inflammation.

The recommended daily dosage depends on the goal of supplementation. Elderly people, who want to improve their overall health could take up to 250 milligrams of DHA and EPA per day.

Researchers say that it is okay to take fish oil supplements daily, for months or even years.

However, because this supplement carries potential side effects, it should be used with caution. If you exceed the recommended daily intake, you may experience some negative effects on your immune system or even get adverse reactions, such as nausea, heartburn, and rashes.