While there isn’t as strong a consensus on recommended daily intakes of omega-3 fatty acids compared to other nutrients, several studies and reviews provide recommendations based on specific conditions. When it comes to blood pressure benefits, evidence suggests a rather hefty daily intake. 
 
A recent review of 71 studies, appearing in the Journal of the American Heart Association, concluded that three grams of the omega-3s EPA and DHA, either through food or dietary supplements, appears to be the optimal dose for those seeking to lower their blood pressure. This is much higher than the National Institutes of Health recommendation that an adequate intake of omega-3s for healthy people range between 1.1 and 1.6 grams daily, depending on age and sex.
 
“According to our research, the average adult may have a modest blood pressure reduction from consuming about 3 grams a day of these fatty acids,” said study author Xinzhi Li, MD, PhD, assistant professor and program director of the School of Pharmacy at Macau University of Science and Technology in Macau, China.
 
The authors of the present study analyzed the results of 71 global clinical studies published between 1987 and 2020, which examined the relationship between blood pressure and EPA and DHA. All of the nearly-5,000 participants were adults ranging in age from 22 to 86 years old, and took dietary and/or prescription supplement sources of omega-3 fatty acids for an average of 10 weeks.
 
The authors broke down the population based on the amount of omega-3s they consumed during dietary interventions, and found that compared to adults who did not consume EPA or DHA, those who consumed between two and three grams daily (in supplements, foods, or both) reduced systolic and diastolic blood pressure by an average of 2 mm Hg. Past the threshold of three grams, the evidence established a dose-dependent positive association. At three grams of omega-3s daily, systolic blood pressure decreased an average of 4.5 mm Hg for those with hypertension, and about 2 mm Hg on average for those without. At five grams, systolic BP declined an average of nearly 4 mm Hg on average for those with hypertension, and less than 1 mm Hg on average for those without.
 
Further, the dose-dependent benefits on high blood pressure seen with omega-3s had a linear relationship with the benefits omega-3s had for hyperlipidemia, or high blood lipids, the authors noted, adding that hyperlipidemic participants experienced greater reductions in diastolic blood pressure compared to those without.
 
There were no strong differences noted when the authors stratified the results depending on the type of intervention, whether it was a food or a dietary supplement.
 
“Most of the studies reported on fish oil supplements rather than on EPA and DHA omega-3s consumed in food, which suggests that supplements may be an alternative for those who cannot eat fatty fish such as salmon regularly,” Li said. “Algae supplements with EPA and DHA fatty acids are also an option for people who do not consume fish or other animal products.”
 
“Our study supports the FDA guidance that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension,” he continued. “However, while our study may add a layer of credible evidence, it does not meet the threshold to make an authorized health claim for omega-3 fatty acids in compliance with FDA regulations.”