💊 What it does
Same role as the 250 mg dose — brain health, cardiovascular protection, anti-inflammatory, eye health, pregnancy support. The 500 mg dose provides a more therapeutic level of combined EPA+DHA, closer to the amounts associated with cardiovascular benefit in clinical trials.
👤 Who needs it
Same groups as the 250 mg dose, plus people with elevated triglycerides, cardiovascular risk factors, confirmed low omega-3 status, or those who eat no oily fish at all. Pregnant women are often advised to aim for at least 200 mg DHA daily — 500 mg combined provides a comfortable margin.
🥦 Food sources first
Same as 250 mg — ALA from plants, pre-formed EPA+DHA from algae only among plant sources.
🗓 When to supplement
When a higher therapeutic dose is appropriate — cardiovascular support, confirmed low omega-3 index, pregnancy, or when dietary omega-3 is particularly poor.
🏷 Best form to look for
Same as 250 mg — triglyceride form preferred, combined EPA+DHA.
⏰ When to take it
With a fatty meal. Splitting into morning and evening doses may improve tolerance for people who experience mild fishy aftertaste.