Daily Omega-3 Needs Calculator

Omega-3 fatty acids are essential polyunsaturated fats that the body cannot produce on its own. The three main types are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid). EPA and DHA are found primarily in fish and seafood, while ALA comes from plant sources like flaxseed, chia seeds, and walnuts.

Recommended Daily Intake (AI: Adequate Intake for ALA):

EPA + DHA Specific Recommendations:

• General health: 250–500 mg EPA+DHA per day for adults
• Children: less. 150 mg under 4, 200 mg from 4 to 6, the adult 250 mg from 7 up
• Heart health (American Heart Association): 1,000 mg EPA+DHA per day
• High triglycerides: 2,000–4,000 mg EPA+DHA per day (under medical supervision, and adults only)
• Pregnancy and breastfeeding: 500 mg EPA+DHA, of which at least 200 mg must be DHA

That last line is the one people get wrong, so it is worth separating. The widely quoted “200 to 300 mg” figure is DHA specifically, and it sits on top of the ordinary adult EPA+DHA intake rather than replacing it. That is why the floor here is 500 mg combined with a 200 mg DHA minimum inside it, which is the same figure the omega-3 intake calculator uses. A supplement label that gives only a combined figure is not enough to check this: look for the separate DHA line.

Conversion Note: The body converts ALA to EPA and DHA very inefficiently: under 15% of ALA becomes EPA, and under 5% becomes DHA, with some studies putting the DHA figure lower still in men. This is why direct sources of EPA and DHA (fish, algae supplements) are strongly recommended.

Top Omega-3 Food Sources:

• Atlantic mackerel (3 oz): ~2,270 mg EPA+DHA
• Salmon, wild (3 oz): ~1,920 mg EPA+DHA
• Sardines, canned (3 oz): ~1,260 mg EPA+DHA
• Canned light tuna (3 oz): ~230 mg EPA+DHA
• Flaxseed (1 tbsp): ~2,350 mg ALA
• Chia seeds (1 oz): ~5,060 mg ALA
• Walnuts (1 oz): ~2,570 mg ALA

Those fish figures are the per-100g numbers on the omega-3 intake calculator scaled to a 3 oz (85 g) serving, so the two pages describe the same fish. Mackerel used to be listed here at 1,000 mg, less than half what Atlantic mackerel actually carries, which made it look like the weakest of the three when it is the strongest.

Diet Considerations: Vegetarians and vegans who avoid fish should consider algae-based EPA+DHA supplements, as plant ALA alone may not provide sufficient EPA and DHA due to poor conversion rates.

A standard 1,000 mg fish oil capsule carries about 180 mg EPA and 120 mg DHA, so 300 mg of what you actually want, and that is the figure the calculator uses. Concentrated formulations reach 500 mg or more in the same capsule, which is worth paying for at the higher targets. Always read the EPA and DHA lines on the label rather than the fish oil weight on the front, because the two differ by a factor of three.

Practical Tips: Aim to eat fatty fish at least twice per week. Store fish oil supplements in the refrigerator to maintain freshness and reduce fishy aftertaste. If you are on blood-thinning medication, consult your doctor before taking high-dose omega-3 supplements, as they can increase bleeding risk.