Omega-3 (EPA and DHA) Intake Calculator

Estimate your daily EPA and DHA intake from fish and supplements, and compare it against general health, pregnancy, and cardiovascular recommendations.

🐟 Nutrition📐 Total EPA+DHA = fish servings × typical content + supplement dose🏥 Health
Goal
Oily fish servings per week
Supplement EPA+DHA (mg/day)
Please enter valid values.

Formula & Reference

VariableSymbolFormulaUnits
Omega-3 (EPA and DHA) Intake Calculator—Total EPA+DHA = fish servings × typical content + supplement dosemg/day

Step-by-Step Examples

Example 1
Meeting General Guidance

Two oily fish servings weekly, no supplement.

  • 2 × 1,200 mg = 2,400 mg per week
  • 2,400 / 7 = 343 mg/day
  • Meets the general health range of 250–500 mg/day
✓ 343 mg/day — meets general guidance
Example 2
Supplement Only

No fish, 1,000 mg EPA+DHA supplement daily.

  • Fish contribution: 0 mg/day
  • Supplement: 1,000 mg/day
  • Meets the cardiovascular target commonly cited
✓ 1,000 mg/day from supplement
Example 3
Pregnancy Intake

One oily fish serving weekly plus a 200 mg DHA supplement.

  • Fish: 1,200 / 7 = 171 mg/day
  • Supplement: 200 mg/day
  • Total = 371 mg/day, above the 200–300 mg DHA emphasis
✓ 371 mg/day — meets pregnancy guidance

Real-World Applications

🤰
Pregnancy Nutrition
DHA is a major structural component of the developing fetal brain and retina, which is why pregnancy guidance emphasises it specifically.
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Triglyceride Management
Prescription-strength omega-3 preparations at 2–4 g daily meaningfully lower triglycerides under medical supervision.
🧠
Cognitive Ageing Research
DHA concentrates in neural tissue, making it a persistent focus of research into cognitive ageing — though trial results have been mixed.
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Dietary Planning
Knowing typical EPA and DHA content per fish type helps translate a target into practical meal choices.

Common Mistakes to Avoid

⚠️
Counting ALA from plants as EPA and DHA

Alpha-linolenic acid from flax, chia, and walnuts converts to EPA and DHA at a very low rate in humans — often under 10% for EPA and far less for DHA.

⚠️
Reading total fish oil rather than EPA+DHA content

A 1,000 mg fish oil capsule typically contains only around 300 mg of combined EPA and DHA. The relevant figure is on the supplement facts panel, not the front label.

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Ignoring mercury and interaction considerations

High-mercury fish should be limited, especially in pregnancy. High-dose omega-3 can also affect bleeding risk and warrants discussion if you take anticoagulants.

Frequently Asked Questions

How much omega-3 do I need daily? ▾
Roughly 250–500 mg of combined EPA and DHA for general health, with higher intakes commonly cited for cardiovascular purposes and prescription doses used for high triglycerides.
Can I get enough omega-3 from plants? ▾
Plant sources provide ALA, which converts to EPA and DHA very inefficiently. Vegetarians and vegans often use algae-derived supplements, which supply DHA and EPA directly.
What is the difference between EPA and DHA? ▾
EPA is more associated with inflammatory and cardiovascular pathways, while DHA is a major structural lipid in brain and retinal tissue. Most guidance targets the combined total.
Which fish are highest in omega-3? ▾
Salmon, mackerel, sardines, herring, and anchovies are among the richest sources, typically providing well over a gram of EPA and DHA per serving.
Is more omega-3 always better? ▾
No. High doses can affect bleeding time and interact with anticoagulants, and very high intakes have not shown proportional benefit. Doses above general guidance are best discussed with a clinician.

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