Daily Omega-3 Needs Calculator
Calculate your recommended daily omega-3 fatty acid intake based on age, gender, diet type, and health goals.
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):
| Age Group | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 1–3 years | 0.7 g | 0.7 g | — | — |
| 4–8 years | 0.9 g | 0.9 g | — | — |
| 9–13 years | 1.2 g | 1.0 g | — | — |
| 14+ years | 1.6 g | 1.1 g | 1.4 g | 1.3 g |
EPA + DHA Specific Recommendations:
- General health: 250–500 mg EPA+DHA per day
- 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)
- Pregnancy: at least 200–300 mg DHA per day for fetal brain development
Conversion Note: The body converts ALA to EPA and DHA very inefficiently — only about 5–10% of ALA becomes EPA, and less than 5% becomes DHA. This is why direct sources of EPA and DHA (fish, algae supplements) are strongly recommended.
Top Omega-3 Food Sources:
- Salmon (3 oz): ~1,800 mg EPA+DHA
- Sardines (3 oz): ~1,200 mg EPA+DHA
- Mackerel (3 oz): ~1,000 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
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. Fish oil capsules typically contain 300–500 mg of combined EPA+DHA per capsule. Always check the label for the actual EPA and DHA content, not just the total fish oil amount.
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.