Omega-3 Intake Calculator
Calculate your recommended daily omega-3 fatty acid intake based on age, diet, and health goals.
Omega-3 fatty acids are essential fats your body cannot produce on its own. The three main types are ALA (from plants), EPA, and DHA (from fish and algae).
General recommendations (combined EPA + DHA):
| Group | Daily Amount |
|---|---|
| General health | 250–500 mg |
| Heart health support | 1,000 mg |
| Pregnant or nursing | 300–900 mg (with at least 200 mg DHA) |
| High triglycerides | 2,000–4,000 mg (under medical supervision) |
ALA recommendation: 1.1–1.6 g/day from plant sources (flaxseed, chia seeds, walnuts).
Why omega-3 matters:
- Reduces inflammation throughout the body.
- Supports heart health by lowering triglycerides.
- Essential for brain development and cognitive function.
- May reduce symptoms of depression and anxiety.
- Supports eye health (DHA is a major structural component of the retina).
Best food sources: Salmon (2,260 mg per 3.5 oz serving), mackerel (5,134 mg), sardines (1,480 mg), anchovies (951 mg), flaxseeds (2,350 mg ALA per tablespoon), and chia seeds (5,060 mg ALA per oz).
If you do not eat fish regularly, consider a fish oil or algae-based supplement. Consult your doctor before taking high-dose omega-3 supplements, especially if you take blood thinners.