Omega-3 Calculator
Estimate your weekly EPA and DHA omega-3 intake from fish and supplements, and compare it to American Heart Association recommendations.
Results
Visualization
How It Works
Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential fats with strong evidence for cardiovascular, brain, and anti-inflammatory benefits. The American Heart Association recommends at least two fish servings per week for the general population (providing about 500 mg/day of EPA+DHA) and 1000 mg/day for people with documented heart disease.
The Formula
Variables
- Fish Servings — Number of fish meals per week (average 500 mg EPA+DHA per serving)
- 500 mg — Average EPA+DHA per 3.5 oz serving of fatty fish (salmon, mackerel, sardines)
- Supplement mg — Daily EPA+DHA from fish oil or algae-based supplements
- Recommendation — 500 mg/day general population, 1000 mg/day for heart disease patients
Worked Example
Eating 2 fish servings per week with a 500 mg daily supplement: Fish = 2 x 500 = 1000 mg/week, Supplement = 500 x 7 = 3500 mg/week, Total = 4500 mg/week, Daily average = 643 mg. This exceeds the 500 mg general recommendation.
Practical Tips
- Salmon, mackerel, sardines, and anchovies are the richest sources of EPA and DHA omega-3s.
- When buying fish oil supplements, check the EPA+DHA content — total fish oil is not the same as active omega-3.
- Algae-based omega-3 supplements provide DHA (and sometimes EPA) for vegetarians and vegans.
- Store fish oil supplements in the refrigerator to reduce oxidation and fishy aftertaste.
- Plant sources like flaxseed and walnuts contain ALA omega-3, but the body converts less than 10% to EPA/DHA.
Frequently Asked Questions
Is fish oil the same as omega-3?
Not exactly. Fish oil contains omega-3 fatty acids EPA and DHA, but a standard 1000 mg fish oil capsule may only contain 300 mg of combined EPA+DHA. Always read the supplement facts for actual EPA and DHA content.
Can I get enough omega-3 from plant sources?
Plant sources like flaxseed, chia seeds, and walnuts provide ALA omega-3, but the body converts only 5-10% to EPA and less than 1% to DHA. For adequate EPA/DHA, consider algae-based supplements if you avoid fish.
Are there risks to taking too much fish oil?
Doses above 3000 mg/day of EPA+DHA may increase bleeding risk and should be discussed with a doctor. Some people experience digestive issues, fishy burps, or reduced immune function at very high doses.
How do I choose a good fish oil supplement?
Look for third-party tested products (USP, NSF, or IFOS certified) with at least 500 mg combined EPA+DHA per serving. Choose triglyceride form over ethyl ester for better absorption. Check for freshness by the expiration date.
Do omega-3s really help with heart disease?
Large clinical trials including REDUCE-IT showed that high-dose EPA (icosapent ethyl, 4g/day) reduced cardiovascular events by 25% in high-risk patients. For general heart health, the AHA recommends 2 fish servings per week as a reasonable preventive measure.