How to Calculate Omega-3

What is Omega-3?

Omega-3 fatty acids EPA and DHA (from fish and algae) are essential for heart, brain, and eye health. Most people do not consume enough through diet alone.

Formula

EPA + DHA (omega-3s) recommendation: 250–500 mg/day typical; 1–3 grams/day for elevated triglycerides; Sources: fatty fish 2–3x/week or supplements

EPAmg: EPA (eicosapentaenoic acid) (mg/day)
DHAmg: DHA (docosahexaenoic acid) (mg/day)
TotalOmega3: Total EPA + DHA (mg/day (250–500 normal, up to 3,000 therapeutic))

Step-by-Step Guide

1WHO minimum: 250–500 mg EPA+DHA per day
2Fatty fish: ~2.5g omega-3 per 100g serving
3Check supplement labels for EPA+DHA content (not total oil weight)
4ALA (flaxseed) converts poorly to EPA/DHA in humans (< 5%)

Worked Examples

Input

2 × 150g salmon servings per week

Result

Weekly EPA+DHA = 7.5g = 1,071mg/day — well above target

Frequently Asked Questions

What are omega-3s good for?

Heart health (reduces triglycerides, blood pressure), brain/cognition, anti-inflammatory, joint health. Evidence strongest for cardiovascular. Adequate intake may reduce stroke, heart disease risk.

Should I take fish oil supplements?

If eating 2–3 servings fatty fish/week (salmon, sardines, mackerel), probably not needed. If not, supplement 1–2 grams EPA+DHA daily. Choose molecularly distilled (mercury/PCB removed).

Does plant-based omega-3 (ALA) count?

Limited. ALA (flaxseed, walnuts) converts to EPA/DHA inefficiently (5–10%). Vegetarians should supplement or eat algae-based supplements. Fish/fish oil best sources.

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