Omega-3 Intake Calculator

The NIH sets adequate intake (AI) for alpha-linolenic acid (ALA, the plant-based omega-3): adult men: 1.6 g/day; adult women: 1.1 g/day. No AI has been established for EPA and DHA separately. The American Heart Association recommends eating at least two servings of fatty fish per week (approximately 250-500 mg EPA+DHA/day) for cardiovascular health.

ALA (alpha-linolenic acid) is a short-chain omega-3 found in plant foods like flaxseed, chia seeds, and walnuts. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain omega-3s found primarily in fatty fish and seafood. The body converts ALA to EPA and DHA, but conversion is very inefficient (less than 10% for EPA, less than 5% for DHA). EPA and DHA have the strongest evidence for cardiovascular and brain health benefits.

Fatty fish are the richest sources of EPA+DHA: salmon (1,200-2,300 mg per 3 oz), mackerel (3,000 mg per 3 oz), herring (1,700 mg per 3 oz), and sardines (1,500 mg per 3 oz). For ALA: flaxseeds (6,388 mg per tablespoon), chia seeds (5,060 mg per oz), English walnuts (2,542 mg per oz). Algae oil supplements are a vegan source of EPA+DHA.

The NIH notes that evidence for fish oil supplements is mixed. For people with known heart disease or very high triglycerides, high-dose prescription omega-3 medications (like icosapent ethyl) have shown benefits. For healthy people eating two servings of fish per week, supplements may not provide additional benefit. Consult your doctor before starting fish oil supplements, especially if you take blood thinners.

The FDA generally recognises up to 3 g/day of EPA+DHA from supplements as safe. The European Food Safety Authority considers up to 5 g/day safe. Higher doses increase the risk of bleeding and may suppress immune function. Very high doses may raise LDL cholesterol in some individuals. No UL has been formally set by the National Academy of Medicine for omega-3 fatty acids.