How to Use the Omega-3 Intake Calculator
EPA and DHA, the two key omega-3 fatty acids, are abundant in fatty fish, and how much you need varies widely by health goal. This calculator covers four goals — general health maintenance, heart health, triglyceride management, and DHA for pregnancy or breastfeeding — and gives you a recommended daily EPA+DHA range, automatically adjusted based on how often you already eat fatty fish.
For general health maintenance, roughly 250-500mg a day is a widely cited range. If you have a history of cardiovascular disease, the American Heart Association's commonly referenced benchmark is around 1,000mg a day. For triglyceride management, doses of 2,000-4,000mg a day may be needed, but this range should only be pursued under a doctor's prescription or supervision.
Keep in mind these figures are general guideline values, and the right amount for you can vary based on your health status and medications — particularly blood thinners or antiplatelet drugs. If you're considering a dose of 2,000mg or more per day, or you have a chronic condition or take other medications, talk to a doctor or pharmacist before you start.
Frequently Asked Questions
Yes. If you eat fatty fish like salmon or mackerel 3 or more times a week, you're already getting substantial EPA and DHA from food, so this calculator automatically lowers your target range.
High doses of 2,000mg or more per day, typically used for triglyceride management, can require caution for people on blood thinners or with certain conditions due to bleeding risk. Always talk to a doctor or pharmacist before starting a high dose.