Omega-3 Dose Calculator

Omega-3 (EPA + DHA) supplementation

For healthy adults, the European Food Safety Authority (EFSA, 2010) puts the adequate intake of EPA + DHA at 250–500 mg/day for general cardiovascular health. Once you move into secondary cardiovascular prevention, the American Heart Association (AHA) and the Brazilian Society of Cardiology (SBC) suggest 1–2 g/day, and in severe hypertriglyceridemia the dose can go up to 4 g/day under medical supervision.

The richest food sources are cold-water marine fish such as sardine, salmon, mackerel, tuna and anchovies, eaten 2–3 servings a week. Vegans and vegetarians can get DHA (and, increasingly, EPA) from algal oil supplements instead of fish. Whatever you buy, look for IFOS certification or third-party testing so you can check the oxidation level and confirm there are no heavy metals.

Applications

It helps adults plan their daily intake and athletes manage inflammation and recovery. Pregnant or lactating women use it too, since DHA supports fetal neurodevelopment and FAO/WHO recommend an extra 200 mg/day. Clinicians can also use it to gauge supplementation alongside what someone already eats. Go over the dose with a registered dietitian (CFN in Brazil) or a physician, especially if you’re on anticoagulant therapy.

FAQ

Is fish oil the same as omega-3? Fish oil does contain EPA and DHA, but the concentration varies a lot from product to product. Read the label, because a 1000 mg capsule might hold only 300 mg of EPA+DHA.

Does ALA from flaxseed replace EPA/DHA? Not really. In humans, less than 10% of ALA converts to EPA and under 1% to DHA, so plant ALA can’t fully stand in for marine sources.

Can I take it with anticoagulants? High doses (>3 g/day) can raise bleeding risk. Check with your physician before combining it with warfarin, AAS or DOACs. This tool is informational and doesn’t replace medical or nutritional advice.