Omega-3 Calculator

The AHA recommends at least 2 servings of fatty fish per week for general cardiovascular health. The highest EPA+DHA sources per 3oz serving: Atlantic mackerel (3.7g), salmon (1.2–2.4g depending on species), sardines (1.5g), herring (1.7g), albacore tuna (1.0g). Two servings of fatty fish per week provides approximately 500–1000mg EPA+DHA per day averaged.

For EPA and DHA delivery, fish oil supplements provide equivalent bioavailability. However, whole fish provides additional nutrients (protein, selenium, vitamin D, B12, iodine) that supplements lack. For vegans, algal oil supplements are identical in DHA content to fish oil (fish derive their omega-3 from algae) and avoid concerns about heavy metal contamination. Both forms effectively raise blood omega-3 index.

No, not reliably. ALA from plant sources is converted to EPA at under 10% efficiency and to DHA at under 1–4% efficiency in the body. Even high ALA intakes (10g/day) produce only modest increases in EPA and minimal increases in DHA. For those avoiding fish, algal oil supplements (the original source of marine omega-3) are the recommended solution for meeting EPA and DHA targets.

The omega-3 index measures the percentage of EPA + DHA in red blood cell membranes — a biomarker of long-term omega-3 status. An index of 8%+ is associated with lowest cardiovascular risk; under 4% is high risk. The average American has an index of approximately 4–5%. Testing is available commercially. Increasing fish intake or supplementation to achieve an index of 8%+ takes approximately 4–6 months of consistent intake.

Yes — this is one of the strongest therapeutic applications of omega-3. High-dose EPA+DHA (2000–4000mg/day) reduces triglycerides by 20–50% in people with hypertriglyceridemia. At 4g/day, prescription omega-3 preparations (Vascepa: EPA-only; Lovaza: EPA+DHA) are FDA-approved for severe hypertriglyceridemia (TG over 500 mg/dL). The REDUCE-IT trial showed Vascepa (4g EPA/day) reduced cardiovascular events by 25% in high-risk patients beyond statin therapy.

High doses (over 3g/day) can mildly increase bleeding time — clinically relevant for those on anticoagulants (warfarin, aspirin, heparin). Some people experience fish burps (mitigated by refrigerating capsules or choosing enteric-coated products). The FDA advises caution at over 3g EPA+DHA/day, recommending medical supervision for therapeutic doses. Oxidized (rancid) fish oil may have adverse effects — store in a cool, dark place and discard if smelling strongly rancid.

Evidence is strongest for EPA supplementation in depression. Meta-analyses show that omega-3 (particularly EPA-dominant supplements with EPA:DHA ratio ≥2:1) reduces depressive symptoms in people with diagnosed major depression. DHA is critical for brain structure and cognitive function — low DHA status is associated with increased risk of dementia. The World Psychiatry Association notes omega-3 as an evidence-based adjunctive treatment for depression.

DHA is critical for infant brain development through the first 2 years of life. Breastfed infants receive DHA from breast milk if the mother has adequate intake; formula-fed infants should use DHA-supplemented formula. Older children benefit from 1–2 servings of fatty fish per week. Children on restricted diets (vegan, avoiding fish) benefit from algal oil DHA supplementation (200–300mg DHA/day for children).

Key criteria: (1) Total EPA + DHA per serving (should be prominently labeled — not just total fish oil weight); (2) Third-party testing certification (ConsumerLab, IFOS, or NSF International to verify purity and absence of PCBs, mercury, dioxins); (3) Triglyceride form vs ethyl ester form (triglyceride form is better absorbed); (4) Freshness — check peroxide value or simply smell: fresh fish oil should have no strong odor; (5) Refrigeration after opening to prevent oxidation.