Omega-3 Intake Calculator: How Much EPA, DHA and ALA Do You Need?

How much omega-3 do I actually need per day?

For plant-based omega-3 (ALA), the RDA is 1.6 grams per day for men and 1.1 grams per day for women. For fish-based omega-3 (EPA and DHA combined), most health organizations suggest a general range of 250 to 500 milligrams per day for healthy adults, though there is no single official RDA for this figure.

Why is there no exact number for EPA and DHA?

Unlike ALA, EPA and DHA do not have an official Recommended Dietary Allowance because individual responses vary significantly, even among people with similar diets. Health organizations instead publish general adequate-intake ranges rather than a single precise figure.

Does pregnancy change omega-3 needs?

Yes. An additional 200 to 300 milligrams of DHA per day is commonly recommended during pregnancy and breastfeeding, on top of the general adult range, due to DHA's role in fetal brain and eye development.

What is the difference between ALA and EPA/DHA omega-3?

ALA is a plant-based omega-3 found in foods like flaxseed and walnuts. EPA and DHA are the more biologically active forms, found mainly in fish and algae. The body can convert some ALA into EPA and DHA, but the conversion rate is low, which is why fish or algae-based sources are often recommended for reaching EPA/DHA targets directly.