How much omega-3 do you need? This free omega-3 requirement calculator shows your recommended daily ALA by age and sex, plus general EPA and DHA guidance — the omega-3s found in oily fish.
Who is this for?
“Requirement” here is the Adequate Intake for ALA (the plant omega-3). EPA and DHA are the omega-3s from fish — general guidance is shown alongside.
ALA omega-3 (Adequate Intake)
— g/day
Select an age or life stage
EPA + DHA guidance
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Group
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General guidance for healthy people. Get omega-3s from oily fish, walnuts, flaxseed, chia and canola oil. High-dose fish-oil supplements can affect bleeding and aren’t right for everyone — ask a doctor first.
Use this free omega-3 requirement calculator to see how much omega-3 is recommended for your age and sex. It shows the Adequate Intake for ALA, plus general guidance for the EPA and DHA found in fish.
What this omega-3 calculator shows you
An omega-3 requirement calculator shows the Adequate Intake for ALA — the plant-based omega-3 — for your age, sex and life stage, alongside general guidance for EPA + DHA, the omega-3s mainly from oily fish. Together they cover the omega-3 fats your body needs.
The three main omega-3s
Omega-3
Mainly from
ALA (alpha-linolenic acid)
Flaxseed, chia, walnuts, canola oil.
EPA
Oily fish, fish oil.
DHA
Oily fish, algae oil.
ALA is essential — your body can’t make it — but it only partly converts to EPA and DHA, so getting EPA and DHA directly (or from algae) matters too.
Recommended ALA intake (Adequate Intake)
Group
ALA per day
Children 1–8
0.7–0.9 g
Adult men
1.6 g
Adult women
1.1 g
Pregnant
1.4 g
Breastfeeding
1.3 g
For EPA + DHA, many health bodies suggest around 250–500 mg a day for adults — often met by eating oily fish a couple of times a week.
Good sources of omega-3
Oily fish — salmon, mackerel, sardines, trout (EPA and DHA).
Walnuts, flaxseed and chia (ALA).
Canola and soybean oil (ALA).
Algae oil — a plant source of DHA, useful for vegetarians and vegans.
How to use the omega-3 calculator
Select your age group and sex.
Read your ALA target and the EPA + DHA guidance.
Aim to meet it mostly through food, especially oily fish.
Omega-3 FAQ
How much omega-3 do I need per day?
For ALA, the plant omega-3, adult men need about 1.6 g and women about 1.1 g a day. For EPA and DHA from fish, many bodies suggest around 250–500 mg daily for adults.
What's the difference between ALA, EPA and DHA?
ALA comes from plants like flaxseed and walnuts; EPA and DHA come mainly from oily fish. Your body converts only a little ALA into EPA and DHA, so getting EPA and DHA directly is valuable too.
How do I get enough omega-3?
Eating oily fish such as salmon, mackerel or sardines a couple of times a week covers EPA and DHA, while walnuts, flaxseed, chia and canola oil provide ALA. Algae oil is a plant DHA source.
How much omega-3 do children need?
ALA Adequate Intake rises with age — about 0.7 g for ages 1–3, 0.9 g for 4–8, and 1.0–1.6 g for older children and teens depending on age and sex.
Are fish-oil supplements safe?
For many people they're fine, but high doses can affect bleeding and may interact with medications. They aren't right for everyone, so check with a doctor first — especially in pregnancy or with a health condition.
Is the omega-3 calculator free to use?
Yes, this omega-3 requirement calculator is completely free, needs no sign-up, and works instantly in your browser. It is informational only and not medical advice.
