Hong Life CalculatorsUnderstanding the omega-3 (EPA + DHA) intake calculator — concept and principle
EPA and DHA are long-chain omega-3 fatty acids found mainly in oily fish and fish oil. This calculator estimates your average daily EPA + DHA intake from how often you eat fatty fish and how many fish-oil capsules you take, and compares it with the usual adult target.
How it is calculated
- From fish (mg/day) = servings per week × 1,500 mg ÷ 7.
- From capsules (mg/day) = capsules per day × EPA + DHA per capsule.
- Average EPA + DHA per day = from fish + from capsules.
A 100 g serving of salmon or mackerel provides roughly 1–2 g of EPA + DHA; the calculator uses 1,500 mg. The typical target shown is 250–500 mg a day.
The principle
Your body can make a little EPA and DHA from plant-based alpha-linolenic acid (ALA), but conversion is low, so direct intake matters. EPA and DHA become part of cell membranes, especially in the heart, brain and retina. Their effects build up over weeks, so what matters is the average, not a single day; that is why weekly fish meals are divided by 7. The European Food Safety Authority set an adequate intake of 250 mg a day for adults, roughly what one or two portions of oily fish a week provide, and several organisations suggest up to about 500 mg.
Worked example
- Inputs: 1 serving of fatty fish per week, 1 capsule a day with 300 mg EPA + DHA.
- From fish = 1 × 1,500 ÷ 7 = 214.3 mg/day.
- From capsules = 1 × 300 = 300 mg/day.
- Average = 214.3 + 300 = 514.3, shown as 514 mg/day, just above the 250–500 mg typical target.
| Fish-oil capsules per day | Average EPA+DHA per day (mg) |
|---|---|
| 0.25 | 289 |
| 0.5 | 364 |
| 0.75 | 439 |
| 1 | 514 |
| 1.25 | 589 |
| 1.5 | 664 |
| 2 | 814 |
How to read the result
Below about 250 mg a day, adding a weekly portion of oily fish is the simplest step. 250–500 mg meets common recommendations for the general population. Much higher doses (around 1–4 g) are used only for specific medical purposes, such as lowering high triglycerides, under a doctor's care. EFSA judged long-term intakes up to 5 g a day of EPA + DHA combined not to raise safety concerns for adults.
Common mistakes
- Reading "1,000 mg fish oil" as 1,000 mg of omega-3; a standard capsule often has about 300 mg EPA + DHA. Check the label.
- Counting white fish such as cod or tuna steaks as fatty fish; they contain much less.
- Counting plant ALA (flaxseed, walnuts) as EPA + DHA.
Frequently asked questions
Which fish are highest in omega-3?
Mackerel, salmon, herring, sardines and anchovies are among the richest common sources.
Is fish oil as good as eating fish?
Both raise EPA + DHA levels; fish also provides protein, vitamin D and selenium.
What about vegans?
Algal oil supplements contain DHA, and many also contain EPA, without fish.
Sources: EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for fats. EFSA Journal 2010. · EFSA. Scientific Opinion on the Tolerable Upper Intake Level of EPA, DHA and DPA. EFSA Journal 2012.