EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) are long-chain omega‑3 fatty acids found primarily in fatty fish, seafood, and algae. They are crucial for brain function, cardiovascular health, and reducing inflammation throughout the body.

ALA (Alpha-Linolenic Acid) is a short-chain omega‑3 found in plant sources like flax seeds, chia seeds, and walnuts. The human body can convert a small portion of ALA into EPA and DHA, but the conversion rate is typically low — around 5–15% for EPA and less than 5% for DHA.

Most health organizations recommend:

• EPA + DHA combined: 250–500 mg per day for healthy adults (WHO, AHA).
• ALA: 1.6 g/day for adult men and 1.1 g/day for adult women (U.S. National Academies).
• Pregnant/nursing women: At least 300 mg DHA daily, with some guidelines recommending up to 600 mg EPA+DHA.
• For heart health: The AHA recommends 1 g/day of EPA+DHA for individuals with coronary heart disease.

Plant sources provide only ALA, which must be converted into EPA and DHA by the body. The conversion rate is limited — typically 5–15% for EPA and 0.5–5% for DHA. While a diet rich in flax seeds, chia seeds, walnuts, and hemp seeds can meet ALA requirements, it is difficult to achieve optimal EPA and DHA levels through plant sources alone. Vegans and vegetarians may consider algal oil supplements, which provide pre-formed DHA and some EPA directly from microalgae.

Top sources of EPA and DHA per 100g (approx.):

• Mackerel: ~2,300 mg EPA+DHA
• Atlantic Salmon (farmed): ~1,900 mg EPA+DHA
• Herring: ~1,600 mg EPA+DHA
• Sardines: ~1,600 mg EPA+DHA
• Anchovies: ~1,400 mg EPA+DHA
• Trout: ~800 mg EPA+DHA

For comparison, a standard fish oil capsule typically provides ~300 mg EPA+DHA per 1g capsule.

Common signs of insufficient omega‑3 intake include:

• Dry, flaky skin and brittle nails
• Joint stiffness and discomfort
• Poor concentration or brain fog
• Fatigue and low energy
• Mood fluctuations or low mood
• Dry eyes

If you experience these symptoms, consider tracking your omega‑3 intake using this calculator and consulting a healthcare professional.

While omega‑3s are essential, excessive intake (typically above 3–5 grams of EPA+DHA per day from supplements) can lead to:

• Increased bleeding risk (blood-thinning effect)
• Gastrointestinal discomfort
• Suppressed immune function at very high doses

The FDA considers up to 3 g/day of EPA+DHA from supplements as generally safe. Always consult your doctor before starting high-dose supplementation, especially if you take blood thinners.

Farmed Atlantic salmon typically contains more total omega‑3 (~1,900 mg EPA+DHA per 100g) than wild salmon (~1,500 mg per 100g) because farmed fish have a higher fat content overall. However, wild salmon often has a better omega‑3 to omega‑6 ratio and contains fewer contaminants. Both are excellent choices — variety is key.

Omega‑3 fatty acids are prone to oxidation (rancidity). To preserve freshness:

• Store fish oil and algal oil supplements in a cool, dark place — refrigeration is recommended after opening.
• Keep flax seeds, chia seeds, and walnuts in airtight containers in the refrigerator.
• Ground flax seeds oxidize quickly — grind them fresh or store ground flax in the freezer.
• Discard any supplement that smells strongly "fishy" or rancid, as this indicates oxidation.

Omega‑3 fatty acids are relatively heat-stable but can degrade with prolonged high-heat cooking. Studies show that baking, steaming, and poaching preserve omega‑3s better than deep-frying. Frying fish can reduce EPA+DHA content by 20–30%. For maximum retention, use gentler cooking methods and avoid charring.

This calculator uses average nutrient values from the USDA FoodData Central and peer-reviewed nutrition databases. Actual omega‑3 content can vary based on factors like:

• Fish species, season, and diet
• Cooking method and preparation
• Supplement brand and formulation
• Storage conditions

Use this tool as a reliable estimate for tracking your intake. For precise medical or dietary planning, consult a registered dietitian.