How much omega-3 do you really need?

Enter your current Omega-3 Index (or use the Australian average), then see exactly how much EPA+DHA you need each day to reach the optimal range — from food, supplements, or both.

Step 1 · Your target

Where are you starting from?

Enter your current Omega-3 Index and the level you want to reach. We'll calculate the daily EPA+DHA you need to get there in about 13 weeks (Walker et al. 2019).

Current Omega-3 Index

Don't know yours? Australian avg is ~4.5%

Target Omega-3 Index

8–12% is the desirable / optimal range

Your daily EPA+DHA target

1,295 mg/day

To raise your Index from 4.5% to 8% over ~13 weeks, based on Walker et al. 2019.

Don't know your Index? Order a test →

Step 2 · Your intake

How much are you already getting?

Log your typical fish servings and any current supplement. We'll work out the gap between what you're getting and what you need.

Fish & seafood

Plant-based ALA (optional)

I regularly eat flaxseed, chia, walnuts or hemp.

ALA converts poorly to EPA/DHA (<10%). Algae or fish remain the most efficient sources.

Current supplement (optional)

EPA+DHA per day from supplement (mg)

Check your supplement label. Combine EPA + DHA per serving × daily servings.

Your daily breakdown

From fish0 mg

From ALA conversion0 mg

From supplement0 mg

Total daily intake0 mg

Gap to target1,295 mg

Your recommendation

Supplement with ~1,295 mg/day EPA+DHA

That's about 4 capsules (300 mg each), or ~4.3 mL of liquid fish oil. Vegan alternative: ~1,295 mg algae DHA+EPA.

Order an Omega-3 Index test →

How this calculator works

The dose calculation uses the dose-response curve from Walker et al. (2019): each additional ~370 mg/day of EPA+DHA raises your Omega-3 Index by roughly one percentage point over 13 weeks. So if you're at 4.5% and want 8%, you need about (8 − 4.5) × 370 = 1,295 mg/day total EPA+DHA.

For each fish you log, we multiply its average EPA+DHA content (mg per 100 g) by your serving size and weekly frequency, then divide by seven for a daily figure. ALA from plant sources contributes a conservative ~50 mg/day of EPA-equivalent, reflecting the typical <10% conversion rate. Your current supplement intake is added directly. The gap between your daily intake and target is what you'd need to make up through additional supplementation or more fish.

This is an estimate, not a measurement. Fish fat content varies by species, season, diet and preparation. The blood test is the only way to know your true Omega-3 Index.

Fish EPA+DHA values from USDA FoodData Central and Food Standards Australia New Zealand (FSANZ) AUSNUT 2011–13. Dose-response model from Walker RE et al., American Journal of Clinical Nutrition 2019;110(4):1034–1040.