Omega-3 Dosage Calculator
EPA & DHA for heart health & inflammation
Quick Answer
Omega-3s (EPA + DHA) reduce heart disease 25%, lower triglycerides 30%, reduce inflammation, improve brain health. 95% of Americans are deficient.
Minimum: 500mg daily | Optimal: 1,000-2,000mg | Therapeutic: 3,000-4,000mg
Omega-3 FAQ
How much omega-3 should I take daily?
General health: 500-1,000mg EPA+DHA daily. Heart disease prevention: 1,000mg. High triglycerides: 3,000-4,000mg (prescription dose). Brain health/depression: 1,500-2,000mg. Inflammation/arthritis: 2,000-3,000mg. American Heart Association recommends: 2 servings fatty fish weekly (1,500mg omega-3) or 500-1,000mg supplement.
What is the difference between EPA and DHA?
EPA (eicosapentaenoic acid): Anti-inflammatory, lowers triglycerides, improves mood/depression. Best for: heart health, arthritis, mental health. DHA (docosahexaenoic acid): Brain structure, eye health, fetal development. Best for: cognitive function, memory, pregnancy. Ideal ratio: 2:1 EPA:DHA. Most fish oils have both — you don't need to choose.
What foods are high in omega-3?
Top omega-3 foods (EPA+DHA per serving): Salmon (1,500-2,500mg per 3oz), Mackerel (1,000mg), Sardines (1,200mg), Anchovies (950mg), Herring (1,800mg), Oysters (375mg). Plant omega-3 (ALA - different type): Flaxseeds (2,350mg), chia seeds (5,000mg), walnuts (2,500mg). NOTE: ALA converts to EPA/DHA at only 5-10% — eat fish or take supplements for real omega-3.
Does omega-3 help lower triglycerides?
YES! Omega-3 is the MOST effective supplement for high triglycerides. Dose: 3,000-4,000mg EPA+DHA daily lowers triglycerides 25-50% in 8-12 weeks. FDA-approved prescription omega-3 (Vascepa, Lovaza) for triglycerides >500 mg/dL. Works by: reducing liver fat production, increasing fat clearance from blood. As effective as fenofibrate (triglyceride medication) without side effects.
Can omega-3 help with depression?
YES! Meta-analyses show: 1,500-2,000mg EPA+DHA daily reduces depression symptoms 30-40% in 4-8 weeks. EPA is more important than DHA for depression. Works best: combined with antidepressants (boosts effectiveness 30%). Also helps: anxiety, ADHD, bipolar disorder. Brain is 60% fat — DHA makes up 40% of brain fats. Low omega-3 = depression risk.
Is fish oil better than eating fish?
Eating fish is better but supplements work too. Fish advantages: whole food, protein, vitamins, mercury concerns overblown (benefits outweigh risks 10:1). Supplement advantages: no fishy taste, precise dosing, convenient, no mercury. Quality matters: choose molecular distilled, third-party tested (IFOS certified). Take with meals (3x better absorption). Store in fridge to prevent rancidity.
Can you take too much omega-3?
YES! Excessive omega-3 (>5,000mg daily) can: thin blood (bleeding risk), interact with blood thinners (warfarin), suppress immune system, increase LDL cholesterol. Safe upper limit: 3,000mg daily from supplements (no limit from fish). High-dose omega-3 (>2,000mg) requires doctor supervision if on: blood thinners, aspirin, have bleeding disorders, or scheduling surgery.
What is the best omega-3 supplement?
Best forms: 1) Triglyceride form (natural, best absorption), 2) rTG (re-esterified triglyceride - concentrated), 3) Ethyl ester (cheaper, less absorbed). Avoid: ALA-only supplements (flax oil - poor conversion). Top brands: Nordic Naturals, Carlson, Viva Naturals, Wiley's Finest. Look for: IFOS 5-star rating, 1,000+ mg EPA+DHA per serving, molecularly distilled (removes mercury), stored in dark bottle.
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