You’ve gotten your Omega-3 Index or your Mother’s Milk DHA level tested… now what? There are recommendations for omega-3 intake for the general population (1-2 servings of fish per week, 250 mg EPA+DHA per day) or pregnant and lactating women (200 mg DHA per day), but what about YOUR personal levels and goals? Perhaps you want to get to an Omega-3 Index of 10% or maybe your levels are lower than you expected with your current supplementation routine. We here at OmegaQuant have used data from research studies to provide a calculator that can estimate how much EPA+DHA (or just DHA for breast milk) that you need to get from your current Omega-3 Index to your target level.
Link to Omega-3 Index Calculator
Link to Mother’s Milk DHA Calculator
To use the calculators, simply enter your current Omega-3 Index or Mother’s Milk DHA score into the first box (Note: you will have had to test your levels to have this information). Then, enter your target or goal level in the second box, and we’ve provided guidance on what target levels have been shown to improve health outcomes. Then the approximate amount of EPA+DHA (or just DHA) that you need daily to reach your goals will appear in the 3rd box. Again, these are just estimates for how much omega-3 you will need to reach your goals and you will need to adjust them based on the amount of EPA+DHA in your supplements or the type of fish you eat. For example, if the calculator estimates you need to take 1163 mg EPA+DHA per day, you may round up to 1200 or 1500 mg EPA+DHA per day, depending on your supplements. Re-testing will be the only way to know if you actually reach your target levels.
To achieve your target Omega-3 Index, you may need to increase your EPA+DHA intake to the estimated level for 4-5 months to see results. For the Mother’s Milk DHA score, we recommend maintaining your higher DHA intake for at least 2 weeks before retesting; however, your DHA milk levels may continue to rise as you continue your new dietary routine. You should consult with your doctor if you are making any major changes to your diet or supplementation routine.
We hope this personalized, research-based dietary advice helps you use your Omega-3 Index or Mother’s Milk DHA results to reach your nutrition and health goals.