Calculate Your Omega-3 Index Requirements

How much Omega-3 do I need to reach a desirable blood level?

Prenatal DHA

Amount of EPA+DHA needed to reach your target blood level (including current intake):

0 mg

This recommendation is meant to be a guide for how much EPA+DHA you may need in your diet to reach your Omega-3 Index target, based on research by Walker et al. 2019. Up to 3,000 mg per day of EPA and DHA is considered safe and is set as the upper limit in the calculator. We recommend you retest after 3-4 months to see if your diet changes are working for you. Please consult your healthcare provider before making any major changes to your diet.

Examples
  • Bob has an Omega-3 Index of 4%, doesn’t eat fish and sometimes takes a multivitamin. The Omega-3 Index Calculator estimates that he should aim to take 2200 mg per day of EPA and DHA from a standard omega-3 supplement. If he finds a phospholipid or triglyceride-based supplement, he should aim for only 1400 mg per day.
  • Susan has an Omega-3 Index of 6%, and she eats fish once per week and takes around 600 mg per day of EPA and DHA in a standard fish oil supplement. The Omega-3 Index Calculator estimates that she should try to reach 1800 mg per day of EPA and DHA. She could add another serving of fish to her weekly meals in addition to increasing her supplemental intake to 1800 mg of EPA and DHA per day. She could also try to find a triglyceride-base supplement and aim for 1300 mg of EPA and DHA per day.
How Can You Find Out Your Omega-3 blood level?
You will need to take a Omega-3 Blood test to find out your level in order to use the Omega-3 Calculator.
Omega-3 Index Test

The Omega-3 Index Tests measure the amount of EPA and DHA in the blood using a simple finger prick collection method that you can do at home.

learn more >

Dosage Info

The calculator results provide a guide for how much omega-3 you may need to reach a desirable blood level. The best way to know if a supplement or dietary change is working for you is to test and re-test.

The General Recognized as Safe (GRAS) limit of EPA and DHA intake set by the US Food and Drug Administration is 3000 mg per day. Learn more >

European regulatory authorities have set the upper limit at 5000 mg per day of EPA and DHA. Learn more >

What form of omega-3 in supplements is best? It depends!

Triglycerides
Triglycerides are one of the forms that omega-3s are found naturally in fish. Supplements with omega-3s in triglyceride form are usually “reconstituted” to make them more concentrated in EPA and DHA. This form is well absorbed by most people but should still be taken with food.
Ethyl Esters
Omega-3s in the ethyl ester form can be highly concentrated in a supplement. It’s the form that many pharmaceutical omega-3 products are in as well as many high potency omega-3 nutritional supplements. These products are often a good value, but they must be taken with a meal containing fat or the omega-3s may not be well absorbed.
Phospholipid
Phospholipids are one of the forms that omega-3s are found naturally in fish. Supplements with omega-3s in phospholipid form are typically krill oil. They are often a lower dose of EPA and DHA per serving than traditional fish oils. This form is well absorbed by most people but should still be taken with food.
What About Fish?
Eating omega-3-rich fish at least 2 times per week is widely recommended as a part of a healthy diet. Having an Omega-3 Index of >8% is normal in cultures where fish is commonly eaten almost every day.

Fish contains EPA and DHA as phospholipids and triglycerides mainly. Omega-3s are well absorbed when eaten in food.

Is Natural Better?
Ethyl ester omega-3 supplements have been processed from the original fish oil to become more concentrated in EPA and DHA and to remove impurities. To concentrate the omega-3s, the manufacturer has to strip the omega-3s from the phospholipid or triglyceride backbone where they naturally reside to add an ethyl group to the end of the now free omega-3 fatty acids. Learn more…

Highly concentrated triglyceride omega-3 supplements are also processed to concentrate the omega-3s and remove impurities. Using a similar process as above, once the manufacturer gets to the purified and concentrated omega-3 ethyl esters, they then can take on more step of adding more omega-3s back in. Learn more…

Now What?

1

Use this information to make changes to your diet and supplement routine.

2

Confirm your Omega-3 Index level has improved with dietary changes by re-testing in 3 months.

1

Use this information to make changes to your diet and supplement routine.

2

Confirm your Omega-3 Index level has improved with dietary changes by re-testing in 3 months.

These statements have not been evaluated by the Food and Drug Administration. This test is not intended to diagnose, treat, cure, prevent or mitigate any disease. This site does not offer medical advice, and nothing contained herein is intended to establish a doctor/patient relationship. OmegaQuant, LLC is regulated under the Clinical Laboratory improvement Amendments of 1988 (CLIA) and is qualified to perform high complexity clinical testing. The performance characteristics of this test were determined by OmegaQuant, LLC. It has not been cleared or approved by the U.S. Food and Drug Administration.