Omega-3 Dosage Calculator
How much omega-3 do you actually need?
Personal EPA + DHA dose in 30 seconds. Anchored to AHA, WHO, EFSA, NIH ODS, and ISSFAL clinical guidelines — not guesswork.
- Goal-based EPA / DHA split
- Dietary fish offset
- Bottle-by-bottle picker
Step 1 of 4
Step 1 · Goal
What's bringing you to omega-3?
Pick the outcome you care about most. Every goal maps to a different clinical dose range — we'll tune EPA / DHA accordingly.
Evidence snapshot
Clinical omega-3 dose ranges by goal.
Every line in the calculator maps to a peer-reviewed range. No rounded-up number pulled from a supplement label — if we can't cite it, we don't recommend it.
Frequently asked
Questions people ask us every week.
Is omega-3 dose really based on body weight?
Partly. Distribution kinetics scale with lean mass, so larger bodies reach the same EPA / DHA blood concentration at a higher intake. But weight alone doesn't tell the full story — goal matters more. A 70 kg adult targeting heart health needs ~1.5 g EPA + DHA; the same adult chasing rheumatoid-arthritis relief targets 2–3 g. The calculator combines weight baseline with goal multiplier so you get a dose anchored to both.
Why does the calculator subtract fish from the dose?
Because dietary fish already delivers omega-3 and the supplement only has to cover the gap. A serving of wild salmon provides roughly 1.5 g EPA + DHA; two servings per week averages to ~300 mg/day. Without that offset the calculator would over-dose fish eaters and under-dose people who never eat fish.
What's the difference between EPA and DHA?
EPA (eicosapentaenoic acid) drives the anti-inflammatory and cardiovascular effects. DHA (docosahexaenoic acid) builds neural membranes and is critical during pregnancy, infancy, and for cognitive health throughout life. The calculator shifts the split based on your goal — EPA-heavy for heart and mood, DHA-heavy for brain, pregnancy, and eyes.
Can I take the entire dose at once?
Up to ~2 g/day is fine in a single dose with a meal containing fat (triglyceride-form fish oils like Ultimate Omega 2X absorb best alongside food). Beyond 2 g we recommend splitting the dose across two meals — it eases GI tolerance and maintains steadier plasma levels. Always take with food: fatty-acid absorption drops roughly 70% on an empty stomach.
Is there an upper limit?
The European Food Safety Authority set a tolerable upper intake of 5 g/day combined EPA + DHA for long-term supplemental use in healthy adults. The calculator caps all goals at 3 g except under physician supervision. If you're on a blood thinner or scheduled for surgery, talk to your clinician before exceeding 2 g/day.
Why does the calculator recommend Ultimate Omega 2X?
Ultimate Omega 2X delivers 2,150 mg combined EPA + DHA per 2-softgel serving in natural triglyceride form — the most concentrated per-pill option in the Nordic Naturals line that still fits on an everyday dosing schedule. For doses above 3 g/day, you'd combine Ultimate Omega 2X with a DHA-heavy companion; for children, the pediatric ProDHA range is the better fit.
How accurate is the calculator — is this medical advice?
The calculator returns a dose anchored to the clinical guideline ranges from AHA, WHO, EFSA, NIH ODS, ISSFAL, and topic-specific meta-analyses. Every number surfaces the source that backs it. It is not a substitute for a clinician's recommendation, especially during pregnancy, with anticoagulant medication, or in pediatric cases. Use it as a starting point for the conversation.
Can I download the result?
Yes — hit Download as PDFunder the result card. It triggers your browser's print dialog with a clean, one-page layout showing your inputs, your dose, the reasoning, and the sources. Save as PDF to your device or share with a doctor. No sign-up required.