Enter your current Omega-3 Index (or use the global average), log your fish and supplement intake, and get a personalised EPA+DHA recommendation based on published dose-response data.
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 approximately 13 weeks (Walker et al. 2019).
Log your typical fish servings and any current supplement. We'll calculate the gap between what you're getting and what you need.
Supplement with ~1,110 mg/day EPA+DHA
That's about 4 capsules (300 mg each), or ~3.7 mL of liquid fish oil. Vegan alternative: 1,110 mg algae DHA+EPA.
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 5% and want 8%, you need about (8 − 5) × 370 = 1,110 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 FSANZ AUSNUT 2011–13. Dose-response model from Walker RE et al., American Journal of Clinical Nutrition 2019;110(4):1034–1040.
The calculator gives you an estimate. The Omega-3 Index test gives you the answer. A simple finger-prick test with results in 2–3 working days.