How much omega-3 do I need per day?

The Australian NHMRC adequate intake for omega-3 (combined long-chain EPA/DHA) is 160mg per day for adult men and 90mg per day for adult women. For total omega-3 (including ALA from plant sources), the adequate intake is 1.3g for men and 0.8g for women. The Heart Foundation recommends 250-500mg of EPA/DHA daily for cardiovascular health, equivalent to 2-3 serves of oily fish per week.

What foods are high in omega-3?

The best sources of EPA and DHA omega-3 are oily fish: salmon (1,500-2,200mg per 150g serve), sardines (1,500mg), mackerel (1,400mg), trout (900mg), and tuna (300-500mg for canned). Plant sources provide ALA omega-3: flaxseeds (6,400mg per 2 tbsp), chia seeds (5,000mg per 2 tbsp), walnuts (2,600mg per 30g), and canola oil (1,300mg per tbsp). The body converts only about 5-10% of ALA to EPA/DHA.

Daily Omega-3 Intake Calculator — How Much Do I Need?

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Food sources are preferred over supplements. The Heart Foundation recommends eating fish rather than taking supplements for most people. However, supplements may be appropriate if you don't eat fish at all, are pregnant or breastfeeding, or have high triglycerides (where high-dose prescription omega-3 may be used under medical supervision).

Standard fish oil capsules contain about 300mg of combined EPA/DHA per capsule. Check the label — total oil content is not the same as EPA/DHA content.

Pregnant and breastfeeding women should eat fish (the omega-3 benefits outweigh mercury risks) but limit high-mercury species. FSANZ guidelines: avoid shark/flake, broadbill, marlin, and swordfish. Limit orange roughy and catfish to 1 serve per week. Salmon, sardines, and canned tuna are low in mercury and safe to eat 2–3 times per week.

Daily Omega-3 Intake

Best food sources