Omega-3 Needs Calculator
ALA is the plant omega-3 and scales with energy. The adult adequate intake for EPA plus DHA is 250 mg.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
The 0.5% energy share follows EFSA's ALA adequate intake. At 2000 kcal that is about 1.1 g ALA. 250 mg EPA+DHA is a separate marine reference.
ALA (g) = calories × 0.005 ÷ 9 EPA+DHA = 250 mg
Reference table
| Calories | ALA approx. |
|---|---|
| 1600 | 0,9 g |
| 2000 | 1,1 g |
| 2400 | 1,3 g |
How should you read the result?
Pregnancy, triglyceride treatment and blood thinners change the dose. This page does not recommend capsules.
Frequently asked questions
Which foods have omega-3?
ALA is in walnuts, flax and chia; EPA and DHA are in fish, especially salmon, mackerel and sardines.
Is daily fish required?
Two fish meals a week is a common way to approach the 250 mg average. It is not a prescription.
Does plant omega-3 become DHA?
Conversion is low. ALA needs do not replace EPA and DHA.
How many capsules should I take?
This tool does not set a capsule dose. Labels and a clinician matter, especially with blood thinners.