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Free omega-3 dosage calculator: enter combined EPA + DHA (mg/day) from supplements and rough fish estimates, compare to life-stage reference bands, and optionally check DHA for pregnancy or lactation.
Last updated: May 25, 2026
Also tracking vitamin D? Vitamin D dosage calculator
From supplement facts; add a rough fish intake estimate if you use one.
If listed separately—used for pregnancy/lactation DHA floor checks when provided.
Screening context
Combined EPA+DHA sits in a range often discussed in public nutrition messaging for this life stage (250–500 mg/day is a common “adequacy” band in non-clinical handouts).
Your combined EPA+DHA
500 mg
Reference band (mg)
250–500
Not medical advice. Anticoagulants, surgery, fish allergy, and lipid disorders change what is safe—only your clinician can personalize dosing.
500 mg/day
Combined EPA + DHA
250–500 mg
Adult wellness screen
Within common wellness band
200 mg/day
Below reference band
500 mg/day
Within common wellness band
1,200 mg/day
Above typical wellness band
| Life stage | Combined EPA+DHA | DHA floor | Note |
|---|---|---|---|
| Adult (general) | 250–500 mg/day | — | Often cited from ~250 mg/day combined EPA+DHA (non-clinical wellness messaging) |
| Child / teen (coarse) | 100–350 mg/day | — | Broad screen only — pediatric clinician should set dose |
| Pregnancy | 250–500 mg/day | ≥200 mg | Many handouts add ≥200 mg DHA/day when tracked separately |
| Breastfeeding / lactation | 250–500 mg/day | ≥200 mg | Same DHA floor messaging as pregnancy in many education pieces |
| Caution (all stages) | ≥3000 mg/day | — | Very high — clinician oversight |
| Food (cooked) | ~EPA+DHA | Note |
|---|---|---|
| Salmon (3 oz cooked) | ~1500 mg | Fatty fish — high EPA+DHA |
| Sardines (3 oz canned) | ~1200 mg | Small fish, often lower mercury |
| Mackerel (3 oz) | ~1000 mg | Varies by species |
| Tuna (3 oz, light canned) | ~200 mg | Lower than salmon; mercury guidance applies |
| Cod (3 oz) | ~150 mg | Lean white fish — modest EPA+DHA |
Combined: 500 mg → Within common wellness band
Combined: 200 mg → Below reference band
Combined: 1200 mg → Above typical wellness band
Combined: 600 mg → Above typical wellness band
DHA: 250 mg (≥ 200 mg floor)
Combined: 500 mg → Within common wellness band
DHA: 150 mg (below 200 mg floor)
Combined: 200 mg → Within common wellness band
EPA+DHA milligrams matter more than capsule size — send the link before buying bulk bottles.