🐟 Omega-3 Index Calculator 🧪

Estimates EPA/DHA levels from your dietary intake of fish and supplements

Personal Information

Age (years)

Gender Male Female

Fish Consumption

Select the types of fish you eat and how many servings per week:

Salmon (wild)

~1.8g EPA+DHA per 100g serving

Mackerel

~1.6g EPA+DHA per 100g serving

Sardines

~1.4g EPA+DHA per 100g serving

Tuna (fresh)

~0.5g EPA+DHA per 100g serving

Cod

~0.2g EPA+DHA per 100g serving

Other fish servings per week (100g each) Estimate EPA+DHA content (g per serving):

Omega-3 Supplements

Fish Oil Supplement (mg EPA+DHA per day)

Algae Oil Supplement (mg DHA+EPA per day)

Flaxseed/ALA Sources (g per day)

Omega-3 Index Estimate

How to Use This Calculator

This calculator estimates your Omega-3 Index based on your dietary intake of EPA and DHA from fish and supplements.

1. Enter your personal information - Age and gender (affects metabolism of omega-3s).
2. Input your fish consumption - Select types of fish and servings per week (1 serving = 100g/3.5oz).
3. Add any other fish - If you eat fish not listed, estimate servings and EPA+DHA content.
4. Enter supplement details - Fish oil, algae oil, and flaxseed/ALA intake.
5. Click "Calculate Omega-3 Index" to get your estimate.

Example 1: Moderate Intake

User: 40-year-old female

Fish: 2 servings salmon, 1 serving sardines per week

Supplements: 1000mg fish oil daily

Result: Omega-3 Index ~6.5% (moderate range)

Example 2: High Intake

User: 35-year-old male

Fish: 3 servings salmon, 2 servings mackerel per week

Supplements: 2000mg fish oil + 500mg algae oil daily

Result: Omega-3 Index ~8.8% (optimal range)

About the Omega-3 Index

The Omega-3 Index measures the percentage of EPA and DHA in red blood cell membranes, reflecting long-term intake and status.

Omega-3 Index Interpretation:

• High Risk: <4% - Associated with higher cardiovascular risk
• Intermediate Risk: 4-8% - Typical Western diet range
• Low Risk: >8% - Associated with optimal cardiovascular health

Health Benefits of Optimal Omega-3 Levels:

• Reduced risk of cardiovascular disease
• Improved brain function and mental health
• Reduced inflammation
• Better eye health
• Potential benefits for pregnancy outcomes

EPA+DHA Content of Common Fish (per 100g/3.5oz serving):

• Salmon (wild): 1.8g
• Mackerel: 1.6g
• Sardines: 1.4g
• Anchovies: 1.2g
• Tuna (fresh): 0.5g
• Cod: 0.2g

Conversion of ALA to EPA/DHA:

Plant-based omega-3s (ALA from flaxseed, chia, walnuts) convert poorly to EPA/DHA:

• ~5-10% converts to EPA
• ~2-5% converts to DHA
• Conversion rates vary by individual

Note: This calculator provides an estimate based on dietary intake. For precise measurement, consider an Omega-3 Index blood test through your healthcare provider.