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Omega-3 intake calculator: how much per day

Short answer

The US adequate intake for omega-3 is 1.6 g a day of ALA, the plant omega-3, for men and 1.1 g for women, 1.4 g in pregnancy and 1.3 g while breastfeeding. There is no RDA for the fish omega-3s EPA and DHA: the Institute of Medicine did not set specific intake recommendations for them.

Last reviewed 28 October 20261 published sourcesNot medical advice

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Omega-3 intake calculator

For anyone aged 1 or over. The reference amount is for ALA, the plant omega-3.

Enter your age to see your omega-3 (ALA) target.

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Omega-3 adequate intakes by age and life stage
Age	Male	Female	Pregnant / breastfeeding
Birth to 6 months	0.5 g*	0.5 g*	—
7–12 months	0.5 g*	0.5 g*	—
1–3 years	0.7 g*	0.7 g*	—
4–8 years	0.9 g*	0.9 g*	—
9–13 years	1.2 g*	1 g*	—
14–18 years	1.6 g*	1.1 g*	1.4 g* / 1.3 g*
19–50 years	1.6 g*	1.1 g*	1.4 g* / 1.3 g*
51+ years	1.6 g*	1.1 g*	—

* All values are Adequate Intakes. For infants they cover total omega-3s; from age 1 they cover ALA only (NIH ODS: omega-3 fact sheet).

ALA, EPA and DHA

ALA (alpha-linolenic acid) comes from plant oils, seeds and nuts. It is the only omega-3 the body cannot make, so from age 1 the US adequate intakes apply to ALA alone (NIH ODS: omega-3 fact sheet).

EPA and DHA, found mostly in fish and seafood, have no US intake recommendation: the Institute of Medicine did not establish one, and it set no upper limit for any omega-3 (NIH ODS: omega-3 fact sheet).

Fitting it into your diet

Omega-3s count toward your fat grams. Set your daily fat target with the macro calculator.

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Common questions

How much omega-3 do I need a day?

The adequate intake for ALA is 1.6 g a day for men and 1.1 g for women aged 14 and over, 1.4 g in pregnancy and 1.3 g while breastfeeding. Children need less, starting at 0.7 g at ages 1–3.

Is there an RDA for EPA and DHA?

No. ALA is the only omega-3 that is essential, so the US adequate intakes from age 1 apply only to ALA. The Institute of Medicine did not establish specific intake recommendations for EPA, DHA or other long-chain omega-3s.

Is there an upper limit for omega-3?

The Institute of Medicine did not set an upper limit for any omega-3. Ask a clinician before taking high-dose fish oil, especially alongside other medicines.

Sources

Figures on this page were checked against these publications on 28 October 2026.

Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Updated August 22, 2025. ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

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