Omega-3 (Fish Oil) Dosage Calculator
Calculate your personalised omega-3 (fish oil) dose based on Australian guidelines. NHMRC RDI: 160 mg/day combined EPA+DHA+DPA (male) / 90 mg/day combined EPA+DHA+DPA (female).
Calculate Your Dose
Important Warnings
- High doses (>3 g/day) may increase bleeding risk — caution with blood thinners.
- Recent studies link high-dose omega-3 with increased atrial fibrillation risk.
- Choose supplements tested for mercury and heavy metals.
- Fish oil can cause fishy burps — take with meals or try enteric-coated capsules.
Tips for Better Absorption
- Look for EPA+DHA content, not total fish oil. A 1,000 mg capsule may only have 300 mg EPA+DHA.
- For mood support, choose EPA-dominant formulations (60%+ EPA).
- Store in the fridge to reduce oxidation and fishy taste.
- Only 20% of Australians meet recommended omega-3 intake.
Frequently Asked Questions
How much omega-3 should I take per day?
For general health, 250–500 mg combined EPA+DHA daily. For joint pain or inflammation, 2,000–3,000 mg. For mood support, 1,000–2,000 mg with an EPA-dominant formulation.
Is fish oil the same as omega-3?
No. Fish oil is the supplement, but only part of it is omega-3. A 1,000 mg fish oil capsule typically contains 300 mg EPA+DHA. Always check the EPA and DHA content, not total fish oil weight.
Should I take fish oil or krill oil?
Both work. Fish oil gives more EPA+DHA per capsule and is cheaper. Krill oil is phospholipid-bound (potentially better absorbed) and contains astaxanthin. For most people, high-quality fish oil is the better value.
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This calculator provides general guidance based on Australian NHMRC guidelines and published clinical research. It is not medical advice. Individual needs vary. Always consult a healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding, taking medications, or have a medical condition.