Fish Oil Calculator

Created by Purnima Singh, PhD and Aleksandra Zając, MD
Reviewed by Wojciech Sas, PhD candidate and Steven Wooding
Based on research by
Food and Agriculture Organization of the United Nations Fats and fatty acids in human nutrition - Report of an expert consultation (2010)See 2 more sources
Pornrawee Peanpadungrat Efficacy and Safety of Fish Oil in Treatment of Knee Osteoarthritis Journal of the Medical Association of Thailand (Apr 2015)GOED - The global organization for EPA & DHA omega-3s Global Recommendations for EPA and DHA Intake (2014)
Last updated: Jul 30, 2022

Use Omni's fish oil calculator to know your daily dosage of fish oil. Read on to know the benefits of fish oil, the best source of omega-3 fatty acids and vitamins A and D. Are you are wondering how much fish oil is too much? Worry not! We have also discussed the side effects of eating too much fish oil and the steps to find your recommended dosage using the fish oil calculator.

Disclaimer: We try our best to make our Omni Calculators as precise and reliable as possible. However, this tool can never replace the professional advice of a health care provider.

What is fish oil?

Fish oil is an oil extracted from the tissues of oily fish. The most common fish used to extract fish oil are mackerel, herring, trout, sardines, tuna, and salmon.

Fish oil is rich in omega-3 fatty acids, which are crucial for the normal functioning of our body and brain. Since our body cannot produce omega-3 on its own, we need to supplement it from our diet. We can get our required dose of fish oil either by eating fish or by taking fish oil supplements.

Fish oil benefits

Fish oil is beneficial for our health owing to its high omega-3 fatty acid content.
Fish oil is the best source of two of the most important omega-3 fatty acids, namely:

  • Eicosapentaenoic acid, or EPA; and
  • Docosahexaenoic acid, or DHA.

These two fatty acids are crucial for brain development and function.

In addition to the above two, fish oils are also a rich source of vitamin A and vitamin D. Our body needs vitamin A to maintain its immune, vision, and reproduction functions. Vitamin D is important for maintaining healthy bones and teeth.

Research has also shown that fish oil helps protect the heart, reduce blood triglycerides, relieve inflammation, and even provide relief in rheumatoid arthritis.

There are no specific guidelines or recommendations for how much fish oil we should take per day. However, there are guidelines for the recommended dosage of EPA and DHA intake.

According to the Food and Agriculture Organization of the United Nations (FAO) recommendations, the average adult needs around 250 mg of a combined dose of EPA and DHA. However, If you are suffering from certain health conditions, you may need a higher dose. For example, according to the American heart association, patients with chronic heart diseases should consume approximately 1 g/day of EPA+DHA.

Fish oil dosage chart

A 1000 mg fish oil supplement provides around 180 mg EPA and 120 mg of DHA. Using this information, we have prepared a fish oil dosage chart.

Table I: Fish oil dosage chart
Target Population
Recommended dosage (EPA, DHA)
Recommended fish oil dosage
0-6 months
DHA: 0.1-0.18% E1
6-24 months
DHA: 10-12 mg/kg bw2
250-350 mg
2-4 years
EPA+DHA: 100-150 mg
350-500 mg
4-6 years
EPA+DHA: 150-200 mg
500-650 mg
6-10 years
EPA+DHA: 200-250 mg
650-850 mg
10+ years
EPA+DHA: 250 mg
850 mg
Pregnant/Lactating women
EPA+DHA: 300 mg
1000 mg
Coronary heart disease
EPA+DHA: 1000 mg
3350 mg
Elevated triglycerides
EPA+DHA: 1200 mg
4000 mg
Symptoms of depression
EPA+DHA: 1400 mg
4650 mg
EPA+DHA: 300 mg
1000 mg

1Percentage of total energy intake.

2Body weight.

Fish oil side effects

Although fish oil is a rich source of omega-3 fatty acids and provides a range of benefits to our health, it is vital to take the appropriate dose.

These are some possible side effects of taking too much fish oil:

  • A higher dosage of fish oil (more than 3 grams per day) can inhibit blood clotting and may increase bleeding.

  • Consuming high doses of fish oil may also adversely affect our immune system.

  • Fish oil supplements that are high in vitamin A can also cause vitamin A toxicity. Long-term accumulation of vitamin A in our body can cause liver damage.

  • Other common side effects of consuming too much fish oil are diarrhea, acid reflux, and other digestive symptoms like flatulence, indigestion, etc.

How to determine fish oil dosage using the fish oil calculator?

Now that we know how important it is to take the right amount of fish oil, let us see how to determine the right dose using our fish oil calculator.

  • Select your age group from the drop-down menu to find the appropriate fish oil dosage for your age.
  • If you want to determine the fish oil dosage for special nutritional requirements or health conditions, select the appropriate condition.
  • The calculator will display your recommended fish oil dosage.

See how easy it is to find your recommended dosage using our fish oil calculator!


What is fish oil good for?

Fish oil is a rich source of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These two fatty acids are important for maintaining the health of our eyes, brain, and heart. The omega-3 in fish oil is also beneficial for our immunity and metabolism.

How much fish oil should I take per day?

1000 mg. Most health organizations recommend about 250-500 mg of EPA + DHA for adults. A typical fish oil dose of 1000 mg contains about 300 mg of EPA and DHA. Hence, a 1000 mg dose of fish oil would be an appropriate dose for most adults. If you are suffering from certain health conditions, you may need a higher dose.

When to take fish oil for better health?

Ideally, you can take fish oil any time of day. However, studies recommend taking fish oil with a meal containing dietary fat so that the body can absorb it easily.

How much fish oil is too much?

According to the European Food Safety Authority, adults can safely consume omega-3 fatty acid supplements, like fish oil, at doses of up to 5 grams per day. However, it is very important to take such high doses only under medical supervision.

Is omega 3 the same as fish oil?

No, omega-3 and fish oil are not the same things. The main omega-3 fatty acids are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil contains only two types of omega-3 fatty acids, namely, DHA and EPA.

Purnima Singh, PhD and Aleksandra Zając, MD
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