Omega-3 Calculator

Omega-3 Conversion Rates Explained

Plant vs Marine Omega-3:
There are two main types of Omega-3s:

• ALA (from plants like flaxseed, chia) — Conversion to EPA/DHA is very poor (only 5-10% for EPA and less than 1% for DHA in most people).
• EPA & DHA (from fish, algae, krill) — Directly usable by the body.

Why Vegans Need More:
Vegetarians and Vegans convert ALA to EPA/DHA at a much lower rate. This is why they often need 1.5x to 2x higher intake or direct Algal Oil supplements.

Recommended Daily EPA + DHA:
• General Health: 500–1000 mg
• Heart Health: 1000–2000 mg
• Brain / Mood: 1000–1500 mg
• High Inflammation: 2000–3000 mg