How much omega-3 do I get in a week?

How the calculator works

Each food has an approximate amount of EPA+DHA per portion. The numbers are deliberately round and must be checked against the Norwegian food composition table (Matvaretabellen) before they are treated as final.[source pending] The calculator adds up your portions for a week, divides by seven and rounds.

Why 250 mg?

The EU has authorised the claim "EPA and DHA contribute to the normal function of the heart", on condition of a daily intake of 250 mg EPA and DHA.[European Commission 2012]Official Journal of the European Union · 2012Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and healthEuropean Commission↓ eu-432-2012↗ eur-lex.europa.eu I use the number as a reference point because it is the official figure attached to the claim. It is not a personal target, and it says nothing about what you in particular need.

Why an estimate is never an answer

• The content of fish varies with species, season, feed and cooking.[source pending]
• Absorption varies from person to person, and between foods and supplements.[source pending]
• The rest of your diet matters. A lot of omega-6 affects the balance even if your omega-3 intake is the same.
• What you ate last week is not the same as what you have eaten over the last four months.[source pending]

So the calculator is a place to start. If you want to know what has actually ended up in your blood, that is what a fatty-acid test measures.

Sources

1. [source pending] Source needed: Matvaretabellen (Mattilsynet / Helsedirektoratet), EPA and DHA per 100 g for the foods used in the omega-3 calculator
2. European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. Official Journal of the European Union (2012).
3. [source pending] Source needed: study on how much EPA+DHA content and absorption vary between supplements and between people
4. [source pending] Source needed: red blood cell lifespan (~120 days) and how fast membrane fatty acids change