How to get 1.1 g of omega-3 per day through diet and supplements

November 26, 2025 •

3 min read

According to the National Institutes of Health, adult women should aim for 1.1 g of the omega-3 fatty acid ALA each day for general health. Achieving this intake is crucial for supporting various bodily functions, and fortunately, it can be done through a balanced diet or, if necessary, with targeted supplementation.

Quick Summary

This guide outlines how to meet the recommended daily intake of 1.1 g of omega-3 fatty acids using diverse dietary sources and supplements. It covers both animal-based (EPA/DHA) and plant-based (ALA) options.

Key Points

Omega-3 Sources: Obtain omega-3s from a variety of sources, including oily fish (EPA/DHA) and plant-based foods like flaxseeds, chia seeds, and walnuts (ALA).
Daily Target: Aim for the recommended 1.1g of ALA daily for adult women, which can be easily met with a single serving of certain foods.
Vegan Options: Vegans and vegetarians can get ALA from seeds and nuts, and directly obtain EPA and DHA from algal oil supplements.
Supplementation: Supplements like fish oil or algal oil offer a convenient way to ensure consistent omega-3 intake, particularly EPA and DHA.
Dietary Strategy: A balanced diet combining different sources is the best approach for optimal intake, providing extra vitamins and minerals.
Consult a Professional: Always speak with a healthcare provider before beginning new supplements to ensure it's the right choice for your health.

Understanding Omega-3 Fatty Acids

Omega-3s are a family of polyunsaturated fatty acids vital for health. The main types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is essential and must come from food, while EPA and DHA are the most biologically active forms, important for heart, brain, and eye health. The body's conversion of ALA to EPA and DHA is inefficient.

The Adequate Intake (AI) for ALA is 1.6 g for adult men and 1.1 g for adult women. This guide focuses on achieving the 1.1 g target through diet and supplements.

Dietary Sources: Achieving 1.1g from Food

Meeting your omega-3 goal can be done through various foods, suitable for both fish and plant-based diets.

Oily Fish (EPA and DHA)

Oily fish are excellent sources of EPA and DHA. While the ALA target is 1.1g, a daily intake of 250-500 mg of combined EPA and DHA is also generally recommended.

Salmon: A 3-ounce serving of Atlantic salmon provides 1.2 to 1.8 grams of combined EPA and DHA, exceeding the 1.1g target.
Other options: Mackerel, sardines, anchovies, and herring are also rich in EPA and DHA.

Plant-Based Sources (ALA)

These sources are high in ALA, which the body can partially convert to EPA and DHA.

Chia Seeds: One ounce (28g) contains about 5 g of ALA.
Flaxseeds and Flaxseed Oil: One tablespoon of flaxseed oil has 7.3 g of ALA, and ground flaxseed provides about 2.4 g per tablespoon.
Walnuts: An ounce offers about 2.6 g of ALA.
Oils: Canola oil (1.3 g ALA per tablespoon) and soybean oil (0.9 g ALA per tablespoon) are also good sources. Soybeans and tofu also contain omega-3s.

Other Sources and Fortified Foods

Algae Oil: A vegan source of EPA and DHA derived from microalgae.
Fortified Foods: Eggs, milk, yogurt, and juices may be fortified with omega-3s. Check labels for specific amounts.

Comparison of Omega-3 Sources


Source	Primary Omega-3 Type	Serving Size	Approximate Omega-3 Content	Notes
Salmon	EPA & DHA	3 oz (85g)	~1.8g (combined)	Excellent, direct source of bioavailable EPA and DHA.
Chia Seeds	ALA	1 oz (28g)	~5g	Versatile plant-based option, high in fiber and protein.
Flaxseed Oil	ALA	1 tbsp (15ml)	~7.3g	Very high concentration, but should not be heated.
Walnuts	ALA	1 oz (28g)	~2.6g	Great for snacking or adding to salads and oatmeal.
Algae Oil	EPA & DHA	Varies by supplement	Varies by supplement (~400-500mg per dose)	Direct vegan source of EPA and DHA, often available in soft gels.

Sample Meal Plan for 1.1g Omega-3

Easily reach your 1.1 g ALA target by including omega-3-rich foods throughout the day:

Breakfast: Oatmeal with ground flaxseed and walnuts (provides a significant amount of ALA).
Lunch: Salad with edamame and a canola oil vinaigrette.
Dinner: Baked salmon or a stir-fry with soybean oil and tofu.
Snack: Walnuts or chia seed pudding.

Incorporating these foods regularly ensures adequate intake.

Supplements for Reliable Intake

Supplements offer a convenient way to ensure consistent omega-3 intake, especially for EPA and DHA.

Fish Oil: A common source of EPA and DHA.
Algal Oil: A vegan source of preformed EPA and DHA.

Choose supplements with third-party certifications. Consult a healthcare professional before starting any new supplement, particularly if you have health conditions or take other medications.

Final Thoughts

Getting 1.1 g of omega-3 per day is achievable with planning. Combine oily fish (EPA/DHA) or plant sources like chia and flaxseeds (ALA). A balanced diet providing various nutrients is the best approach, with supplements as needed.

For more information on daily reference intakes, visit the NIH Office of Dietary Supplements website.

Frequently Asked Questions

ALA (alpha-linolenic acid) is a plant-based omega-3 that the body can convert into EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the forms found in marine life. The conversion process is inefficient, making direct sources of EPA and DHA more effective for raising levels of these specific omega-3s.

Yes, you can. Excellent plant-based sources of ALA include chia seeds, flaxseeds, and walnuts, which can provide more than the daily requirement in one serving. For direct EPA and DHA, vegan algal oil supplements are a proven and effective option.

High doses of omega-3 supplements can cause side effects, including mild symptoms like bad breath or upset stomach. The FDA recommends not exceeding 5,000 mg of combined EPA and DHA per day from supplements.

These seeds are very versatile. Add them to smoothies, sprinkle them on oatmeal or yogurt, mix them into baked goods, or use them to make chia seed pudding.

The Dietary Guidelines for Americans suggest eating at least 8 ounces of fish or seafood per week to increase omega-3 intake. This is particularly beneficial for obtaining EPA and DHA.

Not all omega-3s are the same. EPA and DHA from marine sources are most studied for their heart and brain benefits, while ALA from plants is also important but converts to EPA/DHA in limited amounts. A varied intake is ideal.

Always check the Nutrition Facts label on fortified products like eggs or milk. The label will list the specific amount of omega-3s per serving, often as ALA or a combination of EPA and DHA.