How to get 1 gram of omega-3 per day through diet and supplements

December 26, 2025 •

4 min read

According to the American Heart Association, consuming 1 gram of combined EPA and DHA per day is recommended for individuals with coronary heart disease. This guide provides a comprehensive breakdown of how to get 1 gram of omega-3 per day, whether through dietary choices, supplements, or a combination of both.

Quick Summary

Achieving a daily intake of 1 gram of omega-3 is possible through strategic food choices and supplements. Focus on oily fish, certain seeds, nuts, and fortified foods to meet this target. Supplements like fish oil or algae oil can provide a concentrated dose of EPA and DHA.

Key Points

Fatty Fish is Key: Eating a 3.5-ounce serving of salmon provides over 2 grams of EPA and DHA, easily surpassing the 1-gram goal for the day.
Plant Sources are High in ALA: Plant-based options like chia seeds and flaxseeds offer substantial amounts of ALA, which the body can convert into EPA and DHA, albeit inefficiently.
Supplements Vary: A standard 1,000 mg fish oil capsule typically contains only around 300 mg of EPA and DHA, so read labels carefully if supplementing.
Mix and Match for Consistency: A combination of fish, nuts, and seeds throughout the week provides a reliable and varied intake of omega-3 fatty acids.
Vegan Options Exist: Vegans can get DHA and EPA directly from algal oil supplements, bypassing the body's low conversion rate from plant-based ALA.
Seek Professional Advice for High Doses: For therapeutic dosages or if you have specific health concerns, consult a healthcare provider to ensure you are taking an appropriate amount.

Understanding Omega-3s

Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in maintaining good health, particularly for the brain and heart. The three main types are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

ALA: Primarily found in plant sources like seeds and nuts. The body can convert some ALA into EPA and DHA, but the conversion rate is very low.
EPA and DHA: Found mainly in fatty fish, seafood, and algae. These forms are more readily used by the body and are associated with a greater range of health benefits.

Achieving 1 Gram of Omega-3 from Food Sources

While a 1 gram target is often cited for individuals with certain health conditions, many healthy adults aim for this level to support overall wellness. Relying solely on diet is the best approach, and can be achieved by incorporating specific foods regularly. A single serving of fatty fish can often meet or exceed the target for EPA and DHA.

Sources from the Sea (EPA and DHA)

Fatty fish are the most potent source of EPA and DHA. Including two servings of fatty fish per week is a common recommendation to boost omega-3 intake.

Salmon: A 3.5-ounce serving of Atlantic salmon can contain over 2 grams of combined EPA and DHA, easily meeting the 1 gram goal.
Mackerel: Another excellent option, with a 3.5-ounce serving delivering more than 4.5 grams of combined EPA and DHA.
Sardines: A convenient and high-yielding source, with a 3.5-ounce serving of canned Atlantic sardines offering nearly 1 gram.
Oysters: A 3.5-ounce serving of raw eastern oysters provides almost 400 mg of combined EPA and DHA.

Sources from Plants (ALA)

For those following a vegetarian or vegan diet, or simply seeking plant-based options, the focus is on ALA. Remember that the body's conversion to EPA and DHA is inefficient, so higher intake might be necessary.

Flaxseeds: One tablespoon of ground flaxseed contains about 1.8 grams of ALA, making it a very accessible option.
Chia Seeds: An ounce (about 2 tablespoons) of chia seeds provides over 5 grams of ALA.
Walnuts: One ounce (about 14 halves) of walnuts offers around 2.5 grams of ALA.
Hemp Seeds: Three tablespoons of hemp seeds can provide over 2.5 grams of ALA.

Comparing Omega-3 Sources

To help visualize how different sources measure up, here is a comparison table showing the approximate omega-3 content for a typical serving size. Note that EPA/DHA content from plant sources (ALA) is negligible and not included.


Source	Serving Size	Omega-3 Content (Approx.)	Type	Notes
Atlantic Salmon	3.5 oz (100 g)	~2,150 mg	EPA + DHA	Rich and direct source
Canned Sardines	3.5 oz (100 g)	~982 mg	EPA + DHA	Convenient, almost 1g
Ground Flaxseed	1 Tbsp	~1,800 mg	ALA	Versatile plant-based source
Chia Seeds	1 oz (28 g)	~5,050 mg	ALA	Excellent plant-based source
Walnuts	1 oz (28 g)	~2,570 mg	ALA	Great for snacking or salads
Fish Oil Supplement	1,000 mg capsule	~300 mg	EPA + DHA	Varies by brand, check label
Algae Oil Supplement	Varies	EPA + DHA	Vegan option for direct EPA/DHA

Integrating Omega-3 into Your Daily Routine

Achieving your 1 gram omega-3 goal is easier when you plan ahead. Here are some actionable tips:

Breakfast: Add a tablespoon of ground flaxseed or chia seeds to your oatmeal, yogurt, or a smoothie.
Lunch: Top your salad with a handful of walnuts or canned sardines. Use a flaxseed or canola oil-based dressing.
Dinner: Incorporate fatty fish like salmon or mackerel into your meal at least twice a week. Try roasted salmon with vegetables or a mackerel fillet.
Snacks: Keep a small bag of walnuts or a chia seed pudding handy for a nutritious boost during the day.

When to Consider a Supplement

While food is the best source, supplements are a viable option, especially for those who don't consume fish or need a higher, more consistent dose of EPA and DHA. Fish oil capsules, cod liver oil, or krill oil are common choices for direct EPA and DHA. Algal oil offers a vegan-friendly source of EPA and DHA, bypassing the inefficient ALA conversion. Always read the label to confirm the EPA and DHA content, as it can vary widely between products. For example, a 1,000 mg fish oil capsule may contain only 300 mg of combined EPA and DHA, meaning you might need more than one to reach your 1 gram target. For higher doses or specific health needs, it's best to consult a healthcare provider.

Conclusion

Securing a daily intake of 1 gram of omega-3 is a manageable and important health goal. By prioritizing food sources like fatty fish, flaxseeds, and walnuts, you can naturally integrate these essential fats into your diet. For those with dietary restrictions or specific health requirements, supplements like fish oil or algal oil offer a reliable alternative. A balanced approach combining both food and supplements, guided by knowledge of EPA, DHA, and ALA sources, is the most effective strategy for meeting your omega-3 needs and supporting long-term health.

Visit the Office of Dietary Supplements for more information on omega-3 fatty acids.

Frequently Asked Questions

For healthy adults, there isn't a universally set daily requirement for EPA and DHA, but many organizations recommend around 250–500 mg per day. The adequate intake for ALA is 1.6 g for men and 1.1 g for women. For individuals with coronary heart disease, the American Heart Association recommends approximately 1 gram of EPA plus DHA per day.

Mackerel has one of the highest concentrations of omega-3, providing around 4,580 mg of combined EPA and DHA per 3.5-ounce serving. Salmon is also an exceptionally rich source, with similar serving sizes containing over 2,100 mg.

Fish oil is a better source if you want direct access to EPA and DHA, which are the most beneficial types of omega-3. Flaxseed oil provides ALA, which must be converted by the body, a process that is very inefficient.

Yes, vegetarians can get enough omega-3, but they need to be strategic. While ALA is readily available in plant sources, relying solely on ALA is inefficient. Algal oil supplements are a direct, vegan-friendly source of EPA and DHA.

Supplements are not necessary if your diet is rich in omega-3s from sources like fatty fish, nuts, and seeds. However, they are a convenient and effective way to ensure adequate intake, especially for those who don't regularly eat oily fish.

Excessive intake of omega-3, especially through supplements, can cause side effects like digestive upset, low blood pressure, and a potential increase in bleeding risk. It's recommended not to exceed 5 grams of combined EPA and DHA per day from supplements unless directed by a doctor.

To increase ALA intake, incorporate ground flaxseed or chia seeds into your daily meals, snack on walnuts, and use canola or soybean oil for cooking and salad dressings.