Omega-3 - how much do you need?

Omega-3s are a type of essential fat that we need to get from food. They play an important role in brain, heart and immune health, and may also support mood and inflammation in some people.

There are different types of omega-3 fats, including the long-chain types EPA, DHA and DPA, and the short-chain plant-based type, ALA.

While all omega-3s are beneficial, the long-chain forms are especially important. Your body can convert some ALA into EPA and DHA, but this conversion is limited, so it is difficult to rely on ALA alone to reach recommended levels of long-chain omega-3s.

For long-chain omega-3s - EPA, DHA and DPA -
Current NZ/Australia Suggested Dietary Targets to help reduce chronic disease risk are:

Adult women: 430mg/day
Adult men: 610mg/day

For children and teenagers: the NZ/Australia Nutrient Reference Values provide Adequate Intakes rather than Suggested Dietary Targets for long-chain omega-3s. These range from 40mg/day for children aged 1-3 years, up to 125mg/day for teenage boys and 85mg/day for teenage girls. As with adults, oily fish and seafood are the best food sources, and personalised advice is recommended before using supplements for children.

The guidelines above are a good place to start, but for mood, mental health, inflammation or specific health concerns, higher doses may be appropriate for some people. It’s best to seek personalised advice from one of our NZ Registered Nutritionists and Dietitians.

Food sources of EPA, DHA and DPA - approximate amounts per 100g:

NZ King salmon: 1900mg
Canned sardines, drained: 1900mg
Canned salmon, drained: 1200mg
Mussels: 570mg
Atlantic salmon: 450mg
Trevally: 390mg
Canned tuna, drained: 300mg
White fish, such as snapper: 270mg

Food is ideally the best place to start, but if you’re not regularly reaching the recommended intake, a quality supplement may be worth considering. This could be a fish oil supplement containing EPA and DHA, or an algal oil supplement if you are vegetarian or vegan.