The Rugby Dietitian

Omega-3
Dose Calculator

Answer a few questions about your diet and current supplement use. You'll get an estimated starting dose in under a minute — built from the same dosing evidence used to interpret an Omega-3 Index blood test.

What's the Omega-3 Index, and why does it matter?

What's the Omega-3 Index? It's a blood test measuring how much EPA and DHA (the active omega-3s in fish oil) make up your red blood cells — a direct marker of your omega-3 status. Beyond general health, adequate levels have been linked to better skeletal muscle recovery and improved heart rate recovery after high-intensity exercise — both relevant to training load and turnaround between sessions.

Even elite athletes often fall short. A 2026 Australian study of almost 600 Tier 3–5 athletes across 17 sports found an average Omega-3 Index of 5.88% — only around 7% reached the 8% mark associated with the lowest cardiovascular risk. Averages in the general population tend to sit lower still, often below 4–5%.

No blood test yet? That's fine. This tool combines your reported diet and supplement habits with population-level research — like the study above — to give you a rough estimate of where you likely sit, and works out a sensible starting dose from there. Eliza can confirm the exact number with an Omega-3 Index test.

Current supplement use

Have you taken an omega-3 supplement (fish, krill or algal oil) in the last 3 months?
Days per week you take it
Capsules/servings per occasion

Check the Supplement Facts panel on the bottle — add the EPA and DHA amounts together. Leave blank if you're not sure.

Fish & seafood

How often do you eat fatty fish (salmon, mackerel, anchovies, sardines, herring)?
Which do you eat most often? (select all that apply)

Plant sources

These don't convert efficiently to EPA/DHA, so they won't change your dose — but it's useful for us to know.

Your goal

An Omega-3 Index below 4% is linked to higher cardiovascular risk, 4–8% is the typical range for most people, and above 8% is the range associated with the lowest risk. If you're not chasing a specific performance or clinical target, 8% is a sensible default.

Not sure? Leave it on 8% — that's the standard target unless your dietitian has given you a specific number to aim for.

Where should we send it?

Your results, plus a copy for your records.

Please enter your name and a valid email.

Your estimate

Your Omega-3 starting point

Estimated recommended intake
0
mg EPA+DHA / day

SardinesMackerelAnchoviesSalmonHerring

The SMASH fish — the most concentrated natural sources of EPA+DHA.

Get your exact number — Omega-3 Index Test, $79.99

This figure is an estimate based on your reported diet and supplement habits, not a blood test — it's built from the same evidence-based dosing chart used to interpret an actual Omega-3 Index result. Individual absorption varies. Testing (and retesting after 3–6 months) is the only way to confirm your exact level. Recommendations are capped at 3000mg/day EPA+DHA per current safety guidance.

This is general information, not personalised medical advice. It doesn't account for medications, pregnancy/breastfeeding, or existing health conditions. Speak to Eliza or your doctor before starting an omega-3 supplement if you're pregnant or breastfeeding, or have a known fish/shellfish allergy.