Free Canadian omega-3 reference. Health Canada / IOM ALA Adequate Intake plus the AHA / EFSA EPA + DHA cardiovascular target — informational only, not a supplement prescription.
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Health Canada / IOM Adequate Intake — ALA
1.1g/day
ALA is the plant-source omega-3 found in flax, chia, walnuts, canola and soy. The body converts a small fraction (~5–10%) of ALA into the long-chain marine omega-3s EPA and DHA — which is why getting some from fish or supplements still matters.
For EPA + DHA combined, the American Heart Association and European Food Safety Authority recommend ~250–500 mg per day for cardiovascular health. Pregnant and breastfeeding people are usually advised to aim for ≥ 200 mg DHA specifically (Health Canada: Eat 2 servings of low-mercury fish per week.)
Cheat sheet · approximate omega-3 per serving
1 tbsp ground flax · 1.6 g ALA
1 tbsp chia seeds · 1.9 g ALA
30 g walnuts · 2.6 g ALA
1 tbsp canola oil · 1.3 g ALA
100 g cooked salmon · 1.5 g EPA + DHA
100 g canned sardines · 1.4 g EPA + DHA
100 g rainbow trout · 1.0 g EPA + DHA
1 standard fish-oil softgel · 0.3 g EPA + DHA
Reference only. Fish-oil supplements interact with anticoagulants (warfarin, DOACs) and may not be appropriate before surgery — talk to your doctor or pharmacist before supplementing above 1 g/day combined EPA + DHA.
ALA, EPA, DHA — what each does
ALA (alpha-linolenic acid) is found in flax, chia, walnuts, canola and soy. It is “essential” in the strict sense — the body cannot synthesise it and must get it from food. EPA and DHA are the long-chain marine omega-3s found in fatty fish; they are the forms most directly linked to cardiovascular and neurological outcomes in clinical trials. The body converts a small fraction of ALA to EPA / DHA, but conversion is inefficient (~5–10%) so direct intake of marine sources still matters.
Why Health Canada says “2 servings of fish per week”
Two 75 g servings of low-mercury fatty fish (salmon, trout, sardines, herring, arctic char) per week provides roughly 250–500 mg EPA + DHA per day on average, matching the AHA / EFSA cardiovascular target without needing supplementation. For most healthy Canadians, the food-first route is the simplest and most evidence-supported approach.
When supplementation makes sense
Vegetarians, vegans, and people who genuinely dislike fish may benefit from an algae-based EPA / DHA supplement (the same source the fish themselves get it from). People with very high triglycerides may be prescribed pharmacological omega-3 doses — that’s a clinical decision, not a supplement-aisle one. People on anticoagulants should not start fish oil without discussing it with their pharmacist or physician first.
This tool is for educational purposes only and does not provide medical advice, diagnosis, or treatment. Always consult a licensed Canadian healthcare professional. Read our full disclaimer.