Long-chain omega-3 fatty acids, primarily EPA and DHA, have been linked to numerous health benefits. Sources of EPA and DHA include a variety of fish and shellfish as well as marine/algal omega-3 supplements. In a previous blog post we discussed how to identify the amount of EPA and DHA on a supplement product label and how it’s important to take note of the serving size and directions to be sure you know how much you are taking. It is also important to note that not all seafood provides similar amounts of EPA and DHA. In fact, there is quite a difference in the amount of EPA and DHA between seafood species and preparation styles. For example, shrimp and tilapia, which are two of the most popular types of seafood consumed in the United States have less than 300 mg of EPA and DHA per serving, whereas fatty fish from cold waters can provide more than 1000 mg per serving.

The USDA Food Composition Database provides estimates for the amount of EPA and DHA in many seafoods. Below is a list of some of the most popular seafood products with the amount of EPA and DHA per 4 oz (113 g) serving. As you can see, the amount of EPA and DHA varies drastically between fish type. Even similar fish species can provide vastly different amounts of EPA and DHA, such as Bluefin tuna (1710 mg) and Yellowfin tuna (140 mg).

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If you are trying to improve your health by consuming more seafood, be sure to pay attention to the amount of EPA and DHA in the type of seafood you are eating. If you don’t see a particular seafood in the list above, check out the USDA Food Composition Database which includes EPA and DHA estimates for 242 different seafood products. (Note: the USDA Food Database provides EPA and DHA values in grams per 100 gram serving; the values in the chart above have been converted to reflect milligrams for a 4 ounce serving or 113 grams.)

Also, you don’t have to guess if you are getting enough EPA and DHA, you can test your Omega-3 Index! The Omega-3 Index measures the amount of EPA and DHA in your red blood cells and reflects intake of EPA and DHA from food and dietary supplements over approximately the previous four months. Numerous studies point to an Omega-3 Index of 8% or greater as optimal for health and an index of less than 4% as deficient.

How do I know if my seafood intake is working to raise my Omega-3 Index?

What is your Omega-3 Index? Make sure you know your Omega-3 Index (target of at least 8%) and your vitamin D level (target of 40-60 ng/ml or 100-150 nmol/L), and are taking daily steps to keep both within range. Find out your levels today! Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.

Make sure you track your results before and after, about every 6 months!

Click Here to Access the Test Page

How can I track my omega-3 intake and resulting level?

To help you track the omega-3s you are getting in your diet, along with your resulting Omega-3 Index, GrassrootsHealth has created an online tracking system called myData-myAnswers. You can track any of your supplemental and dietary nutrient intakes to see how they impact your levels and overall health. Check it out today!

Important Message

NEWS ALERT: States, Governments Acknowledge the Need for Vitamin D to Build the Immune System; Vitamin D*action has achieved a major milestone of ‘Moving Research into PRACTICE’!

EVERYONE needs to know about the benefits of vitamin D... We need your help to do this. Donating $25.00 today will positively affect millions of lives!

We will take this opportunity to use our extensive network to get pertinent information on vitamin D to the new US COVID Panel as well as local and state government representatives around the world.

Donate $25 today to help support this outreach effort (and, let us know if your employer could match the donations made by individuals from now until January 1, 2021!). You can also "text-to-give" by simply texting Daction to 44321.

Donations made through GiveLively are received in full by GrassrootsHealth.

What Does it Take YOU to Get Your D to 40 ng/ml (100 nmol/L)?

Did you know your health could be greatly affected by making sure you have a vitamin D level of at least 40 ng/ml (100 nmol/L)? Help us help you.

STEP 1 - Do you know what your vitamin D level is? If not, be sure to test today to find out.

STEP 2 – Determine your target level. Are you at your target level? Experts recommend a level of at least 40-60 ng/ml (100-150 nmol/L).

STEP 3 – Need to boost your level? Use the D*calculator to see how much vitamin D it may take to reach your target. Opt for the Loading Dose for a quicker boost.

STEP 4 – Optimize how your body absorbs and utilizes vitamin D with co-nutrients and these simple steps.

STEP 5 – Re-Test! This is an important step to make sure you have reached your target level, and to ensure you are not taking too much! Re-testing after 3-4 months is recommended.

STEP 6 – Adjust, Repeat…

Give your immune system the nutrients it needs to support a healthy you and protect yourself from unnecessary diseases, especially COVID-19.


The first Randomized Controlled Trial on vitamin D and COVID-19 has shown a 96% lower risk of ICU admission for those receiving vitamin D (as 25(OH)D to quickly boost vitamin D blood levels) along with the standard treatment, compared to those receiving standard treatment alone.

These results support many previous observational studies showing a relationship between vitamin D levels and intake and COVID-19 severity.

Review the Latest Nutrient Research for COVID-19

GrassrootsHealth Nutrient Research Institute has launched the new Immune Boost project with the use of our myData-myAnswers nutrient health system that nearly 15,000 people are already using for their health. Specific markers that influence immune health are suggested for testing as part of this project including:

  • Vitamin D
  • Omega-3 Index
  • Essential elements magnesium, selenium, and zinc
  • hsCRP

Our goal is to demonstrate how one can use the Nutrient Research Model established by Dr. Robert Heaney to show the effect of vitamin D serum levels of at least 40 ng/ml (100 nmol/L) on risk reduction for all ethnicities in the population. Status and intake of other nutrients will also be analyzed for any type of relationship to immune status and symptom severity. Join the project today!

Please let us know if you're interested in helping sponsor this project.

CLICK HERE for updates and new information about the project.

Through GrassrootsHealth Nutrient Research Institute, you can also test your essential elements magnesium, copper, zinc and selenium, toxins such as lead, mercury and cadmium, as well as your omega-3 levels, inflammation levels and thyroid stimulating hormone (TSH) level. Find out your levels today! Log on to the test selection page (click the link below) to get your tests and see for yourself if your levels can be improved.

Make sure you track your results before and after, about every 6 months!

Click Here to Access the Test Page

How can I track my nutrient intake and levels over time?

To help you track your supplement use and nutrient levels, GrassrootsHealth has created the Personal Health Nutrient Decision System called

For each specific supplement, you can track what days you take it, how much, and many other details.  This will help you know your true supplemental intake and what patterns of use work for you to reach and maintain optimum nutrient levels. Check it out today!