The recommended total omega-3 fat consumption per day is 0.5 percent to 2 percent of your calories. There are three main types of omega-3 fats -- eicosapentaenoic acid, docosahexaenoic acid and alpha-linolenic acid. EPA and DHA are the type your body uses most efficiently, but most people can convert some of the ALA they consume into EPA and DHA.
At least 0.5 percent of your calories should come from ALA, or between 1.3 and 2.7 grams per day if you follow a 2,000-calorie diet.
You should consume between 0.25 and 2 grams of a combination of EPA and DHA each day.