[AbiDrew85]

Using the equations in this paper, with updated constants from this website I calculate that 500 mg EPA/DHA + 2 g flax oil brings me to 59.51% n6, 16.89% EPA/DPA, and 23.6% DHA.

Unfortunately, they assume the EPA/DHA in the diet is in the same ratio as in food, so I can't get an exact prediction of what would happen with flax plus just DHA. So I ran the numbers for just flax oil and found that 6 g would bring me to 68.06% n6, 17.82% EPA/DPA, and 14.12% DHA. So 6 g flax oil is enough for EPA/DPA and I'll just need to find a 300 mg DHA supplement to replace the 270 mg I currently get from Ovega-3.

Cows make phytanic acid from chlorophyll, so you'd have to go grass-free to eliminate it. Yogurt is associated with increased risk of prostate cancer (ref1 ref2) so with a family history of it I'm not touching it.

I'd like more information on that supposed calculator, it does not appear to take into consideration that men convert significantly less ALA to EPA and therefore even more significantly less to DHA.

As for phytanic acid, that's only a problem for a VERY small number of people, whom I am not one, thank god:

Individuals with adult Refsum disease, an autosomal recessive neurological disorder caused by mutations in the PHYH gene, have impaired α-oxidation activity and accumulate large stores of phytanic acid in their blood and tissues.[5] This frequently leads to peripheral polyneuropathy, cerebellar ataxia, retinitis pigmentosa, anosmia, and hearing loss.[6]

I don't have Refsum disease, and I've never experienced any of those problems from eating what even most other yogurt lovers would call excessive amounts of yogurt.

As for prostate cancer, personally, I wouldn't care even if it did increase my risk of prostate cancer, I kinda want that thing out anyways along with the rest of my male bits. However, if one IS concerned, what I've been saying all along is a good way to reduce that risk again, since the risk is only increased due to saturated fat content and calcium. Eat or take fish based products and the vitamins A and D, EPA, and DHA from that will normalize that back out again. Krill and algal sources for EPA and DHA also come with good vitamins A and D, so would also work as long as they aren't refined so highly as to remove most of the natural A and D. As I said before, however, krill and algal are both very prohibitively priced for most people.