how much vitamin d and omega 3 per day ?

I live in the northwest and supp with 5000iu Vit D in the Fall, Winter, and Spring only. In Summer, the sun is usually bright enough that I can get enough Vit D by being outside 30 min 2 days per week.

If I lived in southern Florida or coastal Texas, I wouldn't supp with Vit D because there's enough sun year round - as evidenced by me getting sunburned in Miami in winter! But in most U.S. states, it's hard to get enough Vit D without supplementing.

As to Omega 3's, I take 1500mg fish oil. This is in addition to me eating wild salmon once per week.

I also recommend a powerful multi like Super Nutrition for men.

3000 iu on the D3.

No idea on the omega 3 fatty acids as I use canola and olive oil to cook with and eat fish every week, most commonly salmon.