Omega-3 fish oil is one of the most popular everyday supplements. But two bottles that both say “2,000 mg” on the front can be very different once you look closer. The key is to compare EPA and DHA.
What are EPA and DHA?
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two main long-chain omega-3 fatty acids found in fish oil. EPA and DHA support heart health*, and DHA also supports brain and eye health*.
Fish oil amount vs omega-3 amount
The number on the front of many labels is the total amount of fish oil per serving. Only part of that oil is EPA and DHA. The Supplement Facts panel shows the real amounts. For example:
- A 2,000 mg fish oil serving may provide 660 mg EPA and 440 mg DHA, or 1,100 mg of omega-3s.
- A triple strength 4,200 mg serving may provide 1,200 mg EPA and 900 mg DHA.
Check the serving size
Omega-3 servings are often 2 or 3 softgels. When you compare two products, compare EPA and DHA per serving and the number of softgels in that serving, then look at how many servings the bottle or pouch contains.
Other details worth checking
- Form and flavor: lemon-flavored or enteric-coated softgels can help reduce fishy aftertaste.
- Source: many labels state the fish or the fishing area.
- Other ingredients: softgel shells usually contain gelatin; natural antioxidants such as tocopherols help keep the oil fresh.
- Allergens: fish oil contains fish.
How to fit omega-3 into your routine
Many people take their omega-3 with a meal, such as lunch or dinner. Follow the directions on the label and do not exceed the recommended serving. If you take blood-thinning medication, are pregnant or nursing, or have a medical condition, check with your healthcare provider first.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.