EPA and DHA
Find EPA and DHA supplements from fish oil and from vegan algal oil, in capsules and liquids. We explain how to read the combined EPA and DHA per serving, why the triglyceride form absorbs better and who needs extra DHA.Read more →
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Choosing an EPA and DHA supplement that fits you
EPA and DHA are the two long-chain omega-3 fats found in oily fish. EPA stands for eicosapentaenoic acid, DHA for docosahexaenoic acid. Your body can convert plant omega-3 (ALA) into them, but only in small amounts. So most people rely on oily fish or a supplement. EPA and DHA contribute to the normal function of the heart. DHA also contributes to the maintenance of normal brain function and normal vision. Both effects apply from 250 mg per day.
The label number that actually matters
A softgel marked 1000 mg fish oil usually supplies far less EPA and DHA than 1000 mg. The fish oil is the carrier; EPA and DHA are the part you are paying for. Compare the combined EPA and DHA per daily serving, then check how many capsules that serving takes. One concentrated capsule can beat three standard ones. Our wider omega and fish oil range covers whole-oil products; this page is about the marine long-chain fats themselves.
Forms and sources differ more than the packs suggest
- Fish oil from small fish such as anchovy and sardine. Short-lived fish carry a lower contaminant load than large predator fish.
- Triglyceride and re-esterified triglyceride oil. This is the shape fat has in fish, and it is absorbed better than ethyl ester, the cheaper concentrate. Taken with a fatty meal, the gap between the two narrows.
- Algal oil, grown from microalgae, the original source of omega-3 in the sea. It is the option for a plant-based diet and usually contains more DHA than EPA.
- Liquids, practical for higher doses and for anyone who dislikes large softgels.
- Cod liver oil, which also supplies vitamin A. Worth checking if you already take a multivitamin.
How we choose the EPA and DHA products in this collection
We judge three things: the form, the dose and the combination. We prefer triglyceride fish oil and algal oil, because both absorb well and stay more stable in the capsule. We want the EPA and DHA per serving printed clearly on the pack, not hidden behind a total fish oil figure. Added vitamin E makes sense here, since it slows oxidation of the oil. We buy directly from the brands, every product passes our compliance team, and we test batches ourselves while independent labs spot-check them. You can read how we select brands and products.
Who this collection suits
EPA and DHA make most sense if you rarely eat oily fish. UK healthy eating advice is two portions of fish a week, one of them oily, and many people do not get there. A supplement is a straightforward way to close that gap. Be realistic about the timeline: EPA and DHA are built into your cell membranes gradually, so your blood levels keep rising for roughly three months of daily use. Nothing flips like a switch in week one, but consistency is what makes the difference. If you want to see the full family of fats side by side, including plant omega-3 and omega-6, start with our fatty acids overview.
Frequently asked questions
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two long-chain omega-3 fats found in oily fish such as salmon, mackerel, sardines and anchovies. Fish get them from microalgae. Your body can make small amounts from plant omega-3, but the conversion is limited, which is why intake mainly comes from fish or a supplement. EPA and DHA contribute to the normal function of the heart, and DHA contributes to the maintenance of normal brain function and normal vision.
