How much EPA and DHA do I need per day?

European reference figures give you a starting point. They describe intakes for the general population, not personal advice. Group EPA + DHA per day Adults, general reference 250 mg Adults, cardiovascular range 250 to 500 mg Pregnant and breastfeeding 250 mg plus 100 to 200 mg extra DHA Supplemental level without safety concern, adults up to 5 g Source: EFSA

Which form should I choose: fish oil, algal oil or krill?

It depends on your diet, your budget and how many capsules you are willing to take. Form Source Absorption Suits Triglyceride / rTG Fish oil Best of the fish oils Most people Ethyl ester Concentrated fish oil Lower, better with a fatty meal Budget choice Algal oil Microalgae Good, often DHA-rich Vegans, fish allergy Krill oil Krill, phospholipids Good, low dose per capsule Small capsules preferred Krill capsules usually carry less EPA and DHA per serving, so check the numbers.

EPA and DHA Supplements: Fish Oil and Algal Oil

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.

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.

They are built differently and are used differently. DHA is a structural fat: it sits in high amounts in brain tissue and in the retina, and it carries the approved claims for normal brain function and normal vision. EPA has no separate structural role of that kind. Together, EPA and DHA carry the claim for normal heart function. Most fish oils are EPA-dominant, while algal oils are often DHA-dominant, so read the split on the label if one of them matters to you.

European reference figures give you a starting point. They describe intakes for the general population, not personal advice.

Group	EPA + DHA per day
Adults, general reference	250 mg
Adults, cardiovascular range	250 to 500 mg
Pregnant and breastfeeding	250 mg plus 100 to 200 mg extra DHA
Supplemental level without safety concern, adults	up to 5 g

Source: EFSA

Not necessarily. UK healthy eating advice is at least two portions of fish a week, one of them oily, and one oily portion of about 140 g already supplies a useful amount of EPA and DHA. If you hit that regularly, a supplement adds little. If oily fish appears once a month or never, a daily supplement is the practical alternative. Tinned tuna is not counted as oily fish, because processing lowers its omega-3 content.

It depends on your diet, your budget and how many capsules you are willing to take.

Form	Source	Absorption	Suits
Triglyceride / rTG	Fish oil	Best of the fish oils	Most people
Ethyl ester	Concentrated fish oil	Lower, better with a fatty meal	Budget choice
Algal oil	Microalgae	Good, often DHA-rich	Vegans, fish allergy
Krill oil	Krill, phospholipids	Good, low dose per capsule	Small capsules preferred

Krill capsules usually carry less EPA and DHA per serving, so check the numbers.

With a meal that contains some fat. These are fats, so a little dietary fat helps absorption, and a full stomach reduces the chance of reflux and an oily aftertaste. The clock matters less than the habit: breakfast, lunch or dinner all work, as long as you take it daily. If you split a higher dose over two capsules, taking one at two different meals is fine and often sits more comfortably.

A strong fishy taste or smell is often a sign that the oil has started to oxidise, meaning it is going rancid. Fresh fish oil tastes fairly neutral. Ethyl ester oils oxidise more easily than triglyceride oils, so form plays a role. Practical steps: take it with food, store the bottle closed and cool, buy a pack size you finish within a few months, and choose oils with added vitamin E or a citrus oil. Algal oil avoids the fish taste altogether.

DHA is relevant in this period: maternal DHA intake contributes to the normal brain development of the foetus and breastfed infants, with an intake of 200 mg DHA on top of the recommended 250 mg EPA plus DHA. Two points to check. Fish liver oils, including cod liver oil, also supply vitamin A, which is not advised in pregnancy in high amounts. And UK advice limits oily fish to two portions a week for women who are pregnant, breastfeeding or planning a pregnancy. Our pregnancy and breastfeeding selection lists suitable options.

Longer than most people expect. EPA and DHA are gradually built into the membranes of your red blood cells and other tissues, and that pool turns over slowly. Blood measurements typically keep climbing for around three months of consistent daily intake before they level off. Doubling your dose for a week does not shortcut this. So judge a product on the EPA and DHA it delivers each day and on whether you can keep taking it, not on how you feel after a fortnight.