How much EPA and DHA do I need each day?

UK advice is food first: two portions of fish a week, one of them oily. EFSA gives reference amounts for EPA and DHA that supplement labels are built on. Group Reference amount Note Adults 250 mg EPA + DHA daily Adequate intake Children 2 to 18 years 250 mg EPA + DHA daily Adequate intake Pregnancy, breastfeeding Plus 100 to 200 mg DHA On top of adult intake Adults, supplements Up to 5 g EPA + DHA daily No safety concern UK food advice 2 fish portions weekly One oily, 140 g each Source: EFSA and NHS

Which form of omega-3 should I choose?

Start with your diet and your budget, then check EPA and DHA per capsule. Form Source Good to know Fish oil, triglyceride Anchovy, sardine Natural form, absorbs well Fish oil, ethyl ester Concentrated fish oil High strength, take with food Algae oil Microalgae Vegan, no fishy taste Cod liver oil Fish liver Adds vitamin A and D Krill oil Antarctic krill Low EPA and DHA per capsule Many fish oils are combined with vitamin D3 , which suits people who want both in one softgel.

Omega-3 Supplements: Fish Oil and Vegan Algae Oil

Omega-3 is a family of fats your body cannot make itself. Three matter for supplements: ALA from plants such as flaxseed and walnuts, and EPA and DHA from oily fish and microalgae. Your body converts only a small part of ALA into EPA and DHA. That is why almost everything on this page is built around EPA and DHA directly.

The big number on the front of a pack is usually the oil, not the omega-3 in it. A typical 1000 mg fish oil capsule contains around 300 mg EPA and DHA together. A concentrate can hold two to three times that in the same softgel, so you swallow one capsule instead of three. Turn the pack over and compare the milligrams of EPA and DHA per capsule. That single habit tells you more about value than any label claim. If you want a higher intake from fewer capsules, look at our concentrated EPA and DHA range, and see how omega-3 sits alongside the other essential fats we carry.

Sources and forms in this collection

Fish oil from small fish such as anchovy and sardine. The everyday option, and usually the lowest cost per milligram of EPA and DHA.
Algae oil: EPA and DHA grown from microalgae, with no fish involved. Suitable for a plant-based diet and for anyone who dislikes a fishy aftertaste.
Cod liver oil: also supplies vitamin A and vitamin D, so check your totals if you already take a multivitamin.
Liquid oils: practical for higher intakes and for people who struggle to swallow softgels.

How we choose the omega-3 we stock

We judge three things: the form, the dose and the combinations that make sense. We prefer oils in the natural triglyceride form, because the body absorbs those better than ethyl esters, especially if you do not take them with a fatty meal. We look at EPA and DHA per capsule rather than total oil weight, so a sensible daily dose stays one or two softgels. We ask brands for batch data on freshness and on contaminants such as dioxins and PCBs, and our compliance team checks every label before it goes live. We also test products ourselves, and independent labs spot-check batches. You can read how we select brands and products.

What omega-3 does and what to expect

EFSA has approved a small set of claims for these fats. EPA and DHA contribute to the normal function of the heart at 250 mg per day. DHA contributes to the maintenance of normal brain function and to the maintenance of normal vision, each at 250 mg DHA per day. Claims about joints, mood or inflammation are not approved, so you will not read them here, even though you will find them elsewhere.

Omega-3 works slowly. It builds up in your cell membranes over weeks, so give a new product two to three months of daily use before you judge it. Taking it with a meal that contains some fat improves absorption and reduces burping. A strongly fishy taste often points to an oil past its best, so store it cool and closed, and buy a pack size you will finish.

This collection suits you if you eat oily fish less than once a week, avoid fish altogether, or simply want a steady daily intake without guessing. If you already eat two portions of fish a week, a supplement adds less than you might expect, and that is worth knowing before you buy.

Omega-3 is a group of polyunsaturated fats your body cannot produce. The three that matter are ALA from seeds, nuts and their oils, and EPA and DHA from oily fish and microalgae. EPA and DHA are the forms your cells use directly, and the ones EFSA claims are based on. Most people take a supplement because they eat oily fish rarely or not at all, and a capsule gives a predictable daily amount of EPA and DHA.

Fish oil is a source, omega-3 is the nutrient inside it. Fish oil also contains other fats, vitamins in the case of liver oils, and water. So 1000 mg of fish oil is not 1000 mg of omega-3. Read the nutrition panel and add up EPA and DHA per capsule. Algae oil, krill oil and cod liver oil are all sources too, each with a different EPA and DHA content per capsule.

UK advice is food first: two portions of fish a week, one of them oily. EFSA gives reference amounts for EPA and DHA that supplement labels are built on.

Group	Reference amount	Note
Adults	250 mg EPA + DHA daily	Adequate intake
Children 2 to 18 years	250 mg EPA + DHA daily	Adequate intake
Pregnancy, breastfeeding	Plus 100 to 200 mg DHA	On top of adult intake
Adults, supplements	Up to 5 g EPA + DHA daily	No safety concern
UK food advice	2 fish portions weekly	One oily, 140 g each

Source: EFSA and NHS

Start with your diet and your budget, then check EPA and DHA per capsule.

Form	Source	Good to know
Fish oil, triglyceride	Anchovy, sardine	Natural form, absorbs well
Fish oil, ethyl ester	Concentrated fish oil	High strength, take with food
Algae oil	Microalgae	Vegan, no fishy taste
Cod liver oil	Fish liver	Adds vitamin A and D
Krill oil	Antarctic krill	Low EPA and DHA per capsule

Many fish oils are combined with vitamin D3, which suits people who want both in one softgel.

With a meal that contains some fat. Omega-3 is a fat, so it needs fat to be absorbed properly, and ethyl ester concentrates depend on this more than triglyceride oils do. Any meal works, so pick the one you never skip. Splitting a higher dose over two meals reduces burping and aftertaste for most people. Time of day makes little difference; taking it every day matters far more than the hour on the clock.

Longer than most supplements. EPA and DHA are built into your cell membranes, and that pool turns over slowly. Blood levels start shifting within a few weeks, but tissue levels usually need two to three months of daily use to plateau. So judge a product after a full pack, not after a week. If you already eat oily fish regularly, you are starting from a higher baseline and will notice less change than someone who never eats fish.

For EPA and DHA, yes in principle: microalgae are where fish get these fats in the first place. What differs is the mix and the price. Many algae oils are DHA-led with less EPA, so compare both figures if you want a balanced intake. Algae oil is grown in tanks rather than caught, so contaminant load is low and there is no fishy taste. It usually costs more per milligram of EPA and DHA, which is the honest trade-off for a fish-free source.

EFSA concluded that supplemental intakes up to 5 g of EPA and DHA a day raise no safety concern for adults. That is an upper reference, not a target: most labels sit between 250 mg and 1000 mg. Higher intakes can thin the blood slightly. If you take anticoagulants such as warfarin, or antiplatelet medicines such as aspirin or clopidogrel, speak to your GP first, and mention your supplement before surgery or dental work.

Choose a plain fish oil or algae oil rather than a liver oil. Cod liver oil is high in vitamin A, and too much vitamin A is not advised in pregnancy, with a maximum daily total of 1.5 mg recommended for adults in general. DHA is the omega-3 of interest here: maternal DHA intake contributes to the normal development of the brain and eyes of the foetus and breastfed infants, at 200 mg DHA daily on top of the adult intake for EPA and DHA. NHS advice also limits oily fish to two portions a week.