Omega-3 is one of the most studied nutrients in supplement science and one of the most misread on a label. Two fatty acids, EPA and DHA, do the work, and their amounts are the only numbers worth comparing.
Key takeaways
- "1,200 mg fish oil" is the oil. EPA and DHA are the active omega-3s inside it, and they are the figures to compare.
- EPA is most associated with heart health and a healthy inflammatory response; DHA is a structural fat in the brain and eyes.
- Most adults get plenty of ALA from plants but little EPA and DHA unless they eat oily fish twice a week.
- Take softgels with a meal that contains fat to support absorption.
Three omega-3s, two that matter here
Alpha-linolenic acid (ALA) comes from flax, chia and walnuts. The body can convert a small fraction of ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), but the conversion rate is low. EPA and DHA are found directly in oily fish and marine oils, which is why fish oil, algae oil and krill oil dominate the supplement aisle.
What EPA does
EPA is the omega-3 most associated with the body's normal inflammatory response. It competes with the omega-6 fat arachidonic acid as a raw material for signaling molecules, shifting the balance toward compounds that help that response wind down once it has done its job. That mechanism underpins the interest in EPA for heart and joint support.* The NIH Office of Dietary Supplements describes the cardiovascular research on omega-3 supplements as mixed, with results depending on the dose, the balance of EPA to DHA and who was studied. That is why we describe EPA as supporting heart health, not as a guarantee.
What DHA does
DHA is a building block. It is one of the most abundant fatty acids in the brain and the retina, where it sits in cell membranes and influences how flexible and responsive those membranes are. Adequate DHA intake supports normal brain function across the lifespan, which is why it appears in prenatal formulas and in products aimed at focus and memory.*
Food first: how much most people actually get
The Dietary Guidelines for Americans suggest about 8 ounces of seafood a week for adults, roughly two servings, with an emphasis on fish that are higher in EPA and DHA such as salmon, sardines, anchovies, herring and mackerel. Survey data summarized by the NIH Office of Dietary Supplements show most Americans eat well below that. If oily fish is a regular part of your week, you may need less from a supplement. If it rarely appears, a softgel is a practical way to fill the gap. People who eat no fish at all often turn to algae oil, the original source of the EPA and DHA that fish accumulate.
Reading a fish-oil label
Turn the bottle around. A typical panel reads something like: Fish Oil 1,200 mg, Omega-3 720 mg, EPA 432 mg, DHA 288 mg. The first number is the total oil. The second is all omega-3s combined. The last two are the ones to compare between brands. There is no official Daily Value for EPA and DHA, and studies use a wide range of doses; the FDA has stated that up to 5 g a day of combined EPA and DHA from supplements is unlikely to raise safety concerns. Two other things are worth checking: the source fish (small fish like anchovy and sardine sit low on the food chain) and whether the product is third-party tested.
How to take fish oil well
Take softgels with meals. EPA and DHA are fats, and a meal that contains some fat supports absorption. Splitting the daily amount across two or three meals also makes the fishy aftertaste some people notice much less likely, and a lemon-flavored softgel helps with the same thing. Store the bottle somewhere cool and dry, away from heat and direct sun, and keep the cap closed between uses.
How this shows up in our formulas
Each Omega-3 Fish Oil softgel provides 1,200 mg of anchovy-sourced fish oil with 720 mg of omega-3s, including 432 mg of EPA and 288 mg of DHA, with lemon flavor. The label direction is one softgel two to three times daily with meals, so two softgels give you 1,440 mg of combined EPA and DHA. It is non-GMO and third-party tested. Because EPA and DHA support several systems, Omega-3 is a shared component across the Heart Health Stack (where it sits next to CoQ10 (Ubiquinone)), the Brain & Focus Stack, the Bone & Joint Stack and the Immune Support Stack.*
When to check with your provider first
Omega-3 supplements can have a mild blood-thinning effect at higher doses. If you take anticoagulant or antiplatelet medication, have surgery scheduled, or are pregnant or nursing, speak to your healthcare provider before starting. The product contains fish (anchovy), and the softgel shell is gelatin that may be porcine, which matters if you avoid pork.
Looking after your heart for the long run? Explore the full Heart Health collection to see every formula made to support healthy heart function.*
*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.
