Omega-3: EPA vs DHA
A softgel that says 1,000 mg fish oil may hold only a third of that as omega-3. If you have ever compared fish oil, krill and algae capsules, this guide shows how to read EPA and DHA per serving, what EFSA recommends, who should check first and how to keep oils fresh in Gulf heat.
What omega-3 is
Omega-3s are a family of polyunsaturated fats. Three matter most on labels: ALA (alpha-linolenic acid) from plants such as flaxseed, and the long-chain EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found mainly in oily fish and algae. The body can convert only a small share of ALA into EPA and DHA, so supplements usually focus on EPA and DHA directly. DHA is a major structural fat in the brain and the retina of the eye.
The EU authorises claims for EPA and DHA linked to the normal function of the heart and, for DHA, to normal brain function and normal vision. Each claim needs a minimum daily amount, explained in the conditions under the authorised claims box below.
Forms you'll see on labels
| Form | What to know |
|---|---|
| Fish oil, natural triglycerides | The form found naturally in fish. Typically around 30% EPA plus DHA in standard oils. |
| Ethyl esters | Fish oil concentrated by processing; allows higher EPA and DHA per capsule. |
| Re-esterified triglycerides (rTG) | Concentrated oil converted back to the triglyceride form. |
| Krill oil (phospholipids) | Omega-3 mostly bound to phospholipids. Capsules tend to carry less EPA and DHA per capsule. |
| Algal oil | A vegetarian and vegan source, often DHA-rich, typically about 100 to 300 mg DHA per serving. |
| Flaxseed, linseed or perilla oil (ALA) | Plant omega-3. It does not count towards the EPA and DHA amounts in the authorised claims. |
| Cod liver oil | Also provides vitamins A and D, which matters if you take other supplements or are pregnant. |
| Omega 3-6-9 blends | Mix fish oil with plant oils; the EPA and DHA content per capsule is often lower. |
The NIH notes that all of these forms raise blood EPA and DHA levels. Compare products in our omega-3 collection.
How much omega-3?
- NRV: none has been set for omega-3 on EU labels.
- EFSA adequate intake: 250 mg of EPA plus DHA a day for adults, with an extra 100 to 200 mg of DHA a day suggested during pregnancy and breastfeeding.
- Claim conditions: the heart claim needs 250 mg of EPA plus DHA a day; the brain and vision claims need 250 mg of DHA a day.
- Safety levels: EFSA could not set a formal upper limit, but concluded that supplemental EPA plus DHA up to 5 g a day, EPA alone up to 1.8 g a day, or DHA alone up to about 1 g a day do not raise safety concerns for adults.
Food sources include salmon, sardines, mackerel, herring, trout, anchovies and tuna; the Gulf's own kingfish and other local fish contribute too. Eating oily fish once or twice a week is a common dietary pattern recommended by many health authorities.
Who should check with a doctor or pharmacist first
- Warfarin and other anticoagulants or antiplatelet medicines: high doses of fish oil may affect clotting time. Your doctor may want to monitor you.
- Fish or shellfish allergy: choose an algal oil and check with your doctor; krill comes from shellfish.
- Pregnancy and breastfeeding: DHA needs rise, but avoid fish liver oils unless advised, because of their vitamin A content. Use a pregnancy-specific product.
- Upcoming surgery: tell your surgical team about any fish oil you take.
- Children: check the age range on the pack and ask a doctor or pharmacist before giving an adult product.
Common side effects are mild: a fishy aftertaste, heartburn, belching or loose stools. Taking capsules with meals often helps.
How to read an omega-3 label
- Ignore the big number first: "Fish oil 1,000 mg" is the oil, not the omega-3. Look for the EPA and DHA lines.
- Per serving vs per capsule: a label might list 2,400 mg fish oil, 432 mg EPA and 288 mg DHA for a serving of two softgels.
- Add EPA and DHA: in that example, 720 mg EPA plus DHA per serving, well above 250 mg.
- Check the source: fish, krill or algae, which matters for allergies and diets.
- Look for vitamin A and D in cod liver oil, and add them to other supplements.
Bahrain & GCC notes
Omega-3 oils oxidise faster in heat and light. Keep bottles closed, in a cool cupboard or the fridge once open if the label allows, and never in a parked car. A strong rancid smell when you open a capsule is a sign the oil has deteriorated. During Ramadan, take softgels with iftar or suhoor to reduce aftertaste. Browse the omega-3 range to compare EPA and DHA per serving.
Reading a real label
Sundance Fish Oil 1200 mg (360 mg Omega-3) Odourless, 100 Softgels| On the label | What it means |
|---|---|
| Fish oil 1200 mg | The weight of the oil, not the omega-3 |
| 720 mg omega-3 per 2 softgels | 432 mg EPA plus 288 mg DHA |
| EPA + DHA 250 mg a day | The amount the authorised heart claim is based on |
| Enteric coated, lemon flavour | Made to cut fishy aftertaste |
| 100 softgels, 2 a day | A 50-day supply |
- EPA and DHA contribute to the normal function of the heart
- DHA contributes to maintenance of normal brain function
- DHA contributes to the maintenance of normal vision
Heart: 250 mg EPA + DHA a day. Brain and vision: 250 mg DHA a day.
Products with Omega-3 (EPA & DHA)
Always read the label and check the amount per serving.
Sundance VitaminsSundance Fish Oil 1200 mg (360 mg Omega-3) Odourless, 100 SoftgelsBHD12.080
NOWNOW Omega-3 Fish Oil 1000 mg, 100 SoftgelsBHD12.700
ASPNASPN Ultra Strength Omega 3 1000 mg, 60 SoftgelsBHD8.090
Sundance VitaminsSundance Fish Oil 1200 mg Omega-3 Odourless, 2 x 100 SoftgelsBHD22.000
VITABIOTICSVitabiotics Pregnacare Max, 84 Tablets & CapsulesBHD15.620Frequently asked questions
How much EPA and DHA do I need?
EFSA sets an adequate intake of 250 mg EPA plus DHA a day for adults. The EU heart claim needs 250 mg EPA plus DHA a day, and the brain and vision claims need 250 mg DHA a day.
Is 1,000 mg fish oil the same as 1,000 mg omega-3?
No. Standard fish oil is roughly 30% EPA plus DHA, so a 1,000 mg capsule often holds about 300 mg. Always read the EPA and DHA lines.
Is there a vegan omega-3?
Yes. Algal oil provides DHA, and sometimes EPA, without fish. Flaxseed oil provides ALA, which the body converts to EPA and DHA only in small amounts.
Can I take fish oil with warfarin?
Ask your doctor first. High doses of fish oil may affect clotting time, and your doctor may want to monitor you.
How do I stop fishy burps?
Take capsules with a meal, keep them cool and check they are fresh. Some people find enteric-coated or concentrated products more comfortable.
