Fish Oil

Fish oil mg versus EPA + DHA

A 1000 mg softgel holds 1000 mg of oil. Only part of that oil is the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The rest is other fats. Find the EPA and DHA lines in the nutrition table, add them up and multiply by the number of softgels in the daily dose. That sum is the figure worth comparing.

Compare the daily EPA + DHA sum and the price per day, not the oil weight.

The 250 mg condition behind the heart claim

Regulation (EU) No 432/2012 allows one claim for EPA and DHA together and two for DHA alone:

• 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.

The first claim may be used only if the label tells you that the beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA. Every product in the table reaches 250 mg at its label dose. The DHA claims need 250 mg of DHA a day, and in our range only Omega 3 Extreme (250 mg in one softgel) and NOW Omega-3 Enteric (360 mg in three) reach that.

Triglycerides or ethyl esters

In fish, omega-3 fatty acids sit in triglycerides (TG). To raise EPA and DHA per gram, producers usually convert the oil into ethyl esters (EE), and some convert it back into re-esterified triglycerides (rTG). The NIH Office of Dietary Supplements notes that the ethyl ester form appears to be absorbed less well, and that absorption improves when it is taken with a meal that contains fat. Most labels in our range do not state the chemical form. Whatever the form, take fish oil with a meal, as the labels also advise.

Freshness and oxidation

Omega-3 fatty acids react with oxygen, and oxidised oil smells and tastes rancid. Producers measure this with the peroxide value, the anisidine value and the combined TOTOX figure. The voluntary GOED monograph, which many fish oil producers follow, caps TOTOX at 26. Labels rarely print these numbers, so the part you control is storage: keep the pack closed, away from heat and sunlight, and use it before the best-before date. If a softgel smells strongly rancid when you open it, do not take it. If plain softgels leave a fishy aftertaste, an enteric-coated option such as NOW Omega-3 Enteric is designed to dissolve after the stomach.

Allergens and label warnings

Fish is one of the 14 allergens EU labels must highlight, so these products are not for anyone allergic to fish. NOW Foods Omega-3 also contains tocopherols from soy. Fish oil softgels usually have gelatin shells, and the NOW Enteric shell is bovine gelatin, so check the label if you avoid animal gelatin. Some labels say the product is not intended for pregnant or breastfeeding women, and NOW Foods asks you to consult a doctor first if you are pregnant, breastfeeding or take medication.

Questions

Is fish oil the same as omega-3?

Fish oil is one source of omega-3. The omega-3 category also has krill oil and omega 3-6-9 blends. This page lists fish oil only.

How many softgels a day?

As many as the label says. The OstroVit products are one softgel a day, NOW Foods Omega-3 two and NOW Omega-3 Enteric three.

Can I take fish oil with vitamin D and a separate vitamin D3?

The ADEK and D3 + K2 softgels already give 2000 IU (50 µg) of vitamin D. Count that if you also take a vitamin D product. Together with a 4000 IU product, the total goes above the 100 µg upper level EFSA set for adults.

Sources

• Regulation (EU) No 432/2012 (permitted health claims)
• Regulation (EU) No 1169/2011, Annex II (allergens)
• EU Register of nutrition and health claims
• NIH Office of Dietary Supplements: Omega-3 fatty acids fact sheet
• EFSA: Health claims

Content reviewed by Inese Kalniņa, dietitian.

2026-09-15