See the Real EPA and DHA in Your Fish Oil
A fish oil softgel is not all omega-3. See the real EPA and DHA dose behind the number.
This tool was built by Serge (MSc) using established science and government sources. My academic background covers plant biology, environmental biology, and biogeochemistry. My tools are for educational purposes and give practical guidance, not professional advice.
A 1000 mg fish oil capsule is mostly oil, and only part of it is the EPA and DHA the research is about. This calculator adds up the EPA and DHA you actually get.
Take the figures from the Supplement Facts panel, not from the big number on the front.
Adding up what counts
Daily EPA and DHA = (EPA + DHA) × servings per day
A softgel with 180 mg EPA and 120 mg DHA gives 300 mg combined. That is the figure that counts, even if the capsule says 1000 mg of fish oil, because the rest is other oil. The NIH describes this combination as a typical fish oil supplement.
Why there is no single target
There is no official recommended amount of EPA and DHA in the United States. The reference intake for omega-3 in adults is set for ALA, the plant form, and not for EPA or DHA.
Some bodies give a reference point. The European Food Safety Authority cites 250 mg a day of EPA and DHA for adults, and the American Heart Association advises one to two servings of seafood a week. The AHA does not recommend omega-3 supplements for people who are not at high cardiovascular risk.
When the dose gets high
The FDA says supplement labels should not recommend more than 2 g a day of EPA and DHA. Very high doses, around 4 g a day, slightly raised the risk of atrial fibrillation in two large trials of people with heart risk.
Fish oil can also affect clotting at high doses, so anyone taking a blood thinner such as warfarin should talk to a doctor before taking much more than a label suggests.
Plant omega-3 is a different thing
ALA from flax, chia, and walnuts converts to EPA and DHA only poorly, at under 15 percent. For people who eat little fish, algae oil is a vegan source of EPA and DHA themselves.
What to check next
If your diet has little fish, the Nutrient Gap Estimator shows how that pattern may fall short. To compare with research amounts, use Study Dose vs Product Dose, and the Cost Per Dose Calculator prices each real dose.
The Bioavailability Calculator looks at what helps omega-3 absorb, such as taking it with a meal that contains fat.
Where this comes from
Intake reference points, typical supplement contents, and safety findings come from the NIH Office of Dietary Supplements omega-3 fact sheet for health professionals.
For a shorter overview, see the fact sheet for consumers.
This calculator is for general education only and is not medical or professional advice. Always check product labels and speak with a qualified professional before making decisions about supplements.