Omega-3 EPA/DHA Calculator
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, with only part of it being the EPA and DHA that the research is about. This tool adds up the EPA and DHA you actually get and compares it to the general daily target. Take the EPA and DHA figures from the Supplement Facts panel, not the big number on the front.
How this works
The tool adds EPA and DHA, then multiplies by servings per day:
Daily EPA and DHA = (EPA + DHA) × servings per day
For example, a softgel with 180 mg EPA and 120 mg DHA gives 300 mg combined per serving. That is the omega-3 figure that counts, even if the capsule is labelled 1000 mg of fish oil, because most of the rest is other oil.
Understanding your result
For general health, common guidance points to about 250 to 500 mg of combined EPA and DHA a day, often described as roughly two servings of oily fish a week. There is no single official recommended amount for EPA and DHA, so treat this as a general range, not a strict target. The main use of this tool is to see past the large fish oil number on the front of the bottle to the EPA and DHA that the research actually studies.
Important limitations
- There is no official recommended daily amount for EPA and DHA, so the 250 to 500 mg range is general guidance only.
- Higher amounts are used in some research, but larger doses can raise bleeding risk, especially with blood thinners. Check with a professional before taking high doses.
- Use the EPA and DHA figures, not the total fish oil weight, which includes other oil.
- ALA, the plant form of omega-3, is not the same as EPA and DHA and is not counted here.
Scientific basis
The general intake range and the difference between total fish oil and EPA and DHA come from these sources:
- Omega-3 fatty acids fact sheet, NIH Office of Dietary Supplements
- Dietary guidance on EPA and DHA intake (National Library of Medicine)
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.