What is the difference between EPA and DHA?

EPA and DHA are both omega-3 fatty acids, but they are often discussed separately because the balance between them may matter for different goals. EPA is commonly emphasized in heart and inflammation-focused products, while DHA is often emphasized in pregnancy and brain-related use.

Can you take too much fish oil?

Higher omega-3 doses can increase side effects such as reflux, fishy burps, or gastrointestinal upset. Very high doses should be used with clinical guidance, especially if the person has bleeding risk or takes anticoagulants.

Is krill oil better than fish oil?

Krill oil and fish oil can both provide EPA and DHA, but the capsule strength and cost can differ a lot. Fish oil often provides more EPA+DHA per capsule, so it is easier to reach a target dose.

Should I worry about mercury in fish oil supplements?

Purified supplements usually contain far less mercury than whole fish. Quality still depends on the manufacturer, so third-party testing can be helpful when choosing a product.

What about algal (vegan) omega-3?

Algal oil is a vegan source of omega-3 that can provide DHA and sometimes EPA. It is a useful option when fish-derived supplements are not desired.

Does the form (triglyceride vs. ethyl ester) matter?

The chemical form can affect how much omega-3 is in each capsule and may influence absorption somewhat, but dose and consistency matter more than the label form for most users.

Fish Oil / Omega-3 Dosage Calculator

Calculate daily EPA and DHA omega-3 requirements by health condition. Includes dietary fish intake, supplement dosing, cost estimates, and fish omega-3 content reference table.

⚠️ Medical Disclaimer: Fish oil supplementation may interact with anticoagulants (warfarin, aspirin) and increase bleeding risk at high doses (>3 g/day). Consult your healthcare provider before starting supplementation, especially if you take blood-thinning medications.

Health Goal / Condition

AHA recommends 2 servings of fatty fish/week (~500 mg combined EPA+DHA)

Body Weight (optional)

lbs

Weight Unit

Fatty Fish Servings per Week

servings

Your Supplement Label

Capsule/Serving Size

EPA per Capsule

DHA per Capsule

Common products:

Daily Target

500 mg EPA+DHA

EPA: 250 mg | DHA: 250 mg

From Diet (fish)

~0 mg/day

0 fish servings/week averaged over 7 days

Supplement Needed

500 mg/day → 2 capsules

Each capsule: 180 EPA + 120 DHA = 300 mg total omega-3

Total Daily Intake

600 mg (EPA 360 + DHA 240)

Meeting target

Monthly Supply

60 capsules

Estimated cost: $6–$18/month (varies by brand)

Omega-6:Omega-3 Ratio Goal

≤4:1 (typical Western diet is 15–20:1)

Reducing omega-6 (vegetable oils) and increasing omega-3 improves inflammatory balance

Omega-3 Content of Common Fish (per 3 oz serving)

Fish	EPA (mg)	DHA (mg)	Total	Mercury
Salmon (wild, 3 oz)	350	1200	1550	Low
Salmon (farmed, 3 oz)	590	1240	1830	Low
Sardines (3 oz)	400	430	830	Very low
Mackerel (Atlantic, 3 oz)	430	590	1020	Low–Moderate
Herring (3 oz)	770	940	1710	Low
Anchovies (3 oz)	350	510	860	Very low
Tuna (canned light, 3 oz)	40	190	230	Low
Tuna (albacore, 3 oz)	200	530	730	Moderate
Cod (3 oz)	40	130	170	Low
Tilapia (3 oz)	5	110	115	Low
Shrimp (3 oz)	120	120	240	Very low

Recommended Intake by Condition

Condition	EPA+DHA (mg/day)	Evidence Level
General health	500	AHA recommends 2 servings of fatty fish/week
Cardiovascular health	2000	AHA: 1 g/day EPA+DHA for existing CVD; higher doses for hypertriglyceridemia
Hypertriglyceridemia	4000	2–4 g/day EPA+DHA prescription-strength
Pregnancy/Lactation	500	≥300 mg DHA critical for fetal brain/retina development
Depression (adjunct)	1500	EPA-predominant formulations show most evidence in meta-analyses
Rheumatoid arthritis	2500	2.5–3.5 g/day EPA+DHA may reduce joint inflammation
Dry eye	1000	Mixed evidence; DREAM trial showed no benefit over placebo; some trials positive
Pediatric (2-12 yr)	250	Lower doses; check for age-appropriate formulations

Planning notes, formulas, and examples

About the Fish Oil / Omega-3 Dosage Calculator

The Fish Oil / Omega-3 Dosage Calculator estimates daily EPA and DHA intake based on your goal, dietary fish intake, and supplement label. It helps you translate a product label into an approximate amount of omega-3 actually being consumed.

Recommended intake depends on the use case. General health targets are lower than therapeutic doses used for triglycerides or other specific conditions. The calculator also shows how capsule strength changes the number of capsules needed.

When This Page Helps

Fish oil labels often show the total oil amount rather than the actual EPA and DHA content. This calculator helps compare supplement strength, dietary intake, and a target dose in one place.

How to Use the Inputs

Select your primary health goal or condition to set the target EPA+DHA intake.
Enter the number of fatty fish servings you eat per week to credit dietary intake.
Enter your supplement's label information: capsule size, EPA per capsule, and DHA per capsule.
Use the product presets to quickly compare standard vs. concentrated formulations.
Review capsule count needed, total intake, monthly supply, and cost estimates.

Formula used

Daily Target: condition-specific EPA+DHA (mg/day)

Dietary Omega-3 = (Fish servings/week × ~500 mg) / 7 days

Supplement Needed = Target − Dietary

Capsules/Day = Supplement Needed / (EPA + DHA per capsule)

Monthly Supply = Capsules/Day × 30

Note: standard fish oil = ~30% omega-3; concentrated = 50–90%

Example Calculation

Result: 6–7 standard capsules/day needed (or 2–3 concentrated capsules)

Target: 2,000 mg/day EPA+DHA for cardiovascular health. Dietary: 1 fish serving/week ≈ 71 mg/day. Supplement needed: ~1,929 mg. Standard capsule (180+120=300 mg): need 7 capsules. Concentrated capsule (500+250=750 mg): need 3 capsules. The concentrated form is more practical and often more cost-effective per mg of omega-3.

Tips & Best Practices

Always read the "Supplement Facts" label — the total "Fish Oil" amount is NOT the omega-3 amount. Look for EPA and DHA specifically.
Take fish oil with a fat-containing meal to improve absorption by 3–5 times compared to taking on an empty stomach.
Enteric-coated capsules reduce fishy burps but don't improve absorption. Taking with meals is more effective for both issues.
Fish oil should be stored in a cool, dark place. Oxidized (rancid) fish oil may be harmful — if capsules smell strongly fishy, they may be oxidized.
Prescription omega-3 (icosapent ethyl/Vascepa, omega-3 acid ethyl esters/Lovaza) are FDA-regulated for quality and concentration — important for high-dose therapeutic use.
ALA (from flaxseed, walnuts, chia) is a plant omega-3 but converts to EPA/DHA very poorly (<5%). It cannot substitute for EPA+DHA for most health benefits.

Understanding Supplement Labels

The main label issue is that total fish oil amount is not the same as EPA plus DHA content. A product can list 1,000 mg of fish oil but provide much less actual omega-3, so the capsule count needs to be based on EPA and DHA rather than total oil alone.

Choosing a Product

Some products are better suited to lower daily doses, while concentrated products are easier to use when the target intake is higher. The calculator helps compare those options without converting the label by hand.

Sources & Methodology

Last updated: March 28, 2026

Methodology

This calculator starts with a target EPA plus DHA intake tied to the selected goal, estimates average daily omega-3 intake from weekly fatty-fish servings, and then subtracts that dietary contribution from the target to estimate how much supplemental EPA plus DHA would still be needed. It uses the EPA and DHA amounts on the supplement label rather than the total fish-oil amount to estimate capsule count, monthly supply, and cost.

The output is a label-conversion and planning aid, not a prescribing recommendation. Higher-dose omega-3 use, triglyceride treatment, anticoagulant use, pregnancy, and supplement quality questions still need clinician or pharmacist review.

Sources

Omega-3 Fatty Acids Fact Sheet for Health Professionals (NIH Office of Dietary Supplements) — Reference for dietary omega-3 intake, fish sources, and supplement considerations.
Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease (American Heart Association) — AHA scientific advisory for cardiovascular omega-3 context.

Frequently Asked Questions

EPA and DHA are both omega-3 fatty acids, but they are often discussed separately because the balance between them may matter for different goals. EPA is commonly emphasized in heart and inflammation-focused products, while DHA is often emphasized in pregnancy and brain-related use.