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Calculate your omega-3 EPA+DHA needs based on your health goals
Look at the EPA+DHA content on the label, not total fish oil. A 1000mg fish oil capsule typically contains only 300mg of EPA+DHA combined. You need to take multiple capsules to reach therapeutic doses.
Salmon, mackerel, sardines, anchovies, herring
| Goal | EPA+DHA Daily | Notes |
|---|---|---|
| General Health | 250-500 mg | Minimum for health benefits |
| Heart Health | 1000 mg | AHA recommendation |
| High Triglycerides | 2000-4000 mg | Medical supervision required |
| Joint Health | 2000-3000 mg | Anti-inflammatory effect |
| Mood/Depression | 1000-2000 mg | Higher EPA may be better |
| Pregnancy | 300-500 mg | Focus on DHA |
EPA (Eicosapentaenoic acid)
DHA (Docosahexaenoic acid)
Eating fatty fish 2-3 times per week is generally preferred as you get omega-3s plus protein and other nutrients. However, supplements are useful for those who don't eat fish, need higher therapeutic doses, or are concerned about mercury in fish.
Common: fishy burps, fishy breath, nausea, diarrhea, bloating. Taking with meals and refrigerating capsules helps. Higher doses increase bleeding risk. Quality supplements have fewer side effects than cheap ones with oxidized oils.
Take fish oil with meals containing fat for better absorption. Some people prefer taking it before bed to avoid any fishy aftertaste during the day. Consistency is more important than specific timing.
Look for third-party testing (IFOS, USP, NSF certifications), check EPA+DHA content per serving, choose triglyceride or phospholipid forms over ethyl esters for better absorption, and ensure it's tested for heavy metals and PCBs. Store in refrigerator.
Fish allergies are typically to fish proteins, which are mostly removed during purification. However, trace amounts may remain. If you have a fish allergy, consider algae-based omega-3 supplements instead, which are completely fish-free.
For triglyceride reduction: 2-3 months. For joint inflammation: 2-3 months. For mood benefits: 8-12 weeks. Fish oil builds up in cell membranes over time - don't expect immediate results. Consistency is key.
This calculator provides general guidance. Individual needs vary based on health conditions and medications. High-dose fish oil (above 3g/day) should only be taken under medical supervision. Fish oil can interact with blood thinners and other medications. Consult your healthcare provider before starting fish oil supplements, especially if you have bleeding disorders, are scheduled for surgery, or take medications.