Applied Nutrition Omega 3 tub beside three notes: 1000mg fish oil is not 1000mg EPA, add EPA and DHA, heat oxidises fish oil fast
Supplements-nutrition

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Oct 01 2026

الإجابة باختصار

Read the EPA and DHA lines on the back of the tub, not the fish-oil number on the front, and add them together: that sum is your real dose. A healthy adult needs about 250 to 500 mg of EPA plus DHA a day, roughly what oily fish twice a week provides. Keep fish oil cool, because heat oxidises it.

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References

  1. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA (Albert BB, 2015)
  2. Oxidation levels of North American over-the-counter n-3 (omega-3) supplements and the influence of supplement formulation and delivery form on evaluating oxidative safety (Jackowski SA, 2015)
  3. The Omega-3 Index: a new risk factor for death from coronary heart disease? (Harris WS, 2004)
  4. Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (Manson JE, VITAL, 2019)
  5. Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia (Bhatt DL, REDUCE-IT, 2019)
  6. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease (Abdelhamid AS, Cochrane 2020)
  7. Effect of Long-Term Marine Omega-3 Fatty Acids Supplementation on the Risk of Atrial Fibrillation: A Systematic Review and Meta-Analysis (Gencer B, 2021)

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أسئلة شائعة

How do I read the dose on an omega-3 label?
Ignore the fish-oil weight on the front. Find the EPA and DHA lines in the supplement facts panel, add them together, and check whether the amounts are per one softgel or per serving of two or three. That sum is your real dose.
How much EPA and DHA do I need a day?
For a healthy adult, about 250 to 500 mg of EPA plus DHA a day. 250 mg is the level behind the approved heart-function claim. Eating oily fish such as salmon or sardines twice a week gets most people to a similar intake.
Does 1000mg fish oil mean 1000mg omega-3?
No. A standard, unconcentrated fish oil is roughly 30% EPA plus DHA, so a 1000mg softgel often gives around 300mg of the fats that count. Concentrated oils give much more per softgel. Always read the EPA and DHA lines.
Does omega-3 prevent heart attacks?
Not in healthy people. The VITAL trial of 25,871 adults found 1 g a day did not lower major cardiovascular events or cancer, and a Cochrane review of 86 trials found little or no effect on death. Prescription-dose purified EPA is a separate medical case.
How can I tell if my fish oil has gone off?
Break a softgel open. Fresh oil smells mildly of the sea; a sharp, paint-like or strongly fishy smell means it has oxidised. Strong fishy burps can also be a sign. Store the tub sealed, indoors and away from heat.
Who should check with a doctor before taking omega-3?
Anyone on blood-thinning medication, anyone with a heart rhythm problem, and anyone with surgery planned. Doses above 1 g a day have been linked to a higher risk of atrial fibrillation in a meta-analysis of seven trials.