Omega-3 fish oil is one of the most popular supplements in the world – but the labels are confusing. What is the difference between EPA and DHA? Is “1000mg fish oil” the same as 1000mg omega-3? What does triple strength mean, and how much do you actually need? This guide answers those questions in plain language.
What are omega-3 fatty acids?
Omega-3s are a family of polyunsaturated fats. Three matter most:
| Omega-3 | Main food sources | Notes |
|---|---|---|
| EPA (eicosapentaenoic acid) | Oily fish, fish oil, algal oil | Long-chain omega-3, ready for the body to use |
| DHA (docosahexaenoic acid) | Oily fish, fish oil, algal oil | Long-chain omega-3, a major fat in the brain and eyes |
| ALA (alpha-linolenic acid) | Flaxseed (alsi), chia, walnuts, mustard oil | Plant omega-3; the body converts only a small fraction into EPA and DHA |
Because the conversion from ALA is limited, the most direct way to get EPA and DHA is from oily fish – or from a fish oil or algal oil supplement.
EPA vs DHA: what is the difference?
- EPA and DHA together contribute to the normal function of the heart, with a daily intake of 250mg EPA + DHA.
- DHA contributes to the maintenance of normal brain function and normal vision, with a daily intake of 250mg DHA.
Most fish oils provide both, usually with more EPA than DHA. When you compare products, look at the EPA and DHA in milligrams – not just the total fish oil.
Fish oil vs omega-3: why “1000mg” can mislead
A label that says “Fish Oil 1000mg” tells you the weight of the oil, not the omega-3 inside it. A standard fish oil softgel contains about 180mg EPA and 120mg DHA – roughly 300mg of omega-3. The rest is other fats.
| Standard fish oil | Triple strength fish oil | |
|---|---|---|
| EPA + DHA per softgel | About 300mg | About 900mg |
| Softgels for ~900mg EPA + DHA | 3 | 1 |
| What to check | The EPA and DHA amounts on the nutrition panel | |
“Triple strength” is not an official standard – it simply means about three times the EPA + DHA of a standard softgel. Always check the actual numbers.
How much omega-3 per day?
For healthy adults, many health authorities recommend at least 250-500mg of EPA + DHA a day, from food or supplements – roughly what you get from eating oily fish twice a week. Higher amounts are sometimes used under medical supervision. As a general guide, regulators consider combined EPA + DHA intakes of up to about 2-3g a day from all sources to be safe for adults, but always follow your product’s label and your doctor’s advice.
Best time to take fish oil
- With a meal. Omega-3s are fats, so they are absorbed best alongside food – and taking them with meals reduces fishy burps.
- Morning or evening – timing matters less than consistency. Splitting the dose between breakfast and dinner works well.
- Every day. Omega-3 levels in the body build up over weeks of regular intake.
Our pick: Rushi Herbs Omega-3 Fish Oil – triple-strength deep sea fish oil with 1000mg omega-3, including 550mg EPA and 350mg DHA, in every softgel. 60 softgels (30 days).
How to choose a good fish oil
- EPA + DHA in mg per softgel – not just “fish oil 1000mg”.
- Freshness – fish oil should not smell strongly fishy or rancid. Store it in a cool, dark place and close the lid tightly.
- A clear label – serving size, servings per bottle, ingredients and the manufacturer’s licence number (FSSAI in India).
- The right shell for you – most softgels use gelatin. Vegetarians should look for algal oil instead.
- Cost per gram of EPA + DHA – a cheaper bottle of standard fish oil can cost more per gram of omega-3 than a triple-strength one.
Fish oil vs cod liver oil vs algal oil
| Fish oil | Cod liver oil | Algal oil | |
|---|---|---|---|
| Source | Body of oily fish | Cod liver | Marine algae |
| EPA + DHA | Yes | Yes, usually less | Mainly DHA, some EPA |
| Also contains | – | Vitamins A and D – watch total intake | – |
| Vegetarian? | No | No | Yes (with a plant-based shell) |
Side effects and who should be careful
Fish oil is generally well tolerated. The most common side effects are fishy aftertaste or burps, mild stomach upset and loose stools – taking softgels with meals usually helps.
- Blood thinners (such as warfarin or aspirin) – omega-3 may add to their effect. Talk to your doctor first, and before any surgery.
- Heart rhythm conditions – some studies have linked higher omega-3 doses with a small increase in atrial fibrillation in people at risk. Ask your doctor.
- Fish or seafood allergy – avoid fish oil.
- Pregnancy and breastfeeding – DHA is important during pregnancy, but check with your doctor which product and dose is right for you.
- Children – use only products and doses made for their age.
Frequently asked questions
Is omega-3 the same as fish oil?
Not exactly. Fish oil is the oil; omega-3 (EPA and DHA) is the part of it that matters. A 1000mg fish oil softgel can contain anywhere from about 300mg to 900mg of omega-3.
Can vegetarians get EPA and DHA?
Yes – from algal oil supplements, made from the same algae that fish get their omega-3 from. Flaxseed, chia and walnuts provide ALA, which the body converts to EPA and DHA only in small amounts.
Can I take omega-3 with other supplements?
Usually yes. Avoid doubling up on several fish oil or cod liver oil products, and check with your doctor if you take prescription medicines.
Should I keep fish oil in the fridge?
Not necessary if you store it below 25°C away from light, but some people find chilled softgels cause fewer fishy burps.
This article is for general information and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Please consult a qualified healthcare professional before starting any supplement.
About Rushi Herbs
Rushi Herbs is an Indian herbal and nutrition brand based in Gujarat. Our products are made in GMP-compliant facilities and sold under FSSAI licence no. 20726031000958, with every ingredient and dose printed on the pack. Our guides are written by the Rushi Herbs team to explain ingredients in plain language - they are not a substitute for advice from your doctor.
