Quick answer: count EPA + DHA, not the total "fish oil" on the front of the pack. For general health, the European Food Safety Authority sets an adequate intake of about 250 mg EPA + DHA a day for adults, roughly what you get from 1–2 servings of oily fish a week. Supplement users commonly take 250–1,000 mg EPA + DHA a day. The US FDA advises not going above 3 g a day of EPA + DHA combined, with no more than 2 g from supplements, unless a doctor advises it.
Fish oil vs EPA and DHA: the key difference
A capsule labelled "1000 mg fish oil" does not give you 1000 mg of omega-3. Fish oil is a mix of fats, and only part of it is EPA and DHA. A standard fish oil is often around 30% EPA + DHA, so 1000 mg of oil may give about 300 mg of the omega-3s that matter. Always look for the EPA and DHA figures per serving.
Common daily intakes
| Goal | Typical EPA + DHA per day | Notes |
|---|---|---|
| General diet gap (rarely eat fish) | 250–500 mg | Matches common dietary guidance |
| Active adults and gym-goers | 500–1,000 mg | A common range in sports nutrition |
| Higher amounts | Above 2 g from supplements | Only with medical advice |
For what omega-3 does in training, read omega-3 fish oil in fitness and recovery.
How to work out your serving
- Find EPA mg and DHA mg per serving on the back label.
- Add them together.
- Check how many capsules make one serving; many brands list 2 capsules.
- Divide your target by EPA + DHA per serving.
Example: a serving of 2 softgels with 180 mg EPA + 120 mg DHA gives 300 mg EPA + DHA. One serving a day sits in the general-health range; two servings give 600 mg.
When and how to take it
- Take it with a meal that contains some fat. Absorption improves and fishy burps reduce.
- Splitting the dose between breakfast and dinner can help if you get reflux.
- Store it away from heat and sunlight, and close the cap tightly.
Side effects and who should be careful
- Common: fishy aftertaste, burping, mild stomach upset or loose stools.
- Check with a doctor first if you take blood thinners or antiplatelet medicine, have a bleeding disorder, are due for surgery, have a fish or seafood allergy, or are pregnant or breastfeeding.
How to tell if a fish oil is good quality
- EPA and DHA listed separately in mg.
- No strong rancid smell when you open the bottle (a mild sea smell is normal).
- Softgels that are not stuck together or cloudy.
- FSSAI licence, batch number and expiry on the pack.
Comparing brands? See best omega-3 fish oil capsules in India.
Denzour Fish Oil
Denzour Omega 3 Fish Oil provides 180 mg EPA and 120 mg DHA per serving of 2 softgels, taken once a day. That is 300 mg EPA + DHA, in line with general-health intakes. A pack of 100 capsules lasts 50 days at one serving a day. Browse the fish oil collection.
FAQs
Can I take fish oil every day?
Yes, healthy adults commonly take it daily at the amounts above.
Is it better to take fish oil in the morning or at night?
Timing matters less than taking it with food. Choose the meal you eat most reliably.
Can vegetarians get EPA and DHA?
Flaxseed and walnuts give ALA, which the body converts to EPA and DHA only in small amounts. Algae oil is the vegetarian source of DHA.
Can I take fish oil with whey protein and creatine?
Yes. They work in different ways and can be taken the same day. More benefits: benefits of taking fish oil.
This article is for general information only and is not medical advice. If you take medication, have a medical condition, or are pregnant or breastfeeding, speak to a doctor before taking fish oil supplements.
