Omega-3 from fish oil
Fish oil supplies the long-chain omega-3 fatty acids EPA and DHA in concentrated form. Regulation (EU) No 432/2012 ties the heart claim to a daily intake of 250 mg of EPA and DHA combined. In our food database a single 100-gram serving of mackerel already supplies 2300 mg, a multiple of that.
What sits in a capsule, and what does not
Fish oil is oil from oily fish, in which the fatty acids EPA and DHA occur at higher concentration than in the original flesh. What you buy differs sharply by product, though: the total amount of oil on the packaging says nothing about how much EPA and DHA it holds. Our own supplement file is explicit about this. The row for the omega-3 product carries the status CHECK LABEL with the note that the EPA, DHA, D3 and K2 amounts can only be taken from the label. We carry that honesty over here. Packaging therefore often shows a large figure for the amount of oil and a small one for EPA and DHA; only that second figure can be compared.
The claims, with their conditions attached
Regulation (EU) No 432/2012 states, among others: "EPA and DHA contribute to the normal function of the heart", expressly at a daily intake of 250 mg of EPA and DHA combined. Two further wordings concern DHA and the maintenance of normal brain function and normal vision, both at a daily intake of 250 mg DHA. We name those conditions every time, because a claim without its condition is no longer a quoted claim but an assertion of our own. All three wordings above sit at a daily intake of 250 mg. That figure is therefore not a recommendation from us or from a manufacturer, but the condition under which the sentence may be used at all.
What 250 mg means beside a plate of fish
That 250 mg is a claim condition, not a recommended daily amount; the trade often blurs that distinction. Set beside our food data, the proportion stands out. A hundred grams of mackerel supplies 900 mg EPA and 1400 mg DHA, 2300 mg together. Salmon reaches 2147 mg, anchovies 2055 mg and herring 2000 mg. Two servings of oily fish a week therefore deliver considerably more across the week than a daily capsule of modest strength — and they bring iodine, selenium and vitamin D along. Not every fish weighs in equally, incidentally: raw tuna comes to 47 mg EPA and 223 mg DHA in our database, 270 mg together, and raw cod to 158 mg.
Timing and storage
For absorption it is practical to take this oil with a meal containing fat, because fat-soluble substances travel along with it. Beyond that, daily regularity matters more than the hour. Storage does deserve attention: omega-3 fatty acids are sensitive to oxygen, light and heat, and rancid oil can be smelled and tasted. A bottle standing open on the counter for months is not a good agreement with yourself. We sell no fish oil and assess no brands; these are properties of the substance, not product advice. A small pack you finish within weeks is more practical for that same reason than a large bottle that lasts months. Storing it cool and dark does the rest.
When this is unnecessary, and what is not settled
If you eat oily fish twice a week, this subject is largely closed for you. We sell nothing and run no affiliate links; this project's source data contained third-party partner links, and they have been deliberately left out. What is not settled matters just as much: outside the three wordings above, no authorised claims exist about joints, recovery after training, mood or inflammation. If you use blood thinners or face a procedure, this question belongs expressly with your doctor. What is settled is the arithmetic above: two servings of oily fish a week turn this subject, for most people, into a shopping agreement rather than a purchase.
Frequently asked questions
How much EPA and DHA per day?
Regulation (EU) No 432/2012 ties the heart claim to 250 mg of EPA and DHA combined per day. That is a claim condition, not a recommended daily amount.
Is fish oil better than simply eating fish?
A hundred grams of mackerel supplies 2300 mg of EPA and DHA combined. Two servings of oily fish a week therefore deliver amply, plus iodine, selenium and vitamin D.
What should you check on a fish oil label?
The amount of EPA and DHA per dose, not the total amount of oil. Our own supplement source marks this product CHECK LABEL for exactly that reason.
What has fish oil not been shown to do?
Outside the claims about heart, brain function and vision, no authorised wordings exist. Statements about joints, recovery or mood fall outside them.
Sources
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.