Verified Supplement Data

EPA vs DHA: What EPA and DHA Are, and Which Omega-3 You Need

EPA and DHA are the two long-chain omega-3 fats in fish oil and algae oil. Most fish oils we price have more EPA than DHA; Momentous Omega-3 has equal amounts. The algae oils that list both have more DHA. No ratio has been shown to be better for general use, so compare products by EPA and DHA per serving and by cost.

By Erin Rose Updated October 17, 2026 How we score

EPA and DHA in every omega-3 we price

13 fish oils and algae oils, with the EPA and DHA from each label, cheapest per 1,000 mg first.

ProductEPA / DHA a servingEPA:DHAPer 1,000 mg
NOW Foods Ultra Omega-31 softgel 500 / 250 mg 2:1 $0.21
Viva Naturals Triple Strength Omega-32 softgels · IFOS 1,500 / 570 mg 2.6:1 $0.30
Sports Research Triple Strength Omega-31 softgel · IFOS 690 / 260 mg 2.7:1 $0.34
Nature Made Fish Oil 1200 mg2 softgels · USP Verified 360 / 240 mg 1.5:1 $0.42
Carlson Elite Omega-3 Gems2 softgels · IFOS 800 / 600 mg 1.3:1 $0.47
Sports Research Vegan Omega-31 softgel 630 mg together Not split $0.71
Puori O3 Fish Oil3 softgels · IFOS 1,250 / 500 mg 2.5:1 $0.81
Momentous Omega-32 softgels · NSF Certified for Sport 800 / 800 mg 1:1 $0.83
Barlean's Ideal Omega 31 softgel · IFOS 750 / 250 mg 3:1 $0.97
DEVA Vegan Omega-3 DHA-EPA1 softgel 500 mg together Not split $1.07
Nordic Naturals Algae Omega2 softgels 195 / 390 mg 1:2 $1.15
Future Kind Vegan Omega-31 softgel 275 mg together Not split $1.82
Garden of Life Minami Algae Omega-32 softgels DHA 500 mg DHA only listed $2.29

Per 1,000 mg = Amazon price ÷ (servings in the bottle × EPA and DHA a serving) × 1,000. 3 products print only a combined amount. Products with no program shown are not on IFOS, NSF or USP. More on that: third-party tested fish oil.

What is the difference between EPA and DHA?

DHA is part of the cell membranes in your brain and eyes; NIH’s fact sheet notes it is concentrated there. EPA is used to make signaling molecules, including ones that help switch off inflammation (Serhan 2014). Your body turns some EPA into DHA, but it does not turn DHA back into EPA (Metherel 2019). It makes only small amounts of either from the plant omega-3 in flax and chia, so fish or algae oil is the practical way to get them.

Does the ratio matter?

Not for general use. Most fish oils carry more EPA than DHA, and algae oils carry more DHA. No trial has shown one ratio is better for a healthy adult. Compare the EPA and DHA per serving and the cost, and take it with a meal.

Does DHA help memory?

Not in healthy older adults. In the three trials a Cochrane review pooled, people who took omega-3 did no better on thinking or memory tests than people on placebo. DHA matters for the brain, but taking more of it has not been shown to sharpen it.

How to read EPA and DHA on the label

The big number on the front is usually the fish oil, not the omega-3 in it. Add the EPA and DHA lines on the Supplement Facts panel. A typical “1,000 mg fish oil” softgel holds about 180 mg of EPA and 120 mg of DHA, 300 mg in all.

Windmill Omega 3 Fish Oil label. The front says 1,000 mg. The Supplement Facts panel lists fish oil 1,000 mg, EPA 180 mg, DHA 120 mg, total omega-3 fatty acids 300 mg.
Windmill Omega 3 Fish Oil: 1,000 mg of fish oil, 300 mg of EPA and DHA. Source: NIH label database, label 334710.

Is it safe?

For most adults, yes. US and European regulators found no safety concern at up to 5 g of EPA and DHA a day from supplements. At high amounts fish oil can slightly slow blood clotting, though pooled trials found no clear rise in serious bleeding (Javaid 2024). In heart trials, high amounts raised the chance of atrial fibrillation. If you take a blood thinner or have a heart rhythm problem, ask your doctor first.

Questions people ask

How much EPA and DHA do I need a day?

European food safety experts advise 250 to 500 mg of EPA and DHA a day for adults, counting the fish you eat (EFSA 2012). One softgel of most fish oils in the table covers that. How much to take.

Can I get EPA and DHA from flaxseed or chia?

Only a little. They contain ALA, a plant omega-3, and your body turns only a small share of it into EPA and even less into DHA (NIH). If you eat no fish, an algae oil gives you DHA directly.

Do algae oils have EPA?

Some do. The algae oils in the table that list both have more DHA than EPA, and one lists DHA only. Check the EPA line on the label.

Which omega-3 supplements have the most EPA?

By label, the most EPA-heavy products we price are Barlean's Ideal Omega 3 (3:1 EPA:DHA), Sports Research Triple Strength Omega-3 (2.7:1 EPA:DHA), Viva Naturals Triple Strength Omega-3 (2.6:1 EPA:DHA). The DHA-heavy ones are Nordic Naturals Algae Omega (1:2 EPA:DHA) and Garden of Life Minami Algae Omega-3 (DHA only listed). Prices are Amazon prices from November 6, 2026.

Sources

  1. Metherel AH, et al. “Compound-specific isotope analysis reveals no retroconversion of DHA to EPA but substantial conversion of EPA to DHA following supplementation.” Am J Clin Nutr. 2019. PubMed 31204771
  2. Sydenham E, et al. “Omega 3 fatty acid for the prevention of cognitive decline and dementia.” Cochrane Database Syst Rev. 2012. PubMed 22696350
  3. Serhan CN. “Pro-resolving lipid mediators are leads for resolution physiology.” Nature. 2014. PubMed 24899309
  4. Javaid M, et al. “Bleeding Risk in Patients Receiving Omega-3 Polyunsaturated Fatty Acids: A Systematic Review and Meta-Analysis of Randomized Clinical Trials.” J Am Heart Assoc. 2024. PubMed 38742535
  5. NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Health Professionals. Safety limits: US FDA letter, June 2019; EFSA Journal 2012;10(7):2815.
  6. Labels: each brand’s Supplement Facts; prices: Amazon, checked November 6, 2026.