Fish oil is one of the most researched supplements on the planet — and also one of the most misunderstood. Let’s cut through the noise and look at what the evidence actually supports.
EPA vs DHA: The Two That Matter
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Omega-3 fatty acids are polyunsaturated fats, but only two matter for human health: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both are found in oily fish — sardines, mackerel, salmon, herring — and both serve distinct roles in the body.
EPA is primarily involved in managing inflammation and supporting cardiovascular health. DHA is dominant in brain tissue and is critical for cognitive function, eye health, and neurological development. A quality fish oil supplement should provide meaningful amounts of both.
Anti-inflammatory, supports heart health, helps manage triglyceride levels. Higher EPA ratios may be beneficial for mood regulation.
Critical for brain structure and function, eye health, and foetal development. Makes up ~40% of brain fatty acids.
Fish Oil vs Krill Oil: What’s the Difference?
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Krill oil has gained popularity as an alternative to fish oil, often marketed as more sustainable and bioavailable. The evidence doesn’t fully support those claims.
Krill oil’s omega-3s are partially bound to phospholipids, which theoretically improves absorption — but fish oil provides substantially higher doses of EPA and DHA per capsule at a lower cost. Krill oil also contains astaxanthin (an antioxidant) which is a bonus, but the total omega-3 dose you get per pound is significantly lower.
If you’re taking omega-3s for cardiovascular or inflammatory support, fish oil with high EPA/DHA potency is generally the better choice.
Who Benefits Most from Fish Oil?
The research is most robust for certain groups:
Who Should Consider Fish Oil
- Those with elevated triglycerides (EPA is well-supported here)
- People managing chronic low-grade inflammation
- Individuals with a diet low in oily fish
- Those concerned with cardiovascular health
- People with dry eyes or screen-heavy lifestyles
- Adults concerned with cognitive decline
Dosage: How Much Is Effective?
Most studies showing benefit use 1,000–3,000mg of combined EPA/DHA daily — not total fish oil weight. Many cheap supplements list 1000mg of “fish oil” but only 300mg of actual EPA/DHA. Read the label carefully.
For triglyceride management, studies have used 2,000–4,000mg of EPA/DHA daily under medical supervision. For general health maintenance, 1,000mg combined EPA/DHA is a reasonable baseline for those who don’t eat oily fish 2–3 times per week.
Choosing a Clean Brand
Fish oils are prone to oxidation — and cheaply processed oils can contain peroxides and rancid compounds that are pro-inflammatory rather than anti-inflammatory. Here’s what to look for:
Signs of a Quality Fish Oil
- Third-party tested for heavy metals, PCBs, and oxidation
- Contains tocopherols (vitamin E) as natural preservatives
- Provides high EPA/DHA per softgel (not just fish oil weight)
- Sourced from small fish low in mercury (anchovy, sardine, mackerel)
- Stored in dark bottles, kept cool
Keep your fish oil in the fridge — this dramatically slows oxidation and keeps the oil fresher for longer. If your fish oil capsules smell strongly fishy or have an off taste, they’re likely already oxidised.
My Take
Fish oil is one of the few supplements where I think most people could benefit but few actually take optimally. The key is dose — most people under suplement because they’re using a low-dose product. Aim for 1,000mg+ of combined EPA/DHA daily, and buy from a brand that publishes third-party test results.
The triglyceride-lowering evidence alone makes a compelling case, particularly for anyone whose diet is heavy in processed foods and refined carbs (which promote inflammation). It’s not a magic bullet, but it’s one of the most well-supported foundational supplements out there.
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