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Omega-3 DHA+EPA daily dose calculator: how much do you actually get?

Calculate the real mg of DHA+EPA you get from your fish oil capsule. The AHA recommends 250–500 mg/day. Enter total oil, concentration % and capsules per day — instant result.

🗓️ Updated June 2026 Reviewed by Martín Rodríguez

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Reviewed by: Martín Rodríguez (editorial policy ) · Last reviewed: Jun 20, 2026

Total fish oil per capsule*

DHA+EPA concentration in the oil*

Capsules you take per day*

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Fish oil labels can be misleading: a bottle may say "1000 mg fish oil" in large print, but not all of those milligrams are DHA or EPA. What actually matters is the combined DHA+EPA concentration — that's what has documented effects on cardiovascular health, brain function and inflammation. This calculator tells you exactly how many mg of real DHA+EPA you get each day based on the total oil content, the concentration percentage from the label, and how many capsules you take. Reference: 250–500 mg combined DHA+EPA per day for healthy adults (AHA / WHO).

When to use this calculator

Check whether your fish oil capsule delivers enough DHA+EPA or is mostly filler oil.
Compare omega-3 brands to find which delivers more DHA+EPA per capsule at the same price.
Calculate how many capsules per day you need to hit the recommended 250–500 mg DHA+EPA target.
Decide whether it's worth paying more for a high-potency concentrate (60–90%) versus standard fish oil (18–30%).

Recommended DHA+EPA daily intake by population/condition

Population / condition	DHA+EPA per day	Supervision
Healthy adults	250–500 mg	Not required
Pregnancy / breastfeeding	≥200 mg additional DHA/day	Medical advice recommended
Documented heart disease	1,000 mg	Medical supervision required
Hypertriglyceridemia	2,000–4,000 mg	Medical supervision required

Fuente: American Heart Association (AHA), EFSA, WHO / OPS

How it works

How much omega-3 DHA+EPA do you need per day?

Population / condition	DHA+EPA/day	Source
Healthy adults	250–500 mg	AHA / WHO
Pregnancy / breastfeeding	≥200 mg additional DHA/day	EFSA / OPS
Documented heart disease	1,000 mg	AHA (medical supervision)
Hypertriglyceridemia	2,000–4,000 mg	AHA (medical supervision)

Table: DHA+EPA you get by oil size and concentration

Total oil/capsule	Concentration	DHA+EPA/capsule	Capsules for 250 mg	Capsules for 500 mg
1000 mg	18% (low standard)	180 mg	2	3
1000 mg	30% (standard)	300 mg	1	2
1200 mg	30%	360 mg	1	2
1000 mg	50% (concentrate)	500 mg	1	1
1000 mg	70% (high-potency)	700 mg	1	1
500 mg	80% (krill/rTG)	400 mg	1	2

What the label says vs. what it means

A supplement may print "1000 mg fish oil" in large type on the front, but that's the total weight of the oil — not the amount of active EPA and DHA. Standard fish oil typically contains only 18–30% EPA+DHA; high-purity concentrates (rTG-form oils) can reach 60–90%.

How it's calculated

DHA+EPA per capsule (mg) = Total fish oil per capsule (mg) × Concentration (%) ÷ 100

Daily DHA+EPA (mg) = DHA+EPA per capsule (mg) × Capsules per day

Examples:

1000 mg × 30% = 300 mg/capsule × 1 capsule = 300 mg/day

1000 mg × 30% = 300 mg/capsule × 2 capsules = 600 mg/day

1200 mg × 50% = 600 mg/capsule × 1 capsule = 600 mg/day

500 mg × 80% = 400 mg/capsule × 1 capsule = 400 mg/day

Reading the concentration from a label

If the label lists EPA and DHA mg separately (e.g., 180 mg EPA + 120 mg DHA), add them and divide by the total oil weight:

Concentration (%) = (EPA mg + DHA mg) ÷ Total oil mg × 100

Example: (180 + 120) ÷ 1000 = 0.30 = 30%

EPA vs. DHA — key differences

EPA (eicosapentaenoic acid): anti-inflammatory effect, reduces triglycerides, cardiovascular health.

DHA (docosahexaenoic acid): structural component of the brain and retina; critical for fetal development.

Standard supplements often have an EPA:DHA ratio of 3:2 (e.g., 180 mg EPA + 120 mg DHA per 300 mg total).

Concentration quality tiers

DHA+EPA Concentration	Oil Type
18–30%	Standard fish oil
30–60%	Intermediate concentrate
60–90%	High-potency (rTG, krill)

Editorial note

Reviewed by the Hacé Cuentas editorial team. Reference values are drawn from the AHA, EFSA, and NIH Office of Dietary Supplements. See sources below.

Disclaimer: Results are for reference only. Therapeutic doses (>1 g/day) should be prescribed by a physician. High-dose omega-3 can interact with anticoagulants. If you have heart disease, hypertriglyceridemia or are pregnant, consult your doctor before changing your supplement dose.

Example: standard 1000 mg capsule at 30% concentration, 1 capsule/day

Data: 1000 mg fish oil capsule, label shows 300 mg EPA+DHA (30% concentration). Taking 1 capsule per day.

DHA+EPA per capsule: 1000 mg × 30 ÷ 100 = 300 mg DHA+EPA per capsule.

Daily total: 300 mg × 1 capsule = 300 mg/day.

Comparison with AHA reference (250–500 mg/day): 300 mg/day falls within the recommended range for healthy adults.

To reach 500 mg/day: you'd need 2 capsules of this brand (600 mg) or a ≥50% concentrate to get there in 1 capsule.

With one 1000 mg capsule at 30% concentration, you get 300 mg DHA+EPA/day — within the AHA-recommended range for healthy adults without documented heart disease.

Frequently asked questions

How much omega-3 DHA+EPA should I take daily?

The American Heart Association and the WHO both recommend 250–500 mg/day of combined DHA+EPA for healthy adults without cardiovascular disease. For documented heart disease, guidelines suggest 1,000 mg/day under medical supervision. For severe hypertriglyceridemia, cardiologists may prescribe 2,000–4,000 mg/day with pharmaceutical-grade omega-3 products.

Why does the label say 1000 mg but I only get 300 mg of EPA+DHA?

Because fish oil contains many types of lipids beyond EPA and DHA: palmitic acid, oleic acid, minor omega-3s, vitamin D, etc. Standard fish oil concentrates only 18–30% EPA+DHA. 'Concentrated' or 'high-potency' supplements raise that fraction to 50–90%.

How many fish oil capsules should I take per day?

It depends on your supplement's concentration. With a standard 30% fish oil (300 mg DHA+EPA per 1000 mg capsule), 1 capsule covers the 250 mg minimum and 2 capsules reach the 500–600 mg optimal range. With a 50%+ concentrate, 1 capsule already covers the full recommended range. Use the calculator above to find your exact intake.

How do I calculate the concentration if the label lists EPA and DHA separately?

Easy: add the EPA mg and DHA mg, then divide by the total oil weight. Example: a 1000 mg capsule with 180 mg EPA and 120 mg DHA has a concentration of (180+120)/1000 = 30%. Enter that percentage directly in the calculator.

Can I take omega-3 if I'm on blood thinners like warfarin?

Doses above 2 g/day of EPA+DHA can have an additive anticoagulant effect and increase bleeding risk in patients on warfarin, heparin, or antiplatelet drugs (aspirin, clopidogrel). Always tell your doctor or hematologist if you plan to supplement above 1 g/day.

Does plant-based omega-3 (chia, flaxseed) replace fish oil?

Not equivalently. Chia and flaxseed provide ALA (alpha-linolenic acid), a plant precursor. The body converts ALA to EPA/DHA with very low efficiency: <5–10% in typical adults, even less in older individuals or those with high omega-6 intake. For the documented cardiovascular and brain benefits, pre-formed EPA+DHA (fish, supplements) is far more effective.

When is the best time to take omega-3 supplements?

With a fat-containing meal — ideally lunch or dinner. Omega-3 fatty acids are absorbed much better in the presence of dietary fat (bioavailability can increase by up to 50% versus fasting). Taking them with food also reduces the fishy aftertaste or reflux some people experience.

What's the difference between EPA and DHA, and which is more important?

EPA (eicosapentaenoic acid) is the primary anti-inflammatory omega-3; it reduces blood triglycerides and is the key driver of cardiovascular benefits. DHA (docosahexaenoic acid) is a structural component of the brain and retina and is critical for fetal development. For healthy adults, supplements with an EPA:DHA ratio of 3:2 or 2:1 are the most studied. For depression, trials with EPA-dominant formulas (≥60% EPA) show better outcomes.

How do I know if my omega-3 supplement is high quality?

Look for third-party certifications: IFOS 5-star (tests for rancidity, heavy metals and PCBs), GOED Member (Global Organization for EPA and DHA), NSF Certified for Sport or USP Verified. A strong fishy smell when you open the capsule is a sign of rancidity. Store the bottle in the refrigerator after opening.

Do pregnant women need more DHA?

Yes. The EFSA and OPS recommend at least 200 mg/day of additional DHA during pregnancy and breastfeeding, on top of the standard 250 mg/day intake. DHA is essential for fetal brain and retinal development in the third trimester. Most prenatal supplements include DHA — check that yours provides at least 200 mg of DHA specifically.

Sources & references

Methodology & trust

Editorial

Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con American Heart Association — Fish and Omega-3 Fatty Acids, según nuestra política editorial y metodología.

Updates

Última revisión: June 20, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). Omega-3 DHA+EPA daily dose calculator: how much do you actually get?. Hacé Cuentas. https://hacecuentas.com/omega-3-daily-dha-epa-dose

Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.

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