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Pure Vitamins UK High-Strength Omega-3 Fish Oil softgels showing EPA vs DHA omega-3 content and benefits

June 3, 2026

EPA vs DHA: What's the Difference and How Much Do You Need?

by Dr. Miron in News

EPA vs DHA: what is the difference and how much do you need?

EPA vs DHA comes down to their roles: EPA and DHA together contribute to the normal function of the heart at 250 mg a day, while DHA additionally contributes to the maintenance of normal brain function and normal vision at 250 mg of DHA a day. They are the two long-chain omega-3 fatty acids from oily fish, and once you understand what each one does, and how much you actually need, you can read any fish oil label properly.

Reviewed and updated: 23 July 2026

TL;DR

What they are: EPA and DHA, the two active long-chain omega-3s in oily fish and fish oil.
Who they are for: anyone whose diet is light on oily fish. DHA matters especially for brain and vision, and both together for the heart.
The one thing to know: read the EPA and DHA figures on the label, not the total oil weight. That is the number that tells you what you are really getting.

What are EPA and DHA?

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the two long-chain omega-3 fatty acids found in oily fish and fish oil. They are the forms of omega-3 the body uses most readily, and they are different from ALA, the shorter-chain omega-3 in plant foods like flaxseed. Your body can convert ALA into EPA and DHA, but only inefficiently. Based on a review retrieved from PubMed, conversion of ALA to EPA is limited in men and further conversion to DHA is very low, though women convert somewhat more (Burdge and Calder, 2005, DOI). That is why preformed EPA and DHA, from fish or algae, are the reliable route. When people talk about the benefits of omega-3, they almost always mean these two.

What is the difference between EPA and DHA?

They are related but play different roles. EPA and DHA together contribute to the normal function of the heart, at a daily intake of 250 mg. DHA specifically contributes to the maintenance of normal brain function and to the maintenance of normal vision, at a daily intake of 250 mg of DHA. DHA is also a structural building block that is especially concentrated in the brain and in the retina of the eye, which is part of why it carries those extra roles. So in short: EPA works alongside DHA for the heart, DHA does the brain and vision heavy lifting, and a good fish oil gives you a meaningful amount of both. We cover the heart side in best fish oil for heart health and the vision angle in omega-3 and dry eyes.

How much EPA and DHA do you need a day?

The authorised claims give clear reference points: 250 mg of EPA and DHA combined for the heart, and 250 mg of DHA for brain and vision. Many health authorities also suggest around two portions of fish a week, one of them oily, as a dietary target. If you eat oily fish regularly, you may already be there. If you rarely do, which is common in the UK, a supplement is a simple way to close the gap.

Why the fish oil dose matters more than the front of the pack

Here is the honest catch with fish oil: a 1,000 mg fish oil capsule is not 1,000 mg of EPA and DHA. That is the weight of the whole oil, and EPA and DHA are only a fraction of it. Low-strength products can contain surprisingly little active omega-3 per capsule, so you would need several to reach a meaningful intake. Always read the EPA and DHA figures on the back, not just the total oil weight on the front. Our high-strength Omega-3 provides 1,732 mg of omega-3 per serving, with EPA and DHA comfortably above the 250 mg reference points, so the amounts that matter are genuinely there.

Does the form of omega-3 affect absorption?

It can. Based on a randomised trial retrieved from PubMed in 150 healthy volunteers, identical doses of EPA and DHA raised the omega-3 index (the proportion of EPA and DHA in red blood cell membranes) faster and to a greater extent when taken as re-esterified triacylglycerides than as ethyl esters over six months (Neubronner et al., 2011, DOI). The practical takeaway is to choose a well-formulated oil and take it with a meal, rather than judging a product on its front-of-pack number alone.

Natural sources of EPA and DHA

The richest food sources are oily fish: salmon, mackerel, sardines, herring, trout and anchovies. Plant foods such as flaxseed, chia and walnuts provide ALA, which as we saw converts poorly, so they are not a dependable source of EPA and DHA on their own. For vegans and vegetarians, algae oil is the direct plant source of preformed EPA and DHA, which we cover in fish oil vs algae.

What to realistically expect

Omega-3 is a steady, background nutrient, not a quick fix. Levels in your cell membranes build gradually over weeks to months of consistent intake, which is exactly what the six-month trial above reflects. Take it daily, give it time, and think of it as topping up a nutrient most of us are short on rather than something you will feel overnight.

A few cautions worth knowing

Fish oil contains fish, so it is not suitable if you have a fish allergy. Take omega-3 with a meal that contains some fat to help absorption. If you take blood-thinning medication, are pregnant or breastfeeding, or are managing a medical condition, have a quick word with your GP or pharmacist before starting.

The takeaway

EPA and DHA are the two active long-chain omega-3s; EPA and DHA support normal heart function at 250 mg, and DHA additionally supports normal brain function and vision at 250 mg of DHA; and the number that matters on a label is the EPA and DHA content, not the total oil weight. Our High-Strength Omega-3 is Formulated in the UK and tested for purity and heavy metals at our GMP-certified facility. Browse the range on our Pure Vitamins UK home page.

View High-Strength Omega-3

Frequently asked questions

What is the difference between EPA and DHA? Both support normal heart function together at 250 mg a day; DHA additionally supports normal brain function and normal vision at 250 mg of DHA.

How much EPA and DHA per day? 250 mg combined for the heart, and 250 mg of DHA for the brain and vision reference points.

Is 1,000 mg of fish oil enough? Not necessarily, because that is the oil weight, not the EPA and DHA content. Read the EPA and DHA figures on the back of the pack.

Can I get EPA and DHA without fish? Yes. Algae oil is the vegan and vegetarian source of preformed EPA and DHA.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Contains fish. If you are pregnant, breastfeeding, taking medication (including blood thinners) or managing a medical condition, speak to your GP or pharmacist before starting a new supplement.

Dr. Miron, Founder of Pure Vitamins UK.

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Tags: Brain Health EPA vs DHA fish oil Fish Oil Benefits health supplements Heart Health Omega-3 Vegan Omega-3

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