Supplement category
Omega-3 Supplements: Reading EPA and DHA Instead of Capsule Weight
Omega-3 is the category where the front of the pack most often misleads. A 1000 mg capsule usually contains around 300 mg of the fatty acids that were actually studied — and that is the number to compare.
What are omega-3 supplements?
Omega-3 supplements supply EPA and DHA from fish body oil, krill oil, cod liver oil or algal oil.
Concentration varies enormously. Standard fish body oil is roughly 30 % EPA plus DHA; concentrates reach 70 % or more.
Cod liver oil also supplies vitamins A and D, which caps how much you can safely take.
Who uses them
- People eating little oily fish.
- People advised to raise omega-3 intake for triglycerides, under medical guidance.
- Vegetarians and vegans, using algal oil.
Key ingredients
How to compare products
EPA + DHA per serving
The only fair comparison. Divide the price by grams of EPA plus DHA to compare products honestly.
Triglyceride versus ethyl ester form
Both are used commercially; absorption differences are modest and debated.
Freshness
Oxidised oil smells strongly fishy and is a genuine quality problem in hot climates.
Cod liver oil vitamin content
Counts towards your vitamin A and D totals — do not treat it as plain fish oil.
What to look for on the label
- EPA and DHA stated separately in milligrams
- A stated purity or heavy metal testing statement
- Packaging that protects from light and heat
- A best-before date well in the future
Safety
- Higher doses may add to anticoagulant and antiplatelet effects.
- Fish and shellfish allergy is a consideration; algal oil avoids it.
- Cod liver oil taken at high doses can exceed vitamin A limits.
Where to buy
These products reach African buyers through chain pharmacies, supermarket health aisles, online pharmacies, marketplaces and direct-order delivery. Each channel differs in price, choice, advice and accountability — our where to buy guide compares them, and the Kenya guide covers that market in detail.
Related health topics
Frequently asked questions
Is krill oil better than fish oil?
Krill supplies omega-3 in phospholipid form and typically at lower absolute doses per capsule. Compare on EPA and DHA per serving and per unit of cost.
How do I stop the fishy aftertaste?
Take capsules with a meal, or keep them in the freezer. A persistent strong fishy smell suggests the oil has oxidised.
Related guides
Medical disclaimer. BioMedic Africa publishes consumer health information and supplement research summaries. It is not a pharmacy, a clinic or a medicines regulator, and nothing here is a diagnosis, a prescription or a treatment plan. Dietary supplements are foods, not medicines: they are not intended to diagnose, treat, cure or prevent any disease. Speak with a pharmacist or a qualified healthcare professional before starting any supplement, especially if you are pregnant or breastfeeding, under 18, living with a long-term condition, or taking prescription medication.