EPA vs DHA: How to Read an Omega-3 Supplement Label Before You Buy
You turn over an omega-3 bottle and see four figures: 1,000 mg krill oil, 240 mg total omega-3, 120 mg EPA and 65 mg DHA. Which amount matters most: 1,000 mg, 240 mg, 185 mg, 120 mg or 65 mg?
The confusion is normal. All of those figures can be correct, but they describe different layers of the same complete serve. The useful skill is knowing which numbers sit inside the others and which two numbers can be added.
Four numbers on one omega-3 label
An omega-3 supplement label often gives several amounts because the oil, the omega-3 content and the named fatty acids are not the same measurement.
- Total oil is the complete amount of fish, krill or algal oil in the labelled serve.
- Total omega-3 is the amount of that oil declared as omega-3 fatty acids.
- EPA is the separately identified amount of eicosapentaenoic acid.
- DHA is the separately identified amount of docosahexaenoic acid.
The largest number on the front of the bottle is not automatically the EPA-plus-DHA amount. When comparing options in the Puraz omega collection, begin with the complete serving panel rather than the largest front-label figure.
EPA vs DHA: the direct answer
EPA and DHA are different long-chain omega-3 fatty acids, and neither is universally better. The total oil figure is not automatically the amount of EPA and DHA. Check the complete daily serve, find total oil and total omega-3, then add the separately listed EPA and DHA. Compare that sum with the nested totals. Source, format, cautions and individual requirements also matter.
Build the nested-label map
Picture the label as a set of amounts sitting inside one another:
Complete fish, krill or algal oil amount
contains
Total declared omega-3 fatty acids
which include
EPA plus DHA plus any other omega-3 fatty acids not separately identified
These are nested amounts. Do not add total oil, total omega-3, EPA and DHA together. EPA and DHA are already included within total omega-3, and total omega-3 is already included within the total oil amount.
For broader guidance on serving sizes, ingredient lists and panel wording, read our guide to reading a supplement label in New Zealand.
EPA and DHA without a winner
EPA and DHA belong to the same long-chain omega-3 family, but they are distinct fatty acids. Their biological roles overlap, and both commonly appear in marine omega-3 supplements.
| Label point | EPA | DHA |
|---|---|---|
| Full name | Eicosapentaenoic acid | Docosahexaenoic acid |
| Type | Long-chain omega-3 | Long-chain omega-3 |
| Role boundary | Participates in omega-3-derived signalling pathways | An important structural component of cell membranes and especially concentrated in the brain and retina |
| How it appears | Frequently listed with DHA, with the amount varying by source and formula | Frequently listed with EPA, with the amount varying by source and formula |
| What not to assume | A higher EPA figure is not automatically better | A higher DHA figure is not automatically better |
A product's EPA-to-DHA ratio describes that formula. It should not be turned into a personalised recommendation for a diagnosed condition. Individual requirements vary, and condition-specific decisions belong with a qualified health professional.
For a focused look at omega-3s and everyday brain-health context, see Stay Sharp with Omega-3s.
The 20-second omega-label calculation
- Confirm how many capsules, softgels or millilitres make one complete serve.
- Record the total oil amount.
- Record the total omega-3 amount.
- Record EPA.
- Record DHA.
- Add EPA and DHA.
- Compare the combined EPA-plus-DHA amount with total omega-3 and total oil.
Combined EPA and DHA = EPA + DHA
Disclosed EPA-and-DHA concentration = combined EPA and DHA ÷ total oil × 100
Cost per complete serve = product price ÷ number of complete serves
Concentration is one comparison factor, not a complete quality score. It does not tell you by itself whether the source suits your diet, the serving fits your routine, the cautions are appropriate or the product's quality statements are specific and verifiable.
Five omega-label traps
1. Total oil mistaken for total omega-3
A label might show 1,000 mg fish oil and 300 mg total omega-3. The declared omega-3 amount is 300 mg, not 1,000 mg.
2. Total omega-3 mistaken for EPA plus DHA
Suppose a complete serve lists 300 mg total omega-3, 180 mg EPA and 80 mg DHA. The disclosed EPA-plus-DHA amount is 260 mg. The remaining 40 mg is part of total omega-3 but is not separately identified.
3. One capsule compared with another product's complete serve
One product may list its amounts per capsule while another lists them per two-softgel serve. Compare both products using their complete labelled serves, or convert them to the same serving basis first.
4. EPA-to-DHA ratio treated as a personalised prescription
A 2:1 ratio is a description of a formula, not a universal instruction. Do not select a ratio to manage high triglycerides, heart disease, arthritis, depression, pregnancy or another medical situation without qualified advice.
5. Other ingredients added as if they were extra omega-3
Phospholipids, astaxanthin, vitamin E and other ingredients are not automatically extra omega-3. For example, 240 mg total omega-3 plus 420 mg phospholipids does not equal 660 mg omega-3.
The Puraz Four-Line Omega Check: How 1,000 mg, 240 mg, 120 mg and 65 mg Fit Together
The current Puraz 100% Krill Oil label gives its amounts per complete serve of two softgels:
| Current label line | How it fits |
|---|---|
| Krill oil: 1,000 mg | The complete krill-oil amount |
| Total omega-3 fatty acids: 240 mg | The declared omega-3 subset within the krill oil |
| EPA: 120 mg | The separately identified EPA portion within total omega-3 |
| DHA: 65 mg | The separately identified DHA portion within total omega-3 |
The arithmetic is straightforward:
- EPA plus DHA: 120 mg + 65 mg = 185 mg
- Total omega-3 minus EPA plus DHA: 240 mg - 185 mg = 55 mg
- Disclosed EPA-and-DHA concentration: 185 mg ÷ 1,000 mg × 100 = 18.5 percent
The 55 mg difference can only be described from the current label as other omega-3 fatty acids not individually specified. We should not assign it to a particular fatty acid without additional verified documentation.
The label also lists 420 mg phospholipids and 400 mcg astaxanthin. These should not be added to EPA or DHA as extra omega-3. Phospholipids can be part of the structure carrying omega-3 fatty acids, so the 420 mg line is not necessarily an independent amount that can be stacked on top of the 1,000 mg total oil. Astaxanthin is a different compound and is not an omega-3 fatty acid.
The calculated 18.5 percent figure describes the disclosed EPA plus DHA relative to total krill oil. It does not prove that the product is superior or inferior overall. For more help reconciling serving panels across the range, visit Nutrition Facts for Puraz Products.
Pass the source and suitability gates
Once the arithmetic makes sense, move beyond the numbers. Ask:
- Is the source fish, krill or algae?
- Does that source suit my dietary preferences?
- Are seafood or crustacea allergies relevant?
- Is the complete serving realistic for my routine?
- Could medicines or an existing health condition affect suitability?
- Am I pregnant or breastfeeding?
- Does the product clearly disclose EPA and DHA?
- Are its testing or quality statements specific and verifiable?
Fish, krill and algae can all provide long-chain omega-3s in different formats. No source is universally best. For a separate source comparison, read Krill Oil or Fish Oil: Which Is Better?.
New Zealand dietary supplements are not subject to a government pre-approval process for effectiveness. The product sponsor is responsible for quality, safety and legal compliance, so a government-approved claim should not be inferred from a product being available for sale.
A one-product decision check
Before purchasing one omega-3 product, make sure you can answer yes to these five questions:
- Can I identify the full daily serve?
- Can I find the separately listed EPA and DHA amounts?
- Do I understand the difference between total oil and total omega-3?
- Does the source and format suit me?
- Have I checked the cautions and professional-advice boundaries?
What to do next
- Turn the bottle to the complete serving panel.
- Circle total oil, total omega-3, EPA and DHA.
- Add EPA and DHA without adding the nested totals again.
- Check the source, cautions and routine fit before purchasing.
Frequently asked questions
What is the difference between EPA and DHA?
EPA and DHA are distinct long-chain omega-3 fatty acids. EPA participates in omega-3-derived signalling pathways, while DHA is an important structural component of cell membranes and is especially concentrated in the brain and retina. Their roles overlap, and products often contain both.
Which is better, EPA or DHA?
Neither EPA nor DHA is universally better. The useful choice depends on the full formula, source, serving size, dietary preferences, cautions and individual requirements. A higher figure for one fatty acid is not automatically a better product.
Should I add EPA and DHA together on a supplement label?
Yes. Add the separately listed EPA and DHA to calculate the disclosed combined EPA-plus-DHA amount. Do not then add that result to total omega-3 or total oil, because EPA and DHA are already included within those nested totals.
Is 1000 mg fish oil the same as 1000 mg omega-3?
No. A 1,000 mg fish-oil figure usually describes the complete oil amount. The amount of total omega-3, EPA and DHA may be lower and should be checked separately on the complete serving panel.
What does total omega-3 mean on a label?
Total omega-3 is the full amount of omega-3 fatty acids declared in one labelled serve. It can include EPA, DHA and other omega-3 fatty acids that are not separately named.
What EPA-to-DHA ratio should I choose?
There is no single EPA-to-DHA ratio that suits every adult. A label ratio describes the formula, not a personalised prescription. Ask a qualified health professional for advice connected to medicines, pregnancy, health conditions or a specific clinical goal.
How much EPA and DHA is in Puraz Krill Oil?
The current Puraz 100% Krill Oil label lists 120 mg EPA and 65 mg DHA per complete serve of two softgels. Added together, that is 185 mg EPA plus DHA. The same serve lists 240 mg total omega-3 and 1,000 mg krill oil.
Who should check with a health professional before taking omega-3 supplements?
People taking medicines, managing an existing health condition, preparing for surgery, or who are pregnant or breastfeeding should check with a qualified health professional. Anyone with a seafood or crustacea allergy must check the product source and cautions. Puraz Krill Oil states that it should not be taken during pregnancy or lactation or by people allergic to seafood or crustacea.
This article provides general educational information and does not replace personalised medical or dietary advice. Check with a qualified health professional if you are unsure whether an omega-3 supplement suits your needs.