Fish oil EPA and DHA are the two long-chain omega-3 fats your body uses most, and the main benefit of fish oil is simply topping them up if you rarely eat oily fish. For most adults, about 0.5 to 0.6 g of EPA plus DHA a day is a sensible everyday amount, which is usually two standard 1,000 mg softgels or one concentrated softgel. That matters because an analysis of the national nutrition survey found only about 1 in 5 Australian adults meet the suggested target for these fats. This guide explains what EPA and DHA do, what the research does and does not show, how much to take, and how to compare fish oils in Australia by what is actually in each softgel.
Fish oil EPA and DHA at a glance
| Product | EPA + DHA per softgel | Softgels for about 0.5 to 0.6 g | Price | Approx. per day at that dose |
|---|---|---|---|---|
| Switch Ultra Fish Oil 120 caps | 500 mg EPA + 250 mg DHA (750 mg) | 1 | $59.95 | $0.50 |
| NOW Omega-3 1000 mg 200 softgels | 180 mg EPA + 120 mg DHA (300 mg) | 2 | $69.95 | $0.70 |
| Rule 1 Fish Oil 100 softgels | 180 mg EPA + 120 mg DHA (300 mg) | 1 (label dose, gives 300 mg) | $29.95 | $0.30 |
| Allmax Omega-3 180 softgels | 180 mg EPA + 120 mg DHA (300 mg) | 2 | $59.95 | $0.67 |
EPA and DHA amounts are from each label. Cost per day is worked out from the bottle size at the dose shown, so use it as a guide. Prices are at the time of writing.
What do EPA and DHA do?
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are omega-3 fats found mainly in seafood, so oily fish, or a fish oil supplement, is the main way to get them.
- DHA is a building block of cell membranes, especially in the brain, eyes, heart and muscle.
- EPA is involved in how your body manages inflammation, which is why it gets attention from athletes during heavy training.
The Australian Institute of Sport fish oil fact sheet notes that EPA has anti-inflammatory effects and DHA helps the body resolve inflammation, which may support recovery. It also describes the evidence in athletes as preliminary.
Fish oil benefits: what the research says
Topping up your omega-3 intake
The clearest benefit of fish oil is that it raises your EPA and DHA intake. Australian Suggested Dietary Targets for long-chain omega-3 are 610 mg a day for men and 430 mg a day for women. In the national survey analysis, most of the adults who reached these targets were taking a supplement, while few non-users got there from food alone.
For training and recovery
The AIS lists possible benefits for athletes, such as a lower heart rate during exercise, support for recovery, and possibly helping protect muscle during injury when a limb cannot be used. These findings are early, often from small studies, so think of fish oil as a small extra, not a recovery fix. Sleep, total protein and sensible training loads matter far more. For more on recovery basics, see our guide on collagen, glucosamine and omega-3 for joints.
For heart health
This is where the research is most mixed. The large VITAL trial gave more than 25,000 healthy adults 1 g of omega-3 a day or a placebo for about five years, and found no reduction in major heart events or strokes in the general group. So fish oil is not a substitute for a healthy diet, regular exercise and the checks your GP recommends. If you have a heart condition, talk to your doctor before taking fish oil.
How much fish oil should you take?
The AIS fact sheet gives these EPA plus DHA amounts:
- 0.5 to 0.6 g a day for general wellbeing.
- At least 1 g a day if you do not eat fish and want to raise your omega-3 status.
- 1 to 2 g a day for short periods of heavy training, based on early research.
Read the label, not the front of the bottle
A "1,000 mg fish oil" softgel does not contain 1,000 mg of omega-3. Most standard softgels, including NOW Omega-3, Rule 1 Fish Oil and Allmax Omega-3, give 180 mg of EPA and 120 mg of DHA, which is 300 mg of the omega-3s you are paying for. A concentrated softgel such as Switch Ultra Fish Oil packs 750 mg of EPA plus DHA, so you swallow fewer capsules for the same dose.
Food first
Fish is still a great source. According to the AIS, about 100 g of Australian salmon, sardines, canned salmon or tuna, mackerel or rainbow trout gives around 500 mg of EPA plus DHA. If you eat oily fish a few times a week, you may need less from a supplement, or none at all.
Tips for taking fish oil
- Take it with a meal. This helps with fishy burps and stomach upset.
- Check with your GP if you take blood-thinning medicines, have a medical condition, are pregnant or breastfeeding, or have surgery coming up. Tell your surgeon you take fish oil.
- Fish allergy? Avoid fish oil. Algal oil is a plant-based source of EPA and DHA.
- Do not double up. If your multivitamin or another product also has omega-3, add up the total.
- Store it well. Keep the bottle sealed in a cool, dry place to help keep the oil fresh.
If you also want to check your vitamin D this winter, see our guide to vitamin D in an Australian winter.
Our pick
For the fewest capsules, Switch Ultra Fish Oil gives 750 mg of EPA plus DHA in one softgel, so a single capsule covers the everyday amount. For good value with a standard softgel, Rule 1 Fish Oil gives 300 mg of EPA plus DHA at its label dose of one softgel a day, a low-cost top-up if you also eat some oily fish. NOW Omega-3 is our best-selling fish oil in the last six months, and the 200 softgel bottle lasts about 100 days at two a day.
Compare more options in our best fish oil in Australia guide, or browse the full fish oil range.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| Switch Ultra Fish Oil 120 caps | $59.95 | $59.95 | $59.95 | $61.90 | $59.95 |
| Rule 1 Fish Oil 100 softgels | $29.95 | $25.46 (sale) | Not listed | Not listed | Not listed |
| NOW Omega-3 1000 mg 200 softgels | $69.95 | Not listed | Not listed | Not listed | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
Switch Ultra Fish Oil 120 caps$59.95
NOW Omega-3 1000 mg 200 softgels$69.95
Rule 1 Fish Oil 100 softgels$29.95
Allmax Omega-3 180 softgels$59.95
Browse all fish oil.
FAQs
What is the main benefit of fish oil?
The main benefit is raising your intake of EPA and DHA, the long-chain omega-3 fats found mostly in oily fish. Only about 1 in 5 Australian adults meet the suggested target from food and supplements. Research on other benefits, such as recovery from training and heart health, is mixed or still early, so fish oil works best as a top-up to a healthy diet.
How much EPA and DHA should I take a day?
The AIS suggests about 0.5 to 0.6 g of EPA plus DHA a day for general wellbeing, and at least 1 g a day if you do not eat fish. Australian Suggested Dietary Targets are 610 mg a day for men and 430 mg for women. Check the EPA and DHA on the label, not the total fish oil, and follow the directions for use.
Is EPA or DHA more important?
Both matter and most fish oils give you both. DHA is a building block of cell membranes in the brain, eyes and muscle, while EPA is linked to how the body manages inflammation. Standard softgels usually give 180 mg EPA and 120 mg DHA. Unless your doctor has suggested a specific ratio, focus on the combined EPA plus DHA dose.
When is the best time to take fish oil?
Take it with a meal. The AIS notes that taking capsules with food helps with stomach upset, and many people find it reduces fishy burps. The time of day matters less than taking it regularly. If you take two softgels a day, you can split them across two meals.
Where can I buy fish oil in Australia?
Supps247 stocks fish oil from Switch Nutrition, NOW, Rule 1, Allmax and more online, with Australia-wide delivery, free shipping on orders of $99.99 or more and Afterpay at checkout. You can also use click and collect at stores that offer it, or visit a Supps247 store in Victoria or Queensland. Stock varies by store.
Sources: Australian Institute of Sport: fish oil supplement fact sheet; Meyer (2016), Australians are not meeting the recommended intakes for omega-3 long chain fatty acids; Manson and colleagues (2019), VITAL trial of omega-3 fatty acids; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
