What should you look at when choosing a fish oil?

Fish oil is one of the harder categories to compare, because the biggest number on the box is usually not the number to compare.

Which number matters?

Fish oil 1,000 mg does not mean a thousand milligrams of omega-3. The figure that matters is the EPA and DHA stated in brackets.

For example: fish oil 1,000 mg (provides EPA 180 mg, DHA 120 mg) comes to 300 mg. That is the number to set against another product.

Is there a reference point?

Annex 2 of Thai Ministry of Public Health Notification No. 447 (B.E. 2566) provides that a food carrying the statement about DHA and EPA and the normal function of the heart must contain at least 40 mg of DHA and EPA combined per serving, and must state on the label that 250 mg of DHA and EPA should be taken per day.

That 250 mg a day figure is a label statement the notification requires, not a recommended intake.

How do the oil forms differ?

Three are common.

TG, the triglyceride form, close to how it occurs in fish.

EE, ethyl ester, produced through concentration.

rTG, triglyceride re-formed after concentration.

They differ in concentration, which changes how many capsules a day's amount takes.

How many capsules?

This gets overlooked. A product with more EPA and DHA per capsule takes fewer capsules. When comparing price, compare cost per unit of EPA plus DHA rather than cost per bottle.

Does the fishy aftertaste matter?

For many people it is the reason they stop. Some formulations are made to reduce it, and keeping capsules in the fridge helps. A product that looks good on paper means nothing if it is not taken.

What should you check before buying?

The อย. food serial number, allergen information, expiry date and storage instructions.

If you take anticoagulant medication or have surgery scheduled, speak to a doctor first.

Dietary supplements are not intended to prevent, treat or cure any disease.