Omega-3 Supplements Compared: EPA & DHA Content Is What Matters
Quick answer
Compare 5 omega-3 fish oil products by EPA and DHA content, not total fish oil. See the real cost to hit an effective daily dose. Use this guide to shortlist the best fit, then compare price, goal fit, and whether you will actually use it consistently.
- Best for fast decisions
- Updated as PT Tracker content evolves
Quick Verdict
Most people buy fish oil based on the total milligrams on the front of the bottle. This is misleading. What matters is the EPA + DHA content — the two fatty acids that actually deliver the anti-inflammatory and cardiovascular benefits. Cheap fish oil capsules require 3-4 per day to hit an effective dose, which often makes them more expensive than premium options that concentrate more EPA and DHA per capsule.
Product Overview
| Factor | Myprotein Omega-3 | Bulk Omega-3 | Nordic Naturals Ultimate | Seven Seas CLO | H&B Omega-3 |
|---|---|---|---|---|---|
| Price | ~£8 / 250 caps | ~£9 / 270 caps | ~£28 / 120 caps | ~£8 / 60 caps | ~£10 / 120 caps |
| Capsule size | 1000mg | 1000mg | 1280mg | 1100mg | 1000mg |
| Type | Fish oil concentrate | Fish oil concentrate | Triglyceride form | Cod liver oil | Fish oil (ethyl ester) |
EPA & DHA Breakdown Per Capsule
| Brand | Total Fish Oil | EPA | DHA | EPA + DHA | Other fats |
|---|---|---|---|---|---|
| Myprotein Omega-3 | 1000mg | 180mg | 120mg | 300mg | 700mg |
| Bulk Omega-3 | 1000mg | 180mg | 120mg | 300mg | 700mg |
| Nordic Naturals Ultimate | 1280mg | 650mg | 450mg | 1100mg | 180mg |
| Seven Seas CLO | 1100mg | 170mg | 110mg | 280mg | 820mg |
| H&B Omega-3 | 1000mg | 180mg | 120mg | 300mg | 700mg |
The cheap capsules are all virtually identical — 300mg of actual EPA+DHA from 1000mg of fish oil. That means 70% of each capsule is other fats that provide no targeted benefit.
Capsules Needed for an Effective Daily Dose
Research consistently uses 1-2g of combined EPA + DHA for anti-inflammatory and recovery benefits. Here is how many capsules each product requires:
| Brand | Capsules for 1g EPA+DHA | Capsules for 2g EPA+DHA |
|---|---|---|
| Myprotein Omega-3 | 3-4 | 7 |
| Bulk Omega-3 | 3-4 | 7 |
| Nordic Naturals Ultimate | 1 | 2 |
| Seven Seas CLO | 4 | 7 |
| H&B Omega-3 | 3-4 | 7 |
Taking 7 capsules per day of cheap fish oil is not only inconvenient — it is also 7g of total fat from the filler oils in each capsule.
The Real Monthly Cost at Effective Doses
This is where the “cheap” products stop being cheap:
| Brand | Caps/day for ~1g EPA+DHA | Days supply from one bottle | Monthly cost |
|---|---|---|---|
| Myprotein Omega-3 | 4 | ~63 days | ~£3.80 |
| Bulk Omega-3 | 4 | ~68 days | ~£4.00 |
| Nordic Naturals Ultimate | 1 | 120 days | ~£7.00 |
| Seven Seas CLO | 4 | ~15 days | ~£16.00 |
| H&B Omega-3 | 4 | ~30 days | ~£10.00 |
Myprotein and Bulk are still the cheapest at effective doses, but the gap narrows significantly. Nordic Naturals costs roughly £7/month for a single capsule per day with better absorption. Seven Seas is the worst value by far — it is cod liver oil, which also contains vitamin A that can accumulate to harmful levels at 4 capsules per day.
Triglyceride vs Ethyl Ester Form
Fish oil comes in two main forms:
Triglyceride (TG) — the natural form found in fish. Better absorbed (roughly 30-50% higher bioavailability). Nordic Naturals uses this form.
Ethyl ester (EE) — a cheaper, processed form used by most budget brands. Still absorbed, but less efficiently. This is what Myprotein, Bulk, and H&B use.
The bioavailability difference means 300mg EPA+DHA in triglyceride form may deliver the equivalent of 400-450mg in ethyl ester form. This further narrows the cost gap between budget and premium.
Cod Liver Oil: A Different Product Entirely
Seven Seas is cod liver oil, not standard fish oil. It contains vitamins A and D alongside omega-3s. This sounds beneficial but creates a problem at higher doses:
- 4 capsules per day for an effective EPA+DHA dose would deliver roughly 4000 IU of vitamin A — approaching the upper tolerable limit
- Vitamin A is fat-soluble and accumulates, making chronic overdose a real concern
- You cannot safely scale cod liver oil to effective omega-3 doses
If you want omega-3, buy fish oil or algae oil. If you want vitamin A and D, take them separately at controlled doses.
Who Each Product Suits
Myprotein or Bulk Omega-3 — best value if you don’t mind taking 3-4 capsules daily. Straightforward and cheap.
Nordic Naturals Ultimate Omega — best for convenience and absorption. One capsule per day, triglyceride form, third-party tested for purity.
Seven Seas Cod Liver Oil — avoid for omega-3 purposes. The vitamin A content makes it unsafe to dose effectively.
Holland & Barrett Omega-3 — no advantage over Myprotein or Bulk at a higher price.
Where to Buy
- Myprotein Omega-3
- Bulk Omega-3
- Nordic Naturals Ultimate Omega
- Seven Seas Pure Cod Liver Oil
- Holland & Barrett Omega-3
For more on omega-3 dosing and benefits, see our fish oil guide and vegan omega-3 guide.
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