Omega 3 fish oil in Singapore: how to read EPA and DHA
Almost every fish oil on a Singapore shelf shouts the same number: 1000mg. The trouble is that 1000mg is the weight of the oil, not the part that does the work. The omega 3 that matters is the EPA and DHA inside that oil, and a lot of brands keep that number small and quiet. This guide shows you where to look on the label, how much EPA and DHA you actually want per day, why the form and freshness matter, and where ours sits.
The one number on a fish oil label that matters
EPA and DHA are the two omega 3 fatty acids your body uses. They support heart and brain health, and the research most often used to set a daily target shows EPA and DHA combined helping maintain healthy cholesterol levels already within the normal range. A fish oil bottle has two numbers on it, and they are easy to confuse.
The first is the total fish oil per softgel, usually 1000mg. The second, often in smaller print further down, is the combined EPA and DHA. That second number is the one that counts. Two bottles can both say 1000mg fish oil on the front and deliver wildly different amounts of actual omega 3: one might give 300mg combined EPA and DHA, another barely 100mg. You are buying the EPA and DHA, not the oil it travels in.
On the back label, find the line that says EPA and DHA, add the two together, and compare that figure between brands. A big "1000mg fish oil" on the front tells you almost nothing on its own.
How much EPA and DHA you actually need per day
Most health bodies land in a similar range. The general recommendation for healthy adults is around 250mg to 500mg of combined EPA and DHA per day, with heart-focused guidance going up to about 1000mg per day. The American Heart Association points at roughly 1000mg of combined EPA and DHA daily for people focused on cardiovascular support, food and supplements counted together.
This is exactly why the per-serving EPA and DHA number matters so much. If a softgel only carries 100mg of combined omega 3, you would need five or six a day to reach a meaningful intake, which makes a "cheap" bottle expensive fast. Ours gives 280mg of combined EPA and DHA per softgel, so one or two a day puts you comfortably in the everyday range without rattling through the bottle.
Form and freshness: triglyceride, ethyl ester, and the fishy burp
Triglyceride or ethyl ester. Fish oil comes in two main forms. The triglyceride form is close to how the oil sits in the fish naturally. The ethyl ester form is a concentrated, processed version that is cheaper to make. The research is honest here: over the long run both raise your omega 3 levels, but several studies suggest the triglyceride form is absorbed more readily meal to meal. If a label does not state the form at all, it is usually ethyl ester, because brands that use the triglyceride form tend to say so.
Freshness. Omega 3 oils oxidise, which is what turns old fish oil rancid. A fresh oil should not taste strongly of fish or leave a harsh aftertaste. The classic "fishy burp" is partly a freshness issue and partly a swallowing one. Take the softgel with a meal that has some fat in it, keep the bottle cool and out of sunlight, and a fresh, good-quality oil should sit far more comfortably than a stale one.
Concentrated softgel, EPA and DHA stated
A softgel that prints the combined EPA and DHA right on the label so you know what you are taking. Ours is 1000mg fish oil with 280mg combined EPA and DHA per softgel, taken with food.
"1000mg" with the omega 3 hidden
Big front number, small EPA and DHA figure buried on the back. Often the cheapest per bottle and the most expensive per actual gram of omega 3.
Algae oil (vegan)
Omega 3 made from algae rather than fish, so it suits vegans and anyone who cannot stand the taste of fish. Usually pricier per milligram of EPA and DHA, but a genuine option.
A vegan route, and who fish oil is not for
If you do not eat fish, algae oil is the omega 3 source to look for. Algae is where the fish get their EPA and DHA in the first place, so an algae supplement delivers the same two fatty acids without the fish. It tends to cost more per milligram and the EPA and DHA totals can run lower, so the same label-reading rule applies: check the combined number, not the front of the box. Flaxseed and chia give a different omega 3 called ALA, which the body converts to EPA and DHA only in small amounts, so they are not a direct swap.
A short checklist before you buy
- Find the combined EPA and DHA. Add the two numbers on the back label. That total, not the "1000mg fish oil" headline, is what you are paying for.
- Match it to a daily target. Aim for roughly 250mg to 500mg of combined EPA and DHA a day for general use, more if your focus is heart support.
- Check the form. Triglyceride form is closer to natural and tends to absorb readily. No form stated usually means ethyl ester.
- Judge freshness. A fresh oil should not reek of fish. Take it with food, store it cool, and the fishy aftertaste largely disappears.
- Third-party tested. Fish oil concentrates ocean contaminants, so a brand that tests every batch for purity is worth more than one that only makes claims.
Where Herb Terra fits
Ours is a straightforward omega 3 fish oil: 180 softgels per bottle, each one 1000mg of fish oil carrying 280mg of combined EPA and DHA. One or two a day with a meal covers the everyday range that supports heart and brain health and helps maintain healthy cholesterol levels already within the normal range. The combined EPA and DHA is printed plainly on the label, not buried, and every batch is third-party tested for purity. It is about S$24.95, ships free across Singapore and Malaysia on orders over $50, and comes with a 60-day guarantee if it does not suit you.
See the product and reviewsCommon questions
What is the difference between fish oil and omega 3?
Fish oil is the oil pressed from fish. Omega 3, specifically EPA and DHA, is the active part inside that oil. A 1000mg fish oil softgel only carries a fraction of that as EPA and DHA, so always read the combined EPA and DHA number, not just the total fish oil.
How much EPA and DHA should I take a day?
For healthy adults the common range is about 250mg to 500mg of combined EPA and DHA per day, with heart-focused guidance going up to around 1000mg. Our softgel provides 280mg per softgel, so one or two a day sits comfortably in that range.
Why do fish oil softgels give me fishy burps?
That usually points to either an oil past its best or taking it on an empty stomach. Take the softgel with a meal that has some fat in it, keep the bottle cool and away from sunlight, and a fresh oil should sit far more comfortably.
Is the triglyceride form really better than ethyl ester?
Over the long run both forms raise your omega 3 levels. Several studies suggest the triglyceride form, which is closer to the oil's natural state, absorbs more readily meal to meal. If a label does not state the form, it is usually the cheaper ethyl ester.
Is there a vegan omega 3 option?
Yes. Algae oil delivers the same EPA and DHA as fish oil, because algae is where fish get it from. It tends to cost more per milligram, so check the combined EPA and DHA number the same way you would with a fish oil.
When is the best time to take fish oil?
With a meal, ideally one that contains some fat, since omega 3 is fat-soluble and absorbs better alongside food. Morning or evening both work. Taking it daily matters far more than the exact hour.