Stop Wasting Money on Omega-3: How to Read the Label and Calculate Your True EPA/DHA Dose

The audience is consistently confused and frustrated by the supplement industry's misleading labeling practices. They see a large number on the front of the bottle (e.g., "1200mg Fish Oil") and assume that's the effective dose, only to find confusing and much smaller numbers on the back. The method to solve this is to empower consumers with a simple, repeatable skill: ignore the front of the bottle and learn to do the math on the back. This article provides a step-by-step guide to calculating the true active dose (EPA + DHA), which in turn reveals the supplement's actual cost-effectiveness and helps users avoid being tricked by marketing.

The core concern is that people are unknowingly under-dosing and overpaying for their omega-3 supplements. Viewers are buying products based on marketing claims and the prominent milligram number on the front, believing they are getting a good value and an effective dose. In reality, that large number often refers to the total amount of oil in the capsule, not the active ingredients. This leads to a situation where they might need to take "four, six, or even eight pills to get an effective dose," turning a seemingly cheap bottle into a very expensive one. This is a huge source of frustration, with people asking "Am I missing something?" when their daily pill provides just a fraction of the recommended amount. They fear they are wasting money on ineffective products and not achieving the health benefits they seek.

Flip the bottle over, find the EPA and DHA, and add them together. This is the only number that matters. The supplement industry is not standardized, so the total milligrams on the front label is often just marketing. The true value lies in the combined amount of Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) listed on the "Supplement Facts" panel on the back. For general health, aim for a combined total of at least 1 gram (1,000 mg) of EPA and DHA per day.

• YOGABODY (Lucas Rockwood): Gives the clearest label-reading guide; shows how to add EPA+DHA and calculate cost per effective dose.
• Dr. Sten Ekberg: Explains concentration differences between cheap vs. quality brands (22% vs. 55% active omega-3s).
• Dr. Rhonda Patrick: Warns about label accuracy; recommends brands verified by IFOS or ConsumerLab.
• Dr. Eric Berg: Audience repeatedly asks for daily dosage guidance, showing confusion over labels.

• "Thanks bro. I got the Sam’s Club “Natures Made”. 1200MG (360 mg omega-3) but it says EPA DHA 300MG I’m wondering is that combined ? Or they just didn’t want to write 150/150?"
• "At about 52:18, I dont quite understand what she said about how the levels are usually lower than what is stated on the bottle. I missed how we deal with that problem... Can anyone clarify please?"
• "The brand I’ve been using are more of a Vitamin D / Multivitamin with a small of dose of actual Omega 3 so I will be changing to a higher dosage as it’s the Omega3s I’m looking to prioritise more and will be happy to spend a bit extra to get a higher dosage."
• "Question: the tuna omegas from SP only contain 300 mg of the DHA, but you said a good amount is 1100 mg of DHA and EPA. Do you need to take the tuna Omega’s multiple times per day to reach a sufficient quantity?"
• "I take Omega 3 (950) . It contains 504 mg of EPA and 378 mg of DHA. Should I still take fish oil supplements also."
• "How is kaged omega 3? It has 1100mg EPA and 900mg DHA. Total fish oil 3000mg"

Tonight, grab your bottle of omega-3s and become a label detective. Ignore the big numbers on the front. Flip it over to the "Supplement Facts" panel. Find the milligrams (mg) for EPA and DHA, add them together, and see how that number compares to the 1,000 mg daily minimum. You might be surprised to find you need to take 4x as many pills as you thought to get an effective dose.

• Mistake: Trusting the large milligram number on the front.
  Fix: Only EPA+DHA on the back matters.
• Mistake: Assuming one pill = one effective daily dose.
  Fix: Do the math—many pills provide only a fraction of the target.
• Mistake: Believing "more is better" with total oil concentration.
  Fix: Focus on sufficient EPA+DHA in a fresh, stable product.
• Mistake: Counting "Other Omega-3s" toward your goal.
  Fix: Benefits are linked specifically to EPA and DHA.

The most crucial skill for any omega-3 consumer is learning to ignore the marketing on the front and do the math on the back. By focusing solely on the combined EPA and DHA content, you can accurately determine your true dose, calculate the real cost per day, and make an informed decision. This simple habit protects you from misleading labels, saves you money, and ensures you are actually getting the therapeutic amount of omega-3s needed to support your brain, heart, and overall health.