Is it better to have more EPA or more DHA?
Answer
For the heart claim the balance is irrelevant, because it is measured on the combined total. DHA carries additional claims of its own at 250mg alone, which is where the balance starts to matter.
Key takeaways
- Does the balance affect the heart claim?
- No. That claim is measured on 250mg of combined EPA and DHA, however they are split.
- Where does DHA matter alone?
- The brain and vision claims, each requiring 250mg of DHA on its own, which standard products do not reach.
- Does EPA carry anything alone?
- No separate claim at standard supplement intakes. It appears in the combined heart claim.
- So which should be higher?
- For the only claim a standard product meets, it does not matter. For the DHA claims, DHA.
What each one is
Eicosapentaenoic acid and docosahexaenoic acid are two long chain omega 3 fatty acids, both from marine sources and both originating in algae before fish accumulate them.
DHA is a major structural component of cell membranes, particularly in the brain and retina, which is why its separate claims relate to brain function and vision. EPA is more associated with signalling pathways. Both feature in the combined heart claim.
| Claim | Requires | Met by a standard product? |
|---|---|---|
| Normal heart function | 250mg combined EPA and DHA | Yes, at one Futuro Labs softgel |
| Maintenance of normal brain function | 250mg DHA alone | No, standard products carry far less |
| Maintenance of normal vision | 250mg DHA alone | No |
| Any EPA only claim | Not applicable | None exists at these intakes |
Why the balance does not affect the main claim
The authorised claim states that EPA and DHA contribute to the normal function of the heart, with the effect obtained at a daily intake of 250mg of combined EPA and DHA. It specifies a total rather than a ratio.
Futuro Labs Omega 3 Fish Oil provides 180mg EPA and 120mg DHA, which is 300mg combined at one mini softgel for 17p a day. A product providing 120mg EPA and 180mg DHA would clear the same threshold identically.
Where DHA alone starts to matter
The brain and vision claims each require 250mg of DHA on its own rather than combined with EPA, which is a considerably higher bar. Futuro Labs Omega 3 Fish Oil carries 120mg of DHA, so neither applies to it, and that is stated on every page here that touches the subject.
A player specifically wanting those claims is looking at a high DHA product at a higher price, and should read the DHA figure alone rather than the combined one. Algal oils are often DHA dominant for this reason.
Where the ratio in a product comes from
The fish species and the processing rather than a formulation decision. Different oily fish carry different natural balances, and concentration steps shift them further depending on the method used.
So a stated ratio is usually a fact about how the oil was made. Presenting an incidental ratio as a designed feature is a common piece of positioning, and it is worth recognising as such rather than paying a premium for it.
What this means practically
For a club rugby player closing a dietary gap, the balance is not the decision. Reaching 250mg combined at all is, and most club squads are nowhere near it because almost nobody eats oily fish weekly.
Going from zero to 300mg a day is a larger change than adjusting a ratio, and it costs 17p. That is the honest ordering of what matters, and a page selling on ratio subtlety would be selling the smaller decision.
Why algal products tend to be DHA dominant
This is the one place the balance question has a practical answer, and it comes from how the oils are produced rather than from formulation.
The algae species cultivated commercially produce DHA more readily than EPA, so algal products are frequently DHA dominant. That makes them the more likely route to the separate DHA claims for brain function and vision, which need 250mg of DHA alone.
Fish oil runs the other way, generally carrying more EPA than DHA, because that reflects the profile of the fish. Futuro Labs Omega 3 Fish Oil is 180mg EPA and 120mg DHA, which is a typical fish oil split and clears the combined heart claim threshold at one softgel for 17p a day.
What a player should actually check
Two numbers rather than a ratio. The combined figure against 250mg, which is the claim a standard product meets, and the DHA figure alone against 250mg if any brain or vision claim appears on the pack.
If the combined figure clears the threshold, the product does what a fish oil is for. If the DHA figure does not reach 250mg, any brain claim on that pack is going beyond what the register allows, whatever the ratio is.
That check takes about twenty seconds and it settles the question more reliably than reasoning about which fatty acid sounds more useful.
Where to go next
- Does the EPA to DHA ratio matter?The short version of the same question.
- How to read EPA and DHA on a fish oil labelIncluding the DHA figure separately from the combined total.
- How much EPA and DHA do you need a day?Every figure that exists and what standing each has.
The product
Futuro Labs Omega 3 Fish Oil
Futuro Labs Omega 3 Fish Oil is the 180mg EPA and 120mg DHA one at 17p a day. One mini softgel gives 300mg combined, clearing the 250mg threshold for the authorised heart claim.
- 300mg combined EPA and DHA per softgel
- Batch tested to ISO 17025 standards
- Deodorised mini softgel, one a day
- Bovine gelatin shell, not vegetarian
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Should EPA or DHA be higher?
For the heart claim it does not matter, because that is measured on the combined total.
When does DHA alone matter?
For the brain and vision claims, each needing 250mg of DHA on its own.
Does EPA carry its own claim?
Not at standard supplement intakes. It appears in the combined heart claim.
What does Futuro Labs provide?
180mg EPA and 120mg DHA per softgel, which is 300mg combined.
Where does a product's ratio come from?
The fish species and the processing rather than a formulation decision.
What matters more than the ratio?
Reaching 250mg combined at all, which most club squads do not.
Why are algal products DHA dominant?
The algae species cultivated commercially produce DHA more readily than EPA.
What should I check?
The combined figure against 250mg, and the DHA figure alone if any brain claim appears.