Fish oil sits in a weird spot. Many people take it every day, but few know what’s in the softgel, what “omega-3” means on a label, or how to tell a decent product from a weak one. If you’ve looked at Nature Made fish oil, you’ve probably asked the same questions: Is it good quality? How much should I take? Does it actually do anything?
This article breaks down Nature Made fish oil in plain English. You’ll learn what to look for on the label, how to pick a dose that makes sense, and how to avoid common mistakes that waste money or cause stomach issues.
Fish oil basics: EPA and DHA are the whole point
Fish oil matters because it can deliver two omega-3 fats your body can’t make enough of: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats play roles in heart health, brain function, eye health, and inflammation control. “Omega-3” also includes ALA (from flax and chia), but your body converts ALA into EPA and DHA poorly. So if your goal is EPA and DHA, fish oil is the direct route.
When people say fish oil “works,” they usually mean one of these outcomes:
- Lower triglycerides (often at higher doses)
- Support for heart health as part of an overall diet
- Help for dry eyes or joint comfort in some people
- Filling a gap when you don’t eat fatty fish
For a solid overview of omega-3s and what they do in the body, the NIH Office of Dietary Supplements omega-3 fact sheet lays out benefits, safety, and dose ranges in a consumer-friendly way.
What “Nature Made fish oil” usually means on the shelf
Nature Made sells several fish oil products, and they don’t all deliver the same amount of EPA and DHA. That’s the first trap. A bottle can say “Fish Oil 1200 mg,” but that number often refers to the total fish oil, not the omega-3 content you care about.
Read the Supplement Facts like a detective
When you pick up Nature Made fish oil, ignore the big front label for a moment. Turn the bottle and find these lines:
- Total omega-3 fatty acids (usually listed in mg)
- EPA (mg)
- DHA (mg)
- Serving size (1 softgel? 2 softgels?)
Add EPA + DHA. That sum is the core “active” amount for most goals. If a serving gives you 180 mg EPA and 120 mg DHA, that’s 300 mg combined. You might need more than one softgel to reach a useful daily intake.
What “burp-less” and “enteric coated” can change
Some Nature Made fish oil products aim to reduce fishy burps. Enteric coating can help because it delays release until the softgel reaches the intestines. That doesn’t make it stronger, but it can make it easier to stick with.
If you get reflux or burps from fish oil, don’t assume you “can’t tolerate it.” Often you can fix it with:
- Taking it with a full meal, not on an empty stomach
- Splitting the dose (morning and night)
- Trying an enteric-coated version
- Keeping the bottle in the fridge (some people find this helps)
Does Nature Made fish oil meet quality standards?
Quality in fish oil comes down to a few things: purity (low contaminants), freshness (low oxidation), and accurate labeling (the EPA and DHA match the claim).
Look for third-party testing
One quick quality signal is independent verification. Many Nature Made supplements carry USP verification marks on some products. USP is an independent organization that tests supplements for quality, purity, and label accuracy.
You can learn what that mark does and doesn’t mean at the USP Verified Mark page. It doesn’t guarantee a supplement will work for your personal goals, but it’s a practical check against sloppy manufacturing.
Freshness matters more than people think
Fish oil can oxidize. Oxidized oil smells and tastes rancid, and it’s not what you want to take daily. If your Nature Made fish oil has a strong rotten-fish smell, a harsh aftertaste, or makes you nauseated every time, stop using it and check the expiration date and storage.
Fish oil best practices:
- Store it cool and dry, away from a sunny windowsill
- Keep the lid tight
- Don’t “stock up” for years just because it’s on sale
If you want to go deeper on oxidation and quality standards across brands, the IFOS program overview explains what third-party fish oil testing often measures (like oxidation and contaminants). Not every product participates, but the criteria are useful for learning what “good” looks like.
How much Nature Made fish oil should you take?
The right amount depends on your goal, your diet, and your health history. Also, your “dose” should be based on EPA + DHA, not the total fish oil number on the front.
For general coverage (if you rarely eat fatty fish)
Many people aim for about 250-500 mg per day of combined EPA and DHA. You can reach that through food or supplements. If you eat salmon, sardines, or trout a couple times a week, you may not need daily fish oil.
For food-based guidance on seafood and omega-3 intake, see the Dietary Guidelines for Americans, which covers seafood patterns and healthy eating in a practical way.
For high triglycerides (talk with your clinician)
Triglyceride lowering often requires much higher omega-3 doses than most over-the-counter routines. Prescription omega-3 products exist for this reason. Don’t self-prescribe a large dose without medical guidance, especially if you take blood thinners or have a bleeding disorder.
The American Heart Association discusses omega-3s and heart health, including triglyceride context, in its consumer education materials, such as their omega-3 fatty acids overview.
Use the label to calculate your real intake
Here’s the simple method:
- Find EPA (mg) per serving.
- Find DHA (mg) per serving.
- Add them together.
- Multiply by how many servings you take per day.
If one serving gives 300 mg combined EPA + DHA and you want about 600 mg per day, you’d take two servings, assuming that fits the product’s directions and your stomach tolerates it.
How to choose the right Nature Made fish oil product
Within the same brand, products can vary a lot. Here’s how to pick one that fits your needs without guessing.
1) Decide whether you care more about strength or comfort
- If you want fewer pills: look for higher EPA + DHA per softgel.
- If you struggle with burps: try enteric-coated or “burp-less” options, even if the dose is a bit lower.
2) Check the source and form (without getting lost in hype)
Fish oil usually comes as triglycerides or ethyl esters. You’ll see strong opinions online, but for most general readers, the bigger issues are dose, freshness, and consistency.
More useful than debating forms: check whether the product lists the fish source (like anchovy, sardine, mackerel) and whether it states any purification steps. If you have fish allergies, read the allergen statement carefully and ask your pharmacist if you’re unsure.
3) Match the product to your diet
Do you eat fish?
- If you eat fatty fish twice a week, you might only need a small daily dose, or none.
- If you never eat fish, a steady daily supplement can fill the gap.
If you want help tracking omega-3 intake from food, a practical tool like the USDA FoodData Central database lets you look up nutrients in common fish and compare options.
Common mistakes that make fish oil feel useless
People often quit fish oil because they don’t feel anything. That’s not always a sign it’s doing nothing. Omega-3s often act quietly, and the benefits can depend on baseline diet and health.
Taking too little EPA + DHA
This is the big one. A “1200 mg fish oil” softgel might only deliver 300 mg of combined EPA + DHA. If you expected a strong effect and took one per day, you may have under-dosed for your goal.
Expecting fish oil to cancel a messy diet
Nature Made fish oil can support a healthy routine, but it won’t erase high sugar intake, a lack of fiber, or constant ultra-processed meals. If your goal is heart health, start with food basics: more fish, more plants, fewer refined carbs, and a routine you can keep.
Taking it at the wrong time
Omega-3s absorb better with fat-containing meals. Taking fish oil with dinner often reduces burps and improves comfort.
Ignoring interactions and personal risks
Fish oil can affect bleeding risk at higher intakes, and it can interact with some medicines. If you take anticoagulants, have surgery coming up, or bruise easily, talk with a clinician before you raise your dose.
Who should be cautious with Nature Made fish oil?
Fish oil is common, but “common” doesn’t mean “for everyone.” Be careful if any of these apply:
- You take blood thinners or antiplatelet drugs.
- You have a bleeding disorder.
- You have a fish or shellfish allergy.
- You’re pregnant or breastfeeding and want a high-dose product (ask about DHA needs and mercury safety).
- You’re managing a chronic condition and already take several supplements.
If you want a clear, evidence-based safety overview, the NCCIH omega-3 supplements page covers benefits, limits, and side effects without hype.
Food first: when you might not need fish oil at all
If you like seafood, the simplest path is to eat it. Two servings of fatty fish per week can cover a lot of what people try to get from capsules. You also get protein, selenium, iodine, vitamin D (in some fish), and a meal that replaces something less helpful.
Easy options that don’t require chef skills:
- Canned sardines on toast with lemon and pepper
- Salmon packets mixed into a salad
- Frozen salmon fillets baked with olive oil and salt
- Trout or mackerel from the deli counter if you hate cooking fish
Still hate fish? That’s where Nature Made fish oil can help. Just treat it like a nutrition tool, not a magic trick.
Where to start (and how to know it’s working)
If you’re new to Nature Made fish oil, keep it simple for the first month:
- Pick a product that clearly lists EPA and DHA per serving.
- Aim for a reasonable daily target, often 250-500 mg combined EPA + DHA, unless your clinician suggests otherwise.
- Take it with a meal for better comfort.
- Set a reminder and take it consistently for 6-8 weeks.
How do you measure results? That depends on your goal.
- If you’re taking it for triglycerides, use lab work, not guesswork.
- If you’re taking it because you never eat fish, success may simply mean you cover a dietary gap.
- If you take it for dry eyes or joint comfort, track symptoms weekly so you don’t rely on fuzzy memory.
Looking ahead, expect fish oil labels to get clearer and testing to become more visible as shoppers demand proof. Your best move is to build a small checklist you can reuse every time you buy: EPA + DHA per serving, servings per bottle, third-party verification when available, and a dose you’ll actually take. If you do that, Nature Made fish oil becomes a straightforward choice, not a confusing one.
