I take anywhere from 2-3 grams of actual DHA/EPA on average in addition to about 2 tablespoons of unfiltered flax oil for the ALA. The amount of actual fish oil in the capsule doesn't mean anything if there's no omega 3s contained inside of it. A 30% concentration is a typical strength capsule. I'd recommend looking for a double strength 50-60% concentration if you don't want to swallow a handful of pills a day (or a liquid and just down a teaspoon or 2). People who typically stand by a Mediterranean type diet end up closer to the 1:1 ratio that Dr. Stoppani had mentioned above. This ratio lowers many diseases by a ridiculous amount.