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Omega-3 fatty acids are a type of polyunsaturated fat that play many important roles in your body, including those affecting inflammation, immunity, heart health, and brain function (1).
There are three main types of omega-3 fatty acids: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linoleic acid (ALA).
EPA and DHA, which are mainly found in fish, are the biologically active forms of omega-3 fatty acids. Meanwhile, ALA is found in plant foods and needs to be converted to EPA and DHA before your body can use it (2).
For those who don’t consume fish regularly, taking a fish oil supplement can be a quick and convenient way to increase your omega-3 fatty acid intake.
However, there are several factors to consider when looking for the right fish oil supplement, such as: B. the use of high quality ingredients and sustainably caught fish, third party testing and certification, and EPA / DHA content.
Here are 10 of the best fish oil supplements.
A note on the price
General price ranges with dollar signs ($ to $$$) are shown below. One dollar sign means the product is quite affordable, while three dollar signs indicate a higher price range.
Generally, prices range from $ 0.14 to $ 0.72 per serving, or from $ 19 to $ 46 per container. However, this may vary depending on the place of purchase.
- $ = under $ 0.25 per serving
- $$ = $ 0.25 – $ 0.50 per serving
- $$$ = over $ 0.50 per serving
Note that the portion sizes vary. Some supplements require two capsules or gummies per serving, while the serving size for others can be one capsule or 1 teaspoon (5 ml).
Nature Made Fish Oil 1,200 mg plus Vitamin D 1,000 IU
This Nature Made supplement is a high quality, yet affordable option for those looking to consume more omega-3 fatty acids and vitamin D at the same time.
Each serving contains 720 mg of omega-3 fatty acids, 600 mg in the form of EPA and DHA combined.
It also contains 2,000 IU of vitamin D, an important vitamin found naturally in very few food sources (3).
These supplements are made from wild-caught fish and have been purified to remove mercury as well as other harmful compounds such as dioxins, furans and polychlorinated biphenyls (PCBs).
Nature Made dietary supplements are also reviewed by United States Pharmacopeia (USP), a nonprofit that sets stringent standards for the strength, quality, packaging, and purity of dietary supplements.
Nordic Naturals Ultimate Omega
With 1,100 mg combined EPA and DHA in each capsule, the food supplements from Nordic Naturals Ultimate Omega are made exclusively from wild-caught sardines and anchovies.
They’re lemon flavored too, which can help eliminate the fishy aftertaste that’s often found in other fish oil supplements.
In addition, all Nordic natural products are certified by Friend of the Sea, an organization that ensures that seafood comes from sustainable fisheries and aquaculture.
A Certificate of Analysis (COA) is also available for all Nordic Naturals products. This document provides detailed information on the purity, strength and quality of dietary supplements.
Life Extension Super Omega-3 EPA / DHA Fish Oil, Sesame Lignans & Olive Extract
With 1,200 mg of combined EPA and DHA in each serving, the Life Extension Super Omega-3 supplement is a great option for adding more heart-healthy omega-3 fatty acids to your diet.
It also contains antioxidant-rich olive extract and sesame lignans, compounds that can help protect against the breakdown of fats.
This supplement is made primarily from sustainably caught anchovies off the coast of Chile and is certified under the International Fish Oil Standards (IFOS), a program that evaluates the quality and effectiveness of fish oil products.
It’s also budget-friendly and comes in a variety of flavors, including enteric and easy-to-swallow capsules.
Barleans ideal Omega3 capsules
Only an ideal Omega3 capsule contains 1,000 mg of combined EPA and DHA from Pollock, so you get your daily dose quickly and easily.
This pharmaceutical grade supplement has not only been rated five stars by IFOS, but has also been certified by the Marine Stewardship Council for its sustainable fishing practices.
It’s also available in orange-flavored capsules to mask the unpleasant taste and smell of fish oil.
Thorne Omega-3 with CoQ10
This high-quality fish oil supplement combines omega-3 fatty acids with coenzyme Q10 (CoQ10), an antioxidant that protects against oxidative damage and helps generate energy in your cells (4).
Each gel cap contains 630 mg of combined EPA and DHA from Pollock and 30 mg of CoQ10.
It is made by Thorne Research, which is certified by the Therapeutic Goods Association (TGA), the Australian government agency that regulates medicines and dietary supplements.
All Thorne Research products are also extensively tested to ensure you are getting the best quality possible.
Carlson Labs The finest fish oil
For those who prefer liquid fish oil instead of capsules or capsules, this supplement is a great option.
Each teaspoon (5 ml) contains 1,600 mg of omega-3 fatty acids, 1,300 mg of EPA and DHA coming from wild-caught anchovies, sardines and mackerel. The remaining omega-3 fatty acids are in the form of ALA from sunflower oil.
Not only is it certified by IFOS, it is also not GMO certified, which means that it is free from genetically modified organisms.
It’s also rich in vitamin E, a fat-soluble vitamin that doubles as an antioxidant (5).
It is also available in both lemon and orange flavors, making it ideal for mixing with smoothies or juices.
Innovix Labs Triple-Strength Omega-3
With 900 mg of omega-3 fatty acids in a single capsule, this triple strength omega-3 supplement is a great option for those looking to simplify their routine.
In addition to the IFOS five-star rating, all Innovix Labs pills are made from sustainably sourced fish such as anchovies, sardines, and mackerel and cleaned to remove harmful compounds such as mercury.
The capsules also have an enteric coating to keep them from disintegrating and dissolving in your stomach. This is said to help minimize side effects like fishy belching and aftertaste.
Nature made fish oil gums
If the thought of swallowing a softgel is hard to take, these gummies are a great alternative to boost your omega-3 fatty acid intake.
They contain 57 mg of combined EPA and DHA per serving and come from wild-caught sea fish.
They are also USP verified and free of synthetic colors and flavors.
Note, however, that these gums provide a much lower dose of omega-3 fatty acids than most other fish oil supplements.
Therefore, instead of relying on these gums to completely meet your omega-3 needs, it’s best to combine them with a healthy, well-rounded diet that is filled with plenty of foods high in omega-3 fatty acids are.
Viva Naturals Omega-3 fish oil
This simple fish oil formula provides 2,200 mg of omega-3 fatty acids in each serving with 1,880 mg of combined EPA and DHA.
Not only is it IFOS certified, but it’s also made from small, wild-caught fish such as mackerel, anchovies and sardines that have been caught using sustainable fishing practices.
The oil also undergoes a purification process that will help remove any fishy smell or aftertaste.
Nordic Naturals Arctic Cod Liver Oil
This supplement is made exclusively from wild cod from the Norwegian Sea and is available in both liquid and capsule forms. It contains 600–850 mg of combined EPA and DHA, depending on which product you choose.
Nordic Naturals food supplements are produced sustainably, are not genetically modified and are certified by third-party organizations such as Friend of the Sea and European Pharmacopoeia.
There are also several varieties, including unflavoured, orange, strawberry, or lemon supplements.
There are several factors to consider when choosing a fish oil.
First of all, it is important to carefully review the ingredients list and stay away from supplements that contain fillers or artificial ingredients.
Also, look for products that have been tested by third parties and certified by independent organizations such as IFOS, USP, NSF International or TGA.
Pay close attention to the dosage, including the amount of EPA and DHA. Some products may also contain ALA, a form of omega-3 fatty acids found in plants that are converted to EPA and DHA in small amounts (2).
Most health organizations recommend taking 250–500 mg of combined EPA and DHA per day, with slight variations depending on your age and health (6, 7).
For ALA, the recommended daily allowance is 1.1 grams per day for women and 1.6 grams per day for men (8).
You may also want to consider the source of the fish oil. Ideally, opt for smaller, sustainably caught fish like sardines and anchovies, which tend to contain less mercury (9).
There are also several forms of fish oil supplements, including capsules, liquids, or gums. While some prefer the convenience and ease of capsules, liquids and gums may work better for others.
If you feel nausea or vomiting after taking fish oil, check the expiration date as the oil can deteriorate and go rancid. Consider taking the supplement with a meal to reduce unpleasant side effects.
Useful Supplement Buying Guides
To make supplement shopping a breeze, check out these two articles:
There are many types of omega-3 supplements, each from a different source and with different combinations of ingredients.
They also come in different forms, including capsules, liquids, and gums.
For the best results, find a fish oil supplement that works for you and take it with a healthy, balanced diet to maximize benefits.
When it comes to fish oil, more is not always better. In fact, excessive intake can do more harm than good.