Fish Oil

How to Buy The Best Fish Oil Supplements: Part 1 – Purity

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5 Tips for Choosing The Best Fish Oil

Criteria #1: Purity

Purity means having a fish oil pill that is virtually free of Mercury and other heavy metals (Arsenic, Cadmium and Lead), Dioxins, PCBs and Furans.

I’m not going to expand on WHY these chemicals are bad for you. The focus of this article is about how to avoid them so you can choose the best fish oil supplement for you and your family.

Bad news: if you eat Swordfish, Shark, Tilefish or King Mackerel, you will be eating quite a bit of mercury.

Good news: luckily, most fish oils are purified by molecular distillation and this high-tech process removes most of the scary stuff. This is why eating a fish oil supplement is much safer than eating whole fish.

Fish Oils in The News

recently tested 52 brands of fish oil supplements for mercury. They reported, “The goods news is that every product, fish oil or Omega-3 supplement in this review was found to be free of mercury, PCBs and other contaminants found in

fish.”

Toxins in Fish Oil: California Lawsuit!

says everything is hunky-dory.

But in early 2010, an environmental group sued several fish oil manufacturers for having too much PCBs in their products.

Granted they did not start with the best fish oil supplements, here is a list of alleged offending products:

The products named in the PCB lawsuit are:

GNC Liquid Norwegian Cod Liver Oil Nature Made Cod Liver Oil Nature Made Odorless Fish Oil Now Foods Double Strength Cod Liver Oil Now Foods Salmon Oil Now Foods Shark Liver Oil Solgar 100% Pure Norwegian Shark Liver Oil Complex Solgar Norwegian Cod Liver Oil Twinlab Emulsified Norwegian Cod Liver Oil Twinlab Norwegian Cod Liver Oil

Notice a pattern?

Most are Cod liver oils and Shark liver oils. And one Salmon oil thrown in for diversity.

Does anyone (other than me) think it’s ironic that a product named ‘Solgar 100% Pure Norwegian Shark Liver Oil’ is, well, on this list?

What the heck are people doing eating Shark liver oils, anyway?!

Sharks are top predators! Every time they eat another fish or seal, they add a little more mercury to their livers. The higher up on the food chain a fish is, the more environmental junk its body and liver will carry.

Just stay away from Shark oil and Seal oil, please!

Cod liver oil is better than shark’s but Cod are big fish too. And they live for a long time. This gives them plenty of time and opportunity to bulk up on environmental toxins.

The Best Fish Oil Supplements are Made from a few species of fish

Regular fish oil pills are made from anchovy, hoki, whiting, pollock, menhaden, mackerel and sardine. These small fish don’t live for very long. So they don’t get a chance to soak up toxins.

If you can buy fish oil made from anchovy and sardines, there is no reason to buy Shark, Cod or even Salmon oils.

When it comes to fish oils, remember, lower on the food chain the better.

By now, you may be thinking, if the PCB lawsuit had never happened, how would people have known that there was PCB in some of those fish oil brands?

Why don’t Manufacturers Share More Information?

Because they don’t have to.

Manufacturers are not required to say how much mercury is in their pills. So they don’t.

Same goes for PCBs, Dioxins, Furans and the other heavy metals.

The FDA started a ‘Read The Label First’ campaign.

A pointless campaign, in my opinion.

Because there is no way to know if there is any mercury or PCBs by looking at the bottle label. Some of the products called out in the California lawsuit mentioned ‘No Mercury’ on the label!

What’s a consumer to do?

5 Tips for Choosing the Best Fish Oil Supplement

Ask for a Certificate of Analysis Buy Products that are 3rd Party Tested Buy Products made from the types of fish mentioned above Buy Ultra-concentrated Fish Oil

1. Ask For a Certificate of Analysis

This is an official document on a letterhead, with signatures etc., that tells in detail what’s in the fish oil and what’s not. Ask for the ‘Certificate of Analysis’ of your fish oil. Look for the lot number on the side of your fish oil bottle, call up the manufacturer and have them fax or email it to you.

Some will do this. Most won’t.

If they try to get rid of you by giving you a pat answer like, ‘Our product complies with all quality specifications and regulations,’ then it’s time for you to move on to another brand.

2. Buy Only 3rd Party Tested Products

Or you can go to IFOS (International Fish Oil Standards) website. IFOS is a third-party testing organization. They test fish oil supplements and publish a detailed analysis of the results on their website for the public to view.

A product can receive up to five stars based on passing five different categories of purity.

1 Star for Oxidation Level Less Than 75% of CRN Standard

1 Star for PCB Levels Less Than 50% of CRN Standard

1 Star for Dioxin Levels Less Than 50% of WHO Standard

1 Star for Passing All CRN/WHO Testing Categories

1 Star for Greater Than 60% Omega-3 Concentration

IFOS is not the only testing authority around.

Consumer Reports, and test fish oil products as well, but they don’t test regularly and their results are not publicly available. They test fish oils every couple of years and they only test a fraction of the available brands of fish oil.

There are probably a few brands of fish oil that are not IFOS tested but could probably pass with 5 stars. But IFOS testing is expensive so many brands opt out.

For now, an IFOS 5-star rated fish oil is the simplest way for anyone to feel confident that they are getting the purest and best fish oil supplement available.

3. Buy Fish Oil Made from the fish listed above

As mentioned above, these are small or juvenile. And they are short-lived, so they don’t accumulate much toxins in their bodies.

Algae oil is an excellent choice for purity as well, but that’s another blog for another day.

4. Buy Only Ultra-concentrated Fish Oil

We’ve talked about this several times before on these blogs. In short, producing a Ultra-concentrated fish oil with a very high level of Omega-3 requires repeated distillation and purification. This makes the oil stronger, purer and yes, more expensive.

But it’s a simple way to make sure you’re getting the purest and best fish oil supplement.

In Part 2, we’ll discuss the second most important criteria for choosing the best fish oil supplement: Omega-3 content.

Best fish oil supplements for health-boosting omega-3

Adding the best fish oil supplements to your diet is an effective way to look after your body and mind. These supplements contain several essential nutrients, including omega-3, a fatty acid often found in oily fish that helps protect your heart.

If you're not a fan of fish or can't make it a regular part of your diet, the best fish oil supplements can pick up where your food leaves off. Omega-3 plays a vital role in your overall health by improving your heart health and promoting wellbeing.

Our bodies also change as we age, which is why it's important to use fish oil supplements and the best supplements for joints to keep your nutrient levels topped up. Helpfully, these are available as liquids and soft capsules to make them easy to take.

But there are many choices out there, so to help you get all the benefits of fish oil , we've rounded up the best fish oil supplements for a range of needs, budgets, and dietary requirements, including vegan choices and kid-friendly options.

What strength should your best fish oil supplements be?

There are three forms of omega-3; APA, commonly found in plants, DHA, and EPA. Generally, EPA and DHA are sourced from oily fish, and the balance between EPA and DHA varies across the best fish oil supplements.

So, what strength omega-3 supplement should you choose? According to Dr Alex Richardson, senior research fellow at Oxford University and the founder of Food and Behaviour Research:

For general and heart health : 500mg combined total

: 500mg combined total For anti-inflammatory benefits : 1000-2000mg combined total

: 1000-2000mg combined total For depression and mental health : 1000-2000mg of EPA

: 1000-2000mg of EPA For pregnancy and breastfeeding: High DPA content and labelled safe for pregnancy

Before you go to increase your Omega-3 levels, it's crucial to check with your doctor or healthcare provider in advance of taking any supplements. This is particularly important if you suffer from any health conditions or are on any medication.

The best fish oil supplements you can buy right now

(Image credit: Amazon)

1. Nordic Naturals Ultimate Omega The best fish oil supplement for most people Specifications Combined EPA/DHA: 1100mg EPA : 650mg DHA: 450mg Form: Soft gel capsules Reasons to buy + Good dose and ratio of EPA/ DHA + Certified for sustainability by Friends of the Sea Reasons to avoid - Plastic packaging - Big capsules, may be hard to swallow Today's Best Deals Check Amazon

Nordic Naturals specializes in high quality, safe and ethically sourced fish oils. The company is based in the US, but it was set up by a Norwegian, Joar Opheim, whose mission was to improve the quality of omega-3 supplements available on the American market. There are many good reasons why one of their flagship products, Ultimate Omega softgel capsules, landed on the top of our podium.

With a combined EPA and DHA of 1100mg they provide a high quality, high purity option for a fairly affordable price. Ultimate Omega fish oils are free from artificial additives and promise a pleasant lemon flavor with no fishy aftertaste. What’s more, Nordic Naturals states it uses only wild-caught sardines and anchovies and their fishing methods are certified by Friends of the Sea for sustainability.

What the users say: User reviews of Nordic Naturals Ultimate Omega are extremely positive, with the product scoring an impressive 4.8 out of five stars on Amazon. Positive reviews cite that, compared to cheaper fish oils, the product doesn’t upset their stomach, and they appreciate the high quality of the production methods. Negative reviews, whilst few and far between, tend to focus on the capsules’ unpleasant smell, which is surprising given the company promises a lemon flavor.

The size of the capsules may not be to everyone’s liking, but that’s not necessarily a problem - this supplement is also available in liquid form that boasts a combined EPA and DHA of 2470mg. If you’re looking for a quality fish oil supplement, and don’t mind paying a little bit more, this is a great option.

(Image credit: Amazon)

2. Nature Made Omega-3 From Fish Oil Minis The best budget fish oil supplement Specifications Combined EPA/DHA: 930mg EPA: 680mg DHA: 250mg Form: Soft gel capsules Reasons to buy + Free from PCBs, dioxins, mercury, furans and other harmful compounds + Small, easy-swallow soft gel capsules Reasons to avoid - Plastic packaging - No sustainability certification Today's Best Deals Check Amazon

Nature Made is a great option for anyone struggling to afford the price tag of the more premium fish oils, or who may be taking several different supplements. One of the most popular supplement companies in the US, it manages to offer a combined EPA/DHA of 930mg for a fraction of the cost of many other high-quality oils.

Nature Made claims to use wild ocean fish rather than resort to industrial farming practices, but no sustainability certificates could be found on their website. Their fish oils undergo a purification process to remove harmful compounds (such as PCBs, dioxins, mercury and furans) and ensure that there’s no fishy odor or aftertaste. Fish oil minis are also free of artificial colourings, allergens and additives. The soft gel capsules are only one inch long, making them a perfect choice for people who have issues with swallowing regular-sized supplements, or who don’t want the unpleasant fishy taste that can come with larger tablets.

What the users say: The product scores an impressive 4.1 out of five stars on Amazon. Most users like the fact that the small capsule doesn’t cause any ‘fishy burps’ or unpleasant aftertaste. However, many feel that the name ‘mini’ is misleading, with the capsule only being a fraction smaller than some other pills.

The affordable price tag means the dose can be doubled or even trebled if needed. All in all, Nature Made Omega-3++ From Fish Oil Minis is a welcome low cost option.

(Image credit: Amazon)

3. HUM Nutrition OMG! Omega the Great Supplement The best premium fish oil supplement Specifications Combined EPA/DHA: 1200mg EPA: 800mg DHA: 400mg Form: Soft gel capsules Reasons to buy + High EPA and DHA content + Certified for sustainable fishing Reasons to avoid - Plastic packaging - Expensive over time Today's Best Deals Check Amazon

HUM Nutrition prides itself on providing premium supplements that routinely undergo strict clinical testing procedures before being released onto the market. Its OMG! Omega The Great product is no exception. Boasting a significant dose of 1200mg combined EPA/ DHA, it’s one of the richest sources of high quality omega-3 fatty acids in the US. This supplement is enriched with vitamin E, which supports healthy and glowing skin, and comes with no artificial additives, GMOs or gluten.

What the users say: According to user reviews, the OMG! Omega the Great does not have a fishy aftertaste and produces great short and long-term results. It scores 4.5 out of five stars on Amazon, with many users citing a boost in their mood and skin appearance. The downside is obviously the price, with some users having to switch to a more affordable product.

All HUM Nutrition products are made in facilities that are certified to follow Good Manufacturing Processes. In addition, their fish oils are extracted from sustainably sourced anchovies. The only two downsides to the OMG! Omega the Great supplement is its hefty price tag - almost $30 per bottle, which only lasts you 30 days - and plastic packaging.

(Image credit: Vegetology)

4. Vegetology Opti 3 Omega 3 EPA & DHA The best fish oil supplement alternative for vegans Specifications Combined EPA/DHA: 800mg EPA: 300mg DHA: 500mg Form: Capsules Reasons to buy + Great vegan source of EPA & DHA + Can be used in pregnancy Reasons to avoid - More expensive than some fish oils - Quite large capsules to swallow Today's Best Deals View at Amazon View at Amazon

Unlike many vegan omega-3 supplements, Opti 3 contains a very good level of EPA and DHA fatty acids. In fact, these supplements offer a higher level of EPA/DHA than most of the average fish oils you will find on the high street. They also contain a small, plant-based dose of vitamin D3 - another nutrient which is tricky for vegans to get through their diet. However, bear in mind that the serving size is two capsules, not one, so the 60 capsule supply will actually only last you 30 days.

What the users say: User reviews generally think this is a value-for-money vegan omega-3 supplement, as many algae-based omegas can be quite expensive. They also like the higher levels of DHA and EPA compared to other brands. Negative reviews are hard to find, but the few ones cite a slightly sea-like taste.

Sourced from algae instead of fish, these capsules are certified by the Vegan Society and Vegetarian Society and are safe for use in pregnancy. You can pierce the capsule and pour the liquid onto a spoon (or into food or drink) but it’s a bit fiddly. If you hate capsules, a liquid version is available too.

(Image credit: Amazon)

5. Barlean's Omega Pals The best fish oil supplement for children Specifications Combined EPA/DHA: 750mg EPA: 455mg DHA: 295mg Form: Liquid Reasons to buy + Four flavor options + High in EPA and DHA to support brain function Reasons to avoid - Capsules might work better for older children - Plastic packaging Today's Best Deals Check Amazon

Omega-3 is a critical nutrient for children’s developing brains, with studies finding that omega-3 supplementation can reduce behavioral problems. Further research also suggests omega-3 intake can support neurological conditions such as ADHD, dyslexia, dyspraxia and autism.

Children can find big capsules hard to swallow. They may also be extremely fussy about liquids. But don’t worry. Barlean’s Omega Pals are perfect for picky eaters, squeezing a dose of 750mg of EPA and DHA into a single serving of 1.5 teaspoons. With a creamy, smoothie-like texture and a choice of four sweet flavors (lemonade, tangerine, straw-nana and citrus), it can easily convince even the most demanding taste buds. These fish oils can be eaten on their own, or easily mixed into yogurts, desserts and other meals.

What the users say: User reviews for Barlean’s Omega Pals are very positive, with the product scoring 4.9 out of five stars on iherb. Many parents note improvements in their child’s behavior since taking the product, and all are very complimentary of the taste. They say the bottle is easy to store in the fridge too.

Suitable even for one year old toddlers, Barlean’s fish oils do not contain any artificial additives, heavy metals, GMOs or allergens. The company follows strict NSF Good Manufacturing principles and every product they make is rigorously tested by third parties. Moreover, the single bottle contains nearly eight ounces of fish oils, making it a highly affordable choice. The downside? It comes in quite flimsy, plastic packaging that isn’t recyclable.

How to choose the best fish oil supplements

While many of the best omega-3 supplements list the amounts of EPA and DHA, some manufacturers make claims that their products are 'ultra-strength' or offer superior forms of omega-3.

As Dr. Richardson notes, these marketing-led options often "include short-chain ALA omega-3s which our bodies can't convert well." Instead, she advises that you should be looking "for the EPA and DHA content [to] be at least 500mg."

Dr. Richardson also advises that you likely don't need supplements containing omega-6, as "most of our diets are already flooded with omega-6 when compared to omega-3."

She notes that this "imbalance increases the risks for a wide range of physical and mental health disorders, including heart disease, stroke and 'brain disorders' such as anxiety and depression."

As a result, it's crucial to keep your levels of omega-3 topped up with the best fish oil supplements. You don’t need to avoid omega-6 completely, but try to get it from healthy omega-6 foods and steer away from processed foods.

Asides from strength, you’ll want to consider the form of the fish oil supplement. Not everyone likes swallowing tablets, in which case you might prefer a liquid supplement or opt for a brand that offers miniature tablets or easy swallow pills. It’s worth noting the recommended dose too, because whilst you may think that a supply will last a certain period of time, sometimes you need to take up to four capsules for one dose.

If you don’t eat fish, you will also want to opt for a vegan omega-3 supplement made from algae. But bear in mind that these can sometimes be more expensive. If you do consume fish, it’s worth noting what the product has been made from. The products in our guide are sourced from wild and sustainability-sourced fish, but this isn’t consistent across all of the fish oil supplements on the market.

What is fish oil good for?

There are many benefits you can get from fish oil, including protecting your heart, promoting good mental health, and supporting women through pregnancy. These health benefits are a result of the omega-3 content in fish oil.

We don't naturally produce this fatty acid, so it is essential that it comes from our diet. Research has found that insufficient levels of EPA and DHA, two forms of omega-3, can be as harmful as smoking when it comes to life expectancy for over-60s.

If you can't add oily fish (such as salmon, mackerel, anchovies, sardines or herring) into your diet, you need to look elsewhere for your recommended intake of omega-3. Whilst plant-based sources of omega-3 do exist, they tend to be higher in ALA omega-3. The body struggles to convert this to the DHA and EPA we need for brain and heart health. That's where the best fish oil supplements come in.

These products either come as capsules, tablets, or in oil form, so you have several ways to incorporate fish oil into your diet without having to sit down to a meal of oily fish twice a week.

Are fish oil and omega-3 the same?

Fish oil is a supplement derived from oily fish like salmon, sardines, and anchovies, and it contains omega-3, a fatty acid that plays several crucial functions in our bodies. We don't naturally produce omega-3, so we have to get it from our diet.

Typically, this means eating oily fish a few times per week, but that's not always possible. So, fish oil supplements are ideal for topping up your levels of omega-3. Interestingly, the fish used don't make omega-3 either, but get it through their food. This is why you can also buy vegan omega-3 supplements, because they are made from the algae that the fish eat.

There are three forms of omega-3; ALA, EPA, and DHA. While ALA is commonly found in plants, DHA and EPA come primarily from fish. So, to get your allowance, you either need to eat oily fish or take fish oil supplements regularly.

21 Best Omega-3 Supplements Of 2022, Per A Nutrition Scientist

Our Favorite Omega-3 Supplements Best overall: mbg omega-3 potency+ $ 60 Delivering pure fish oil from 100% wild-caught, cold-water anchovies from the South Pacific, omega-3 potency+ is sustainable from sea to softgel. Set apart from the crowd by its potency (1.5 grams of EPA plus DHA) and third-party ORIVO certification that authenticates the fish species and origin, this new-school fish oil supplement prioritizes quality, purity, sustainability, and transparency at every step. In addition to the 1,500 milligrams of EPA and DHA in their most bioavailable triglyceride form, you'll enjoy an infusion of organic lemon oil and rosemary for fresh taste. When it comes to fish oil supplements, this is about as clean, innovative, and potent as it gets.* BUY NOW Best for newbies: Pure Encapsulations O.N.E. Omega $63 If you’re just dipping your toe into starting an omega-3 supplement routine, this option from Pure Encapsulations is a great place to start. Just one softgel provides 1,000 milligrams of EPA and DHA—though it’s worth noting that its omegas come from a variety of sources, including anchovies, jack, herring, smelt, salmon, mackerel, and squid. The list of “other ingredients” is short and sweet—and the supplement uses tocopherols (different sources of vitamin E) to promote freshness. BUY NOW Best budget: Nature Made Burp-Less Mini Omega-3 $16.39 If you’re on a budget, look no further. In addition to being a cost-effective omega-3 supplement option, Nature Made’s Burp-Less Mini Omega-3 is coated (so you'll find a slightly longer ingredient list) to ensure it travels far enough into your system before breaking down to prevent those dreaded fish burps and comes in small softgels that are easy for even the most pill-averse to swallow. Each mini softgel provides 500 milligrams of EPA and DHA, so don’t underestimate their small size.* BUY NOW Best fish burp-free: NOW Foods Double Strength DHA-500 $21 Another solid supplement for anyone who tends to get fish burps after popping fish oil, these soft gels are also coated (with what’s known in the industry as an enteric coating) to help them get further into your digestive system before starting to open up. With a distinct DHA slant, these double-strength softgels contain 500 milligrams of DHA and 250 milligrams of EPA a piece, sourced from anchovies, sardines, and tuna. Enteric coating comes with its perks (but fyi, a longer excipient list, too).* BUY NOW Best vegan: Truvani Omega-3 from Algae $35 If you follow a strict vegan or no-fish vegetarian diet, you’ve probably wondered how you can get your omega-3 fix in a fish-free way. Made from marine algal oil (which, yes, is exactly how fish get their omega-3s), Truvani’s plant-based supplement is heavily skewed on the DHA front, packing 500 milligrams of DHA (but no EPA, mind you) and is both certified gluten-free and non-GMO. The capsule is made out of vegetable cellulose and chlorophyll, while tocopherols keep things fresh and organic lemon oil ensures zero pond scum flavor.* BUY NOW Best cod liver oil: Big Bold Health Dutch Harbor Omega $46 Made from line-caught Alaskan cod that’s flash frozen to maintain as much nutrition as possible, Dutch Harbor Omega features a spectrum of omega-3 fatty acids, including EPA and DHA. The formula also provides unique bioactive omega-3 derived lipid compounds known as pro-resolving mediators. It also delivers naturally-occurring vitamins A and D. The supplement is made in a fishery certified by the Marine Stewardship Council for sustainability and has a flavor just as pleasant as its production process. Every two-softgel serving offers 400 milligrams of EPA and DHA. BUY NOW Best Alaskan salmon oil: Perricone MD Omega 3 $110 The 690 milligrams of omega-3s 525 milligrams of the EPA and DHA duo) you get in each three-softgel serving of Perricone MD’s fish oil supplement are derived from wild Alaskan salmon. Otherwise, this formula keeps things super simple, containing just fish gelatin, glycerin, purified water, and natural lemon flavor. While it offers a lower potency of omega-3s per softgel than some other options, its high-quality source and simple formulation make it a good go-to for those who don’t mind swallowing an extra supplement or two. BUY NOW Best liquid fish oil: Metagenics OmegaGenics EPA-DHA 2400 $60 If swallowing softgels just isn’t for you, OmegaGenics is one of the most pleasant liquid fish oils you can slurp down. (You can thank the natural lemon flavor for that.) Every teaspoon packs in the good stuff, offering 1,410 milligrams of EPA and 990 milligrams of DHA, plus 400 milligrams of other omega-3s, all in their highly absorbable triglyceride form. Metagenics sources their cold-water fish (anchovies, sardines, and mackerel) from fisheries who use sustainable practices and has the product third-party tested for purity, freshness, and potency.* BUY NOW Best liquid drops: Mary Ruth’s Vegan Omega-3 Liquid Drops $16 If you’re looking for a liquid omega-3 supplement that also happens to be fish free, your options are pretty limited. Luckily, Mary Ruth’s orange-flavored liquid drops, which contain 400 milligrams of DHA (but only 4 milligrams of EPA) sourced from sustainable algal oil, make maintaining a consistent and plant-based routine possible. Yes, you will need to take 30 drops to get that one-milliliter serving, but Mary Ruth’s promises you’ll enjoy the flavor enough not to mind. BUY NOW Best for heart: Wiley’s Finest Wild Alaskan Fish Oil $68 In addition to 375 milligrams of EPA and 125 milligrams of DHA sourced from wild Alaskan pollock, this formula provides 2,000 IU of vitamin D3 along with 80 micrograms of vitamin K2 in its bioavailable MK-7 form to support both bone and heart health. It’s also certified sustainable. Just note that since the omega-3s in this product are in ethyl ester form, you’ll want to take your supplement with a meal that contains some fat (or soon after one) in order to optimize absorption.* BUY NOW Best for vision: Doctor’s Best Natural Vision Enhancers $12 You’ve probably heard that omega-3 fatty acids play a notable role in supporting eye health and function—and Natural Vision Enhancers from Doctor’s Best combines them with other nutrients known for keeping your peepers in tip-top shape. Every serving provides 245 milligrams of EPA and DHA, plus 20 milligrams lutein and 4 milligrams of zeaxanthin, two antioxidant carotenoids that support healthy vision. It’s a good one to try if you want to both up your daily intake of these good-for-you fats and show your hard-working eyes some extra love.* BUY NOW Best for immune health: Carlson Finest Norwegian Immune Omega $21 If you're willing to take a liquid supplement, Carlson's lemon-flavored fish oil (which is sourced from Norwegian cod liver oil) packs a one-two punch for your immune system. First, there's the impressive 900 milligrams of EPA and DHA; then, there's the 2,000 I.U. of vitamin D3, as well as some vitamins A and E—all of which have roles to play in promoting optimal immune function. And that's all in a single teaspoon. Processed and purified in a highly regulated Norwegian facility, Carlson's fish oil doesn't mess around when it comes to quality.* BUY NOW Best for joint support: Vthrive by The Vitamin Shoppe Omega-3 with Turmeric $35 This Friend of the Sea-certified option focuses its efforts on supporting your joints by pairing 600 milligrams of EPA and DHA from anchovy oil with 425 milligrams of turmeric root extract (which is standardized to 95% curcuminoids, the powerhouse antioxidant phytonutrients found in the golden root). Mixed tocopherols keep things fresh—and clean supplement seekers will be pleased to see a short and easy-to-pronounce list of “other ingredients.”* BUY NOW Best for hair, skin, and nails: Douglas Laboratories Omega Beauty $33 Omega Beauty isn’t the most potent omega-3 supplement in the game (each serving offers 300 milligrams of EPA and DHA). However, the formula does combine its omega-3s with a number of beauty-centric nutrients that make it a worthwhile addition to the routines of beauty lovers, specifically a small amount of the carotenoid lycopene, plus vitamins C and E and black currant seed and coriander seed oils. The combination of important fatty acids and antioxidants makes this formula a good one for encouraging hydrated, healthy hair, skin, and nails.* BUY NOW Best with astaxanthin: Garden of Life Oceans 3 Beyond Omega-3 $23 Wild-caught Alaskan pollock is carefully purified to give this Garden of Life supplement a concentrated punch of pure omega-3s (1,090 milligrams of EPA plus DHA per serving). And it doesn’t stop there. Oceans 3 also contains the carotenoid antioxidants astaxanthin, which is derived from sea algae, and fucoxanthin, which is derived from brown seaweed. The softgels are also enhanced with a unique natural strawberry flavor so any burps will at least be sweet instead of stinky.* BUY NOW Best krill oil: Kori Krill Superior Omega-3 $23 Why should fish get all the fun? Krill are natural harvesters of the microalgae they eat, making them another viable marine source of omega-3 fatty acids EPA and DHA in addition to oily fish. The tiny, shrimp-like crustaceans (of note for folks with a shellfish allergy) used in Kori Krill Oil are wild-caught in Antarctic waters and processed immediately on the boat to preserve freshness. A naturally good source of choline, the krill in these capsules help support brain and nervous system health—and with no fishy aftertaste.* BUY NOW Best omega-3-6-7-9 spectrum: Designs for Health OmegAvail Synergy $32 This full omega fats spectrum blend from Designs for Health contains Alaskan pollock fish oil (in triglyceride form) as well as borage oil and certified virgin organic macadamia oil (note, a tree nut) in order to offer omega-3s, 6s, 7s, and 9s. It’s a truly unique formula that’s molecularly distilled and filtered, as well as tested for contaminants. It also features the digestive enzyme lipase, which supports the breakdown of fat, to promote digestion (and help you avoid fish burps or aftertaste).* BUY NOW Best prenatal/postnatal omega-3: Needed Omega-3+ for Women $50 Omega-3 fatty acids are crucial during and after pregnancy, in part because of their roles in baby’s brain and eye development. This vegan formula by Needed packs in 500 milligrams of omega-3's (400 milligrams of DHA plus 100 milligrams of EPA) from algal oil, carotenoids lutein and zeaxanthin from marigolds, and choline, another must-have nutrient for women before, during, and after pregnancy. You’ll enjoy the pleasant bergamot taste as much as you do the clean “other ingredients” list.* BUY NOW Best prenatal multi + omega-3 bundle: Rainbow Light Prenatal Daily Duo $30 Fans of Rainbow Light’s popular Prenatal One Multivitamin will appreciate the brand’s Prenatal Daily Duo, which combines the multi with their Prenatal DHA Omega-3 Fish Oil (featuring 250 and 57 milligrams of DHA and EPA, respectively) ensure that women are well-stocked with essential nutrients and perinatal-important omega-3 fats. Formulated to be taken from pre-conception straight through the breastfeeding period, this duo makes it easy for moms-to-be and new moms to ensure they’re nourishing their body with the goodness both they and baby need.* BUY NOW Best for kids: Nordic Naturals Ultimate Omega Junior $33 Nordic Naturals is a big name in the world of fish oil—and their kids-specific Ultimate Omega Junior makes it easy (and tasty) for little tykes to get their omega-3s in. Flavored with natural strawberry and packaged into kid-friendly mini softgels, this certified sustainable supplement features predominantly triglyceride form omega-3s for easier absorption—and a substantial 585 milligrams of EPA and DHA omega-3s per serving (which is two itty-bitty softgels). Made from purified deep sea fish oil (sardines and anchovies), it’s a great go-to for kids ages six through 12.* BUY NOW Best for pets: Fera Pet Organics Fish Oil + Vitamin E $20 Yes, your furry friends need their omega-3s, too! In addition to a small amount of omega-6 and 9 fats, each teaspoon boasts 900 and 600 milligrams of omega-3 EPA and DHA, respectively, in their triglyceride form, sourced from wild-caught Icelandic mackerel, as well as herring, anchovies, and sardines. Fera Pet Organics offers your best friend nutritional support for healthy joints and a well-oiled cardiovascular system. Non-GMO vitamin E also offers an antioxidant boost. Simply squirt the oil into your pup’s food and sit back and watch them gobble down the good stuff. BUY NOW

What to look for in a quality omega-3 supplement

Wondering what it took to make this list of trusted supplement options? Each had to fulfill a number of important criteria addressing factors like sourcing, potency, and transparency. Whether you want to better understand how we selected the supplements featured here or know what to consider when searching for another option on your own, mbg vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, recommends prioritizing the following:

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1. Omega-3 source

The omega-3 fatty acids EPA and DHA, which are derived mostly from marine sources (and a few options from algae for strict vegans), are must-haves. Whenever possible, it's important to choose a marine-based omega-3 supplement that features sustainably sourced, wild-caught, cold-water fish with a balanced amount of EPA-to-DHA fats. Algal oils are naturally skewed DHA-heavy (and are lacking on the EPA front), so that's a trade-off to consider. When it comes to the form of those omega-3s, triglyceride is the most bioavailable per the science to date.* Ethyl ester products can also be worthwhile; just remember to take those supplements with a meal containing some fat for optimal absorption.*

2. Potency

We vetted and featured products with useful and clinically relevant levels (doses) of omega-3s. We're interested in the total milligram or gram amount of EPA plus DHA (again, the active ingredients) here instead of the total fish oil or omega-3 concentrate amount listed on labels, which can appear misleadingly high. Most of the supplements spotlighted here deliver at least 500 milligrams of EPA and DHA, which is the minimum evidence-based recommendation per the Academy of Nutrition and Dietetics and other entities. It's the rough EPA plus DHA equivalent of two servings of oily fish consumed a week. That said, many selections actually boast higher potencies, coming in at 1,000 milligrams and higher of combined EPA and DHA because the American Heart Association and collective science indicate greater cardioprotective and whole-body benefits at these 1 gram-plus levels.* (That's the omega-3 equivalent of eating a fish a day, by the way).

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3. Quality

Reputable brands invest in the quality of their supplements, from the raw materials (the original fish or algal oil) to the finished product. For fish oil, purity is of the utmost importance, so levels of heavy metals, dioxins, furans, and PCBs should be very low and competitive in the industry. Low oxidation parameters are also important, since—as with any oil (including the olive oil you cook with)—rancidity can be an issue if quality-control parameters aren't top-notch. After all, fish oil isn't actually supposed to be fishy.

4. Transparency

Fish species and country of origin also matter to us, as these factors illuminate a product's transparency and sustainability. Brands that authenticate the fish species featured in their supplements (mindbodygreen's omega-3 potency+ does this via a third-party ORIVO certification) really go the extra mile here. This rigorous level of evidence-based transparency is unique to the new school of supplements.

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5. Minimal "other Ingredients"

Omega-3 supplements with a lean list of "other ingredients" are ideal. We prefer plant-based antioxidants (such as rosemary) for natural preservation of fish oil, but tocopherols (vitamin E) are also often added for this purpose and are another good option.* We also value products that limit or avoid unnecessary or synthetic fillers, dyes, flavors, and sweeteners. In the case of mbg's omega-3 potency+, you'll find that organic lemon oil found its way into our ingredient list with intention. This infusion of citrus fruit allows you to enjoy all the benefits of fish oil minus the fishy aftertaste. We applaud other brands that also care about user experience since taste and fish burp are major deterrents reported by people who've unfortunately stopped taking their fish oil.

Summary A high-quality omega-3 supplement will feature sustainably sourced fish, at least 500 milligrams of EPA and DHA, and minimal "other ingredients."

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The benefits of taking an omega-3 supplement

Summary Research shows that supplementing with omega-3s can contribute to everything from cardiovascular health and cognition to healthy vision, perinatal support, and joint mobility.*

The takeaway

Unless you're consistently putting fish on your plate throughout the week every week, you're probably not getting in the amounts of EPA and DHA that have been linked with positive health perks.* Don't sweat it; you're far from the only one. If you're not willing and able to up your intake of fatty fish, though, a high-quality omega-3 supplement is a simple addition to your daily routine that helps everything from your brain to your cardiovascular system to your bones get enough of these crucial fatty acids to function at their best.* While this list captures our favorite options on the market, you can also use the criteria listed here to hunt for your own ideal omega-3 product. As always, don't hesitate to reach out to your health care practitioner if you're considering adding a new supplement to your regimen, especially if you take certain medications or have specific health goals in mind.

How we select supplements

At mindbodygreen, our expert-vetted dietary supplement product selections and recommendations in the supplement space elevate quality, efficacy, innovation, and safety. Our team ensures that each supplement product is thoughtfully formulated--from the active ingredients to those "Other ingredient" excipients too. We are highly preferential towards clean formulas that are plant-centric (and oftentimes vegan or vegetarian) as well as free of GMOs, gluten, soy, dairy, major food allergens, high-fructose corn syrup, artificial sweeteners, synthetic dyes, and more. We include targeted supplement formulas with ingredients that are rooted in science, not only for their efficacy in supporting key areas of health, but for their effective dose (no sprinkling or fairy dusting) and bioavailability (absorption) too. Overall, we recommend products with clean ingredients at efficacious doses in bioactive forms. Whenever possible, we celebrate and elevate plant-origin plant-sourced) ingredients from a variety of botanicals. Where relevant, we provide organic and vegan options for ingredients, as well as certified organic products. Environmentally friendly, sustainable packaging is strongly preferred but not the case across the board. Ingredient source and innovation are top of mind for our critical reviews and selection of supplement products. We prioritize forward-thinking formulations and delivery formats that are genuinely helpful in transforming your health. We value supplements with responsible claims that are backed by robust and the totality of evidence-based science--including mechanistic research and clinical studies--to demonstrate biological utility and safety for your nutrition and health. We include supplement brands and products that prioritize quality. This includes robust manufaturing practices and comprehensive purity and potency testing. This helps ensure that impurities are absent or kept to a minimum (trace levels intrinsic to the environment, for example) and that active ingredients are included at the doses they state on the label. We value third-party testing and key certifications for the independent and incremental rigor they provide in confirming the quality of each product. You can learn more about mindbodygreen supplements+ manufacturing and quality testing practices here:

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Eric Carter

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