Ranking the best fish oil supplements of 2021
133 SHARES Facebook Twitter
Omega 3 fatty acids, anti-inflammatory fats found primarily in fish and fish oil pills, are the most commonly prescribed supplement in the world. And for good reason.
While research results are mixed in some cases due to an individual’s genetic mutations, diet, medications and lifestyle and how those factors affect omega-3 benefits, research has shown omega-3s in fish oil may improve triglycerides, inflammation, and brain and heart health.
Our research team reviewed and ranked the best fish oil supplements on the market, plus went in-depth on the latest science behind the potential health benefits of fish oil.
Rankings
1. Omegawell by Live Conscious
Check the lowest price
For those who’re serious about ending crippling joint pain, Omegawell by Live Conscious is the best you can get.
No other fish oil can compete with the patented complex of 800 EPA and 600 DHA.
What does this mean for a fish oil supplement?
Well, everything.
EPA and DHA are the crucial macronutrients inside fish oil that help the heart, joint, brain, organ tissue, and immune system.
From alleviating joint pain to providing your body more energy and focus, Omegawell is one of the better daily habits you can have in the supplement space.
No “additives”. All natural, and made in the USA in an FDA-approved facility.
The all-around fish oil winner of 2021.
Check the lowest price
2. Optima Omega-3 by Nuzena
Click here for the lowest price
Nuzena is a brand-new supplement company known for their no-nonsense formulas.
Nuzena’s Optima Omega-3 “formula” stands out as one of better omega-3 and fish oil formulas. Some of the other fish oils on this list have higher EPA/DHA levels, but are twice as expensive and/or not as high in quality.
(Nuzena gets their stuff tested monthly for mercury levels, potency, etc)
The result?
Better skin. Better well-being. Better joints and flexibility.
A no-nonsense top-3 option and one of the cheapest options, too.
3. Battle Ready Fuel Fish Oil
Click here for the lowest price
The Omega-3 Fish Oil supplement from Battle Ready Fuel offers a ton of value for the cost.
Omega 3 Fatty acids are important for heart health. They’re also essential for managing cholesterol, keeping blood pressure in check, and keeping your arteries healthy!
This unique fish-oil blend contains precise amounts of both EPA (540mg per dose) and DHA (360mg per dose).
It contains Fish Oil, D-Alpha Tocopherol Acetate, Gelatine, Glycerine, Purified Water, and vitamin E to top it all off. All of this in just 3 easy-to-take softgels a day.
Battle ready fuel is a powerful product for people who want a serious Fish Oil supplement to fuel their workouts and promote overall good health!
4. Nature’s Branch Triple Strength Fish Oil
Check price at Amazon
Although not as powerful as our winner, its popularity is backed up by its quality.
Each serving contains 2500 mg of fish oil; 1800 mg of this is omega 3 fatty acids. Of these, EPA and DHA account for 900 and 600 mg each.
Some of the most concentrated omega 3 fatty acids on the market for a pretty good price. Decent minimalist option.
5. Viva Labs Ultra Strength Fish Oil
Check price at Amazon
If you want a fish oil supplement that really packs a punch, look no further than Via Labs Ultra Strength. Each capsule provides a full 1000 mg of omega 3 fatty acids, and 705 mg and 245 mg of EPA and DHA, respectively.
This very high omega 3 content does make it a bit pricier than other products, but it’s hard to match when it come to raw omega 3 content.
Viva Labs Ultra Strength provides no vitamin D3, no other omega fatty acids, and no flavoring. If you’re okay with a bit of a fishy smell when you open the bottle, it’s a good trade-off. This offering is for the minimalist; it does one thing (deliver a lot of omega 3) and it does it very well.
6. The Vitamin Shoppe Omega-3 Fish Oil
Check price at Amazon
The Vitamin Shoppe’s fish oil offering provides over 1000 mg of omega 3 per softgel, and of this, 680 mg are EPA and 260 mg are DHA. These combine to make up 76% of the fish oil in the supplement, much higher than many of its competitors.
Its mercury levels are also tremendously low, as are its levels of PCB toxins. As for other ingredients, there are essentially none! Aside from the fish oil, the only things The Vitamin Shoppe Omega 3 Fish Oil supplement contains are gelatin, glycerin, water, and a bit of vitamin E to act as a preservative.
7. OmegaVia Fish Oil
Check price at Amazon
The fish oil supplement by OmegaVia is best viewed as a premium product. Even its branding gives it an air of precision and pharmaceutical care. Each softgel provides 1105 mg of omega 3 fatty acids, and of these, almost all of it is EPA and DHA (780 mg and 260 mg, respectively).
As you’d expect, the mercury and PCB levels are extremely low. Thanks to that, OmegaVia fish oil is a good choice if you are looking for a top-quality supplement.
8. Dr. Tobias Optimum Omega 3 Fish Oil
Check price at Amazon
As the top-selling fish oil supplement on Dr. Tobias Optimum Omega 3 has big-time name recognition. Each softgel capsule provides 1000 mg of fish oil, including 400 mg of EPA and 300 mg of DHA.
According to analytical testing in an independent lab, Dr. Tobias Optimum Omega 3 contains 2 parts per billion of mercury—the upper limit for safety is 100 parts per billion, for reference. Of the 1000 mg of fish oil per capsule, 845 mg of that was omega-3 fat, or 85%.
In all, Dr. Tobias Optimum Omega 3 is just what you’d expect from a top-seller: reliable, consistent, safe, and containing nothing outrageously fancy. It’s a good option if you want a simple, no-nonsense fish oil supplement.
9. Nordic Naturals Ultimate Omega D3
Check price at Amazon
Nordic Naturals has put a lot of effort into name recognition: they take care to point out that their fish oil comes from deep sea fish (anchovies and sardines), and that each batch is tested for toxin contents.
In addition to the “Ultimate Omega D3,” the company also offers a lower-priced product called simply “Nordic Naturals Omega-3 Purified Fish Oil.” The Ultimate version is definitely the one you want. It contains 685 mg of omega 3 per capsule, and 58% of the total fish oil in the product is DHA and EPA.
10. WHC UnoCardio 1000+
Check price at Amazon
The omega 3 fish oil offering from WHC supplies a hefty amount of EPA and DHA—670 and 395 mg per capsule, respectively. These fish oils are derived from a mixture of sardine, herring, mackerel, and anchovy.
It also contains vitamin D to boost your immune system and overall well-being; most people in cold climates don’t get enough vitamin D during the winter time seeing as the only natural way our body can produce it is via exposure to direct sunlight.
11. Nature’s Bounty Fish Oil
Check price at Amazon
The fish oil supplement made by Nature’s Bounty is probably a familiar sight. It’s at drug stores and big box retailers across the country. How does its quality stack up?
In terms of raw omega 3 content, it is good but not great. Each softgel provides 750 mg of omega 3 fatty acids; of these, 435 mg are EPA and 240 mg are DHA. These fatty acids account for about 60% of the total fish oil content.
12. New Chapter Wholemega Fish Oil
Check price at Amazon
The fish oil offering from New Chapter is a big-time seller online, even if you don’t recognize the brand name. Each capsule contains a lot of fish oil—2000 mg—but the amount of omega 3 fatty acids is mediocre.
If you’re looking to balance out your fatty acid ratios in your diet, it might be a good choice. These other fatty acids, however, are more prevalent in foods you’d typically find in your diet.
Category winners
Best fish oil overall: Omegawell by Live Conscious
Omegawell by Live Conscious is pure, high-dosage, and free of extraneous ingredients. What more can you want in a fish oil supplement? If you want an all-around winner, this should be your go-to choice.
Best fish oil for older adults: Optima Omega-3 by Nuzena
Optima Omega-3 is strict, simple, and tested for purity. That’s great news for older adults, who also benefit from the additional flexibility in dosage provided by Nuzena’s 430/290 EPA/DHA capsules.
Best fish oil for women: Nature’s Branch Triple Strength Fish Oil
Nature’s Branch Triple Strength Fish Oil is great for women, because Nature’s Branch puts a particular focus on purity. Thanks to third party testing, it’s certified free of potential contaminants like mercury, PCBs, and dioxins—great news for all women, but especially for women who are pregnant.
Best fish oil for cognitive health: Omegawell by Live Conscious
Omegawell is great for cognitive health because of its nearly 1:1 ratio of EPA and DHA, both of which are vital for cognitive function. Add to that independently-verified purity and you’ve got a big winner for brain function.
Best fish oil for heart health: Nature’s Branch Triple Strength Fish Oil
The latest research suggests that, for heart health, getting an appropriately high dosage of DHA and EPA is critical. That’s why our pick is Nature’s Branch Triple Strength.
Best fish oil for athletes: Battle Ready Fuel Fish Oil
In addition to its cardiovascular and cognitive health benefits, fish oil sees increasing use among athletes who want to take advantage of its anti-inflammatory properties for pain and inflammation. Battle Ready Fuel caters to these users, with a moderate dosage in easy-to-take capsules.
Who should buy fish oil?
In the world of supplements, fish oil is one of the most widely known; as its name suggests, it is the concentrated and purified form of the fats that are found in oily fish like salmon, mackerel, and herring.
Its health benefits are widely known; some research suggests it may improve triglycerides, pregnancy and heart health, and possibly also decrease your likelihood of neurodegenerative diseases like Alzheimer’s disease or cognitive decline.
There are three main types of omega-3’s: ALA, DHA and EPA. ALA is alpha-linoleic acid, found mostly in plants like flaxseed and walnuts. The forms found in fish, seafood and eggs are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The body can convert ALA to EPA and DHA but it is a slow and inefficient process and there are various factors that can affect that conversion. Most of the research below focuses on the benefits obtained from supplementation with fish oil, which contains both DHA and EPA.
Fish oil has a huge range of potential applications, but the strongest evidence for its uses lies in three primary categories. These are reducing risk of chronic disease, improving mental health and cognitive function, and reducing inflammation.
All three of these categories have strong scientific evidence supporting their use, and pharmaceutical companies are even developing prescription drugs based on compounds in fish oil as treatments for people at particularly high risk of cardiovascular disease, one of the biggest potential preventable chronic diseases that fish oil could be useful for.
The cognitive benefits of fish oil are related to the strong importance of the ingredients DHA and EPA in the brain—these compounds work both independently and interdependently to improve brain plasticity and boost cognitive function.
For this reason, fish oil has been researched heavily for potentially preventing cognitive decline in older adults, and even as a nootropic for boosting cognitive performance in healthy people.
The link between fish oil and brain health is underscored by the wealth of research on using fish oil as a natural way to reduce anxiety and depression. Fish oil is a great supplement if you have issues with mental and emotional health, thanks to the promising research on its efficacy and the excellent safety profile associated with fish oil.
Fish oil is one of the best supplements for people who are focused on investing in long-term health through their nutrition.
It doesn’t have the rapid, short-term effects of something like a thermogenic or a pre-workout supplement, but the cumulative effect over weeks and months of taking a fish oil can be substantial when it comes to your long-term health and well-being.
How we ranked
Given the popularity of fish oil, we started with a huge pool of products. The first selection criteria we applied was good manufacturing practices—could we be sure that this product contained purified fish oil, without the potential for heavy metal contamination?
Because of the nature of the ocean’s food chain, contaminants and pollutants like mercury tend to accumulate in fish in much higher concentrations than are found in ocean water naturally.
We eliminated any product that didn’t mention or refer to testing for purity. This eliminated some high-profile brands like Puritan’s Pride and Kirkland Signature, since third-party testing found these products, and others, to be inaccurate in their labelling and to contain more contaminants than their competitors.
We also prioritized a high dosage of fish oil, and specifically focused on the content of EPA and DHA. These two omega three fatty acids are suspected to be the biologically active ingredients in fish oil that gives it most or all of its health benefits.
Depending on the specific source of the fish oil, and the chemical purification steps taken, two fish oil supplements with similar or identical fish oil dosages can have wildly different EPA and DHA contents.
Take, for example, the comparison between one of our top picks, Viva Naturals, and another competitor, Caraway Vitamins. Both have 1000 mg of fish oil per capsule, but Viva Naturals boasts 705 mg of EPA and 245 mg of DHA, while Caraway Vitamins only has 450 mg of EPA and 300 mg of DHA. Because of discrepancies like this, Caraway and many others didn’t make the final cut.
While research is still underway on the optimal ratio of EPA and DHA, there is enough evidence to support the idea that both are important.
As such, our final requirement was that any fish oil supplement that made it into our rankings had to have an adequate amount of both of these omega three fatty acids, and had to specify the amount of each, not simply label them all as “omega 3 fatty acids.”
Benefits
Fish oil can benefit heart health. Fish oil, and its main constituent, omega-3 fatty acids, first entered the public eye after health researchers and nutritionists noted the powerful health benefits of a Mediterranean diet.
For example, a 1998 scientific study by Michel de Lorgeril, Patricia Salen, and Jean-Louis Martin in France compared the long-term health of people with coronary heart disease based on their typical diet (1).
After controlling for possible confounding factors, like smoking and age, the researchers found that the patients eating a Mediterranean type diet—one rich in fruits, vegetables, whole grains, olive oil, and fish—were associated with a substantially lower risk of cancer and an increased survival rate from cardiovascular disease.
Remember, these subjects were people who already had heart problems.
One of the main constituents of the Mediterranean dietary pattern is “healthy” fat, as contained in olive oil and especially in fish. The fats contained in fish are rich in omega-3 fatty acids, a particular type of polyunsaturated fat that is thought to have special benefits.
Microbiology research also suggests that fish oil has benefits on the cellular level. In the lab, under a microscope and in a Petri dish, omega 3 fatty acids demonstrate potent health-promoting effects. For example, a 1996 study by researchers at the University of Michigan demonstrated that omega 3 fatty acids have an anti-cancer effect on prostate cancer cells (2).
This 20-year old study has faced opposition from more recent research that observed a link between higher blood levels of omega-3’s and prostate cancer risk (3, 4). More research is warranted to show causation as these findings may have been related to other factors.
When in vitro studies are performed (studies done within glass or in a laboratory) and results are found, naturally scientists and doctors wanted to see if they can replicate these effects in real living human beings instead of just in microscopic cells in the lab, also known as in vivo studies.
Clinical trials were undertaken; these ranged from small, poorly controlled trials to large multi-center interventions.
The best way to gauge the success of a major health intervention like this is not to look at just one study (even if it’s a big one)—it’s to look at meta-analyses, a type of study which pools the results from many different studies and tries to detect an underlying trend.
A 2006 meta-analysis published in the American Journal of Clinical Nutrition by researchers at a number of Boston-based medical centers looked at the results of 46 studies on omega 3 fatty acids (5).
After pooling the results, the authors concluded that increased consumption of omega 3 fatty acids, whether from actual fish or from a fish oil supplement, reduces the risk of overall death, heart attacks and other “sudden death” occurrences, and may also exert a protective effect against stroke (the evidence was not definitive on this point).
Fish oil can help reduce blood triglycerides and reduce inflammation. Two of the main mechanisms of action for when health improvements are observed appears to be the ability of omega 3 fatty acids to reduce blood triglycerides and inflammation, both known risk factors for heart and other diseases.
Though it seems counter-intuitive—how can consuming more fat reduce fat levels in your blood?—this hypothesis is backed up by good evidence. A systematic review of fish oil supplements published by Guy D. Eslick and other researchers at the University of Western Sydney in Australia concluded that fish oil supplements produce a statistically significant decrease in blood triglycerides, with no apparent effect on cholesterol (7).
A separate study in 2010 in the American Journal of Clinical Nutrition found a 27% reduction in triglycerides when participants consumed 3.4 grams of omega-3’s via fish oil capsules per day. No other changes in cholesterol, inflammation or endothelial function were noted (8).
Vegans and vegetarians may not get enough omega-3 fatty acids in their diet. Research has shown vegetarians to have lower blood levels of both DHA and EPA, since the diet primarily lacks food sources containing these fatty acids. Vegetarian diets are higher in ALA, an omega-3 precursor, but this is inefficiently and poorly converted to DHA and EPA in those with genetic mutations, chronic disease, and in the elderly.
Also, some research has shown men to be poorer converters of ALA to DHA and EPA (9). Vegetarians in these categories may require algae-based omega-3 supplements to maintain optimal health. Fortunately, there are also vegan omega 3 supplements that can provide many of the same benefits.
Fish oil can benefit cognitive function and may help slow cognitive decline. A 2010 study found that a 900mg daily dose of DHA over a span of 6 months enhanced memory and learning in those with age-related cognitive decline (10).
Additionally, emerging evidence indicates that fish oil may help prevent dementia and Alzheimer’s disease too—a review by the Cochrane Collaboration published in 2009 found that, while there are no high-quality clinical trials on fish oil and cognitive decline, circumstantial evidence from observational and epidemiological studies indicates that fish oil and omega 3 fatty acids in particular might have a beneficial effect when it comes to preserving cognitive function (11).
And even more convincing, a 2017 study found that those with the APOE4 gene, the strongest genetic risk factor for developing Alzheimer’s disease, showed higher uptake of DHA, when it was available, in select brain regions associated with cognitive decline in Alzheimer’s. In addition, lower serum DHA levels were associated with more brain plaque formation, known to advance cognitive decline (12).
Omega-3 fatty acids may be important during pregnancy and breastfeeding. DHA plays a therapeutic role in pregnancy outcomes such as birth weight, pregnancy duration and neurocognitive function of the infant (13, 14).
In addition, research shows DHA’s anti-inflammatory properties can have a protective effect for infants born pre-term through maternal supplementation while breastfeeding (DHA transfers through breastmilk to the baby) or through DHA-supplemented formula.
Research has found an association between levels of DHA and EPA in breastmilk and improved hand-eye coordination in infants (15). Common doses used in these studies range from 400mg to 2000mg per day, higher than what is available in most prenatal multi-vitamins.
Side effects
Fortunately, for such a powerful supplement, the side effects of fish oil are minor in most. The exception is for those on blood thinners since omega-3’s as well as blood thinners reduce the ability of the body to clot which may lead to excessive bleeding during surgery or injury.
Immune-suppression is also a concern in those who are already immune-compromised however these effects have been identified in doses under 5000mg per day.
According to a study by Chenchen Wang and other researchers, the most common side effect is mild gastrointestinal symptoms: burping, bloating, gas, etc (18). Enterically-coated fish oil supplements may reduce the incidence of upper GI symptoms like burping since the product is designed to resist digestion until it reaches the small intestine.
These typically only occur at high doses (over three grams per day of EPA and DHA). Fortunately, this is lower than the typical dosage. In fact, half of the three hundred-plus studies reviewed in that Wang et al.’s article reported no adverse effects at all.
Fish oil supplements may be contaminated with toxins due to the accumulation of these substances within fish tissue. Mercury, dioxins, and polychlorinated biphenyls (PCBs) are the most common contaminants which have been shown to damage the nervous system and are carcinogenic.
Fish oils may also become oxidized which can lead to worsening of cholesterol levels. A Canadian study found that half of the fish oil supplements exceeded oxidization limits.
To minimize the potential of oxidation, keep your fish oil supplements away from heat and light. Smell your fish oil as this is one way to identify oxidation and discard supplements that smell rancid. Since not all oxidized products may have a malodor, purchase supplements that come from reputable sources and have been third-party tested for contamination and oxidation.
Recommended dosage
Most studies on the clinical and health benefits of fish oil use between one and three grams of fish oil per day. The American Heart Association recommends people with previous heart attack or heart failure consume one gram (1000 mg) of omega 3 fatty acids per day (7).
For people who need to lower their blood triglycerides, larger doses of two to four grams (2000 to 4000 mg) per day may be needed. Pregnancy and lactation needs are typically above 400mg per day.
No recommendation is given for healthy people; they are simply encouraged to eat a diet rich in fish and seafood and plant sources like flaxseed oil, canola oil, and walnuts. Regardless, if you are looking for a number to use as a guideline if you are healthy, one gram or 1000 mg per day is probably a good place to start.
Randomized controlled trials have used dosages ranging from about 800 to 1800 mg of DHA and EPA total per day, usually taken as one or two doses during the day. It’s important to highlight the fact that dosing is prescribed based on the content of EPA and DHA, and not the total fish oil content.
This is why we prioritized products with a lot of EPA and DHA relative to their fish oil content in our rankings—while there may be health benefits associated with the other compounds in fish oil, the majority of clinical research focuses on the benefits of these two key components.
The optimal dosage profile for reducing inflammation or improving cognitive function is less well-characterized due to a dearth of studies; most that have been conducted use the typical dosages for cardiovascular health as starting points.
As a result, the preponderance of the evidence supporting fish oil for mental, emotional, and cognitive benefits uses similar ranges of dosage: about one to two grams per day of DHA and EPA combined.
Some fascinating new research has been pioneering highly concentrated forms of fish oil that provide several grams of just one omega-3 fatty acid, so as more research in this area emerges, our understanding of optimal dosage and optimal EPA and DHA ratios will likely evolve as well.
FAQ
Q: What is fish oil good for?
A: Fish oil is an incredibly potent supplement for improving your long-term health. The benefits of fish oil were first discovered in large-scale studies on diet, when researchers noticed that people who ate fish on a regular basis had significantly reduced rates of heart disease.
Nutritional work into the contents of fish identified omega-3 fatty acids, and in particular, the omega-3 fatty acids DHA and EPA, as the likely reason for the health benefits associated with fish consumption.
Research in humans and in animals has found that fish oil can reduce blood pressure and the concentration of triglycerides in the blood, which may explain their potential for reductions in cardiovascular disease risk. Beyond heart health, fish oil may also be beneficial for cognitive function and mental health.
Fish oil supplements have been successfully used to treat anxiety (8), and may help slow the progress of cognitive decline in the elderly (9). These benefits are likely due to the heavy usage of EPA and DHA by the brain.
Q: How much fish oil per day should you take?
A: Initial research focused on modest dosages of fish oil, in the neighborhood of one gram per day. The American Heart Association currently recommends one gram of fish oil per day for that people who have already had a cardiac event or a heart condition, like a previous heart attack or heart failure (10).
The evidence for prevention of heart disease from small to moderate doses of fish oil is not as convincing; however, emerging evidence suggests that higher doses may be necessary, even in high-risk populations. One drug called Vascepa, which is currently undergoing clinical trials, is nothing more than two grams of pure EPA—and it’s shown impressive results in research conducted so far (11).
Some of the more successful studies on fish oil have used doses of 1.8 or 2 grams of EPA and DHA per day, which may explain why they are getting better results than lower dose experiments.
Q: How much fish oil is too much?
A: The American Heart Association recommends not taking more than three grams total of omega 3 fatty acids per day without talking to a doctor first (12).
At very high doses, fish oil can increase the risk of bleeding in some people. Do keep in mind that one gram of fish oil likely contains less than one gram of omega-3 fatty acids.
Check the label of your supplement to be sure, but the three gram per day recommendation applies to the omega-3 fatty acid content, not the total fish oil content
Q: What is fish oil?
A: Fish oil is a concentrated form of the unsaturated fats that are found in fatty fish like salmon and tuna, as well as in other marine oil sources like krill oil.
These unsaturated fats have an unusual chemical composition among the kinds of fats found in edible foods; they are very high in a particular type of unsaturated fat called an omega-3 fatty acid. While fish oil is technically just an edible oil like olive oil, the health benefits of these omega-3 fatty acids are the source of fish oil’s substantial benefits.
A lot of scientific research has been directed at two specific types of omega-3 fatty acids, EPA and DHA: these two molecules may play a pivotal role in the health benefits of fish oil.
Q: Does fish oil have benefits for your skin?
A: Though the potential cardiovascular and cognitive benefits of fish oil tend to steal the spotlight, fish oil may also have benefits for certain skin conditions.
Fish oil has been used as a clinical treatment for psoriasis since at least the 1980s, with one study demonstrating a significant improvement in psoriasis symptoms after eight weeks of a fish oil supplement (13). Other research has found that fish oil can actually increase the content of omega-3 fatty acid in your skin cells, which might explain the mechanism of action by which fish oil can improve skin quality (14).
Q: When should you take fish oil?
A: Fish oil, and its active ingredients, are fairly long-lasting compounds, and they are usually delivered in just one “bolus” dosage per day. Since any benefits of fish oil likely have to do with maintaining chronically high levels of omega-3 fatty acids in your blood, when you take fish oil (as in morning, afternoon, or evening) is not as important as taking every day on a regular basis.
Unlike some supplements like iron, which can interact with other compounds in your diet, fish oil does not require any special biological functions to absorb, but there is some evidence that taking fish oil alongside a meal that has a high fat content can help boost the absorption of EPA and DHA (13).
Q: What are EPA and DHA in fish oil?
A: EPA and DHA are acronyms for eicosapentaenoic acid and docosahexaenoic acid—these two chemicals are specific examples of omega-3 fatty acids. They have been studied in the most detail out of the omega-3 fatty acids (there are others, such as alpha-linolenic acid or ALA, which you can find in abundant quantities in sources like flax oil).
There is also substantial clinical evidence to support the health benefits of EPA and DHA, not the least of which is that high-dosage forms of these fatty acids are currently under development as prescription medications to reduce the risk of heart disease.
Related articles
Recap
While research is still ongoing and diet is always the preferred route of intake, omega-3’s in fish oil is a relatively low risk way to improve many markers of your health.
You may not need to take a fish oil supplement if you are healthy and you already eat oily fish at least two times a week. If not, start with one gram of omega 3 fatty acids per day. Make sure you check the label on your supplement; sometimes the omega 3 fatty acid content is far lower than the fish oil content and weight.
While research is still ongoing, there’s a large body of scientific work that supports supplementing your diet with fish oil. The omega-3 fatty acids, particularly EPA and DHA, have potent beneficial effects on your body, and have been associated with decreases in risk for cardiovascular disease, improvements in cognitive function, and improvements in symptoms of anxiety and depression.
When it comes to dosage, taking a fish oil supplement that provides between one and two grams of EPA and DHA combined, per day, is the range that’s most strongly supported in the scientific literature.
Thanks to the wide range of potential health benefits and the excellent safety profile, fish oil is one of the best types of supplements on the market if you are looking to invest in your long-term health and wellness.
For BodyNutrition‘s #1 fish oil recommendation, click here.
Top Fish Oil Supplement Brands
When we talk about omega-3 supplements, fish oil is the first one that comes to our mind. It is also popularly known as cod liver oil, but the cod liver is a type of fish oil. Fish oil is a rich source of omega-3 fatty acids. However, we get this supplement from not only fish but also from marine algae. Let’s learn how fish oil adds so much value to human health, and what top fish oil brands you should focus on.
Why Fish Oil is Popular?
People are rummaging for affordable supplements for cardiovascular diseases, and fish oil products look like the best way out. Besides, multivitamins, fish oil capsules, and cod liver oil in liquid form come second in the line of popular dietary supplements.
Fish oil is known to offer proven benefits in reducing inflammation, enhancing brain health, joint health, and heart health. It is also effective in reducing liver fat and maintaining a healthy triglycerides level. Fish oil’s omega-3 supplement contains eicosapentaenoic acid, docosahexaenoic acid, and alpha-linolenic acid. Thus, there are numerous benefits of fish oil in any form. It is now the time to look at the top fish oil supplement brands free of heavy metals.
5 Top and Safest Fish Oil Supplement Brands
The company was started with a commitment to provide Omega-3 rich fish oil content. The company claims to extract Omega 3 products from the cleanest water on earth. The company ensures that the product reaches the end-user in the purest form, and hence, they bottle all fish oils in an oxygen-free, nitrogen-rich environment.
This brand offers the best-flavored fish oil extracted from wild-caught fish (for example, anchovies). It comes in natural lemon flavor, which means no more fishy burbs and artificial ingredients. One of the best products of this fish oil brand is Ultimate Omega.
This product is Friends of Sea certified and GMO-free. Also, the company guarantees that its products are free from environmental toxins and contaminants. It shows that this brand acquires sources from sustainable aquaculture. You can also check this through the contents on the back to see what it contains. You should remember that only two capsules a day of Nordic Naturals Ultimate Omega are enough for your body.
It is one of the oldest brands in the market and has been operational since 1970. Similar to Nordic Naturals, this brand also produces flavored omega supplements. However, its taste is more of a tangy orange flavor. It is one of the best fish oil brands in terms of taste. The fish are harvested from places like the coast of Iceland and Alaska, in the most natural environment, to extract the best quality oil.
The fish oil product of this brand that most people prefer to use is Barlean’s Ideal Omega 3 Softgels. Also, its recommended dosage is one capsule or one soft gel a day.
Additionally, it has certification for sustainable fishing and fish oil extraction in an environmentally friendly manner. This adds up to the brand value of Barlean’s. The company’s products are also third-party tested by ISO certified labs to guarantee the best quality.
This brand provides GMO and gluten-free fish oil products with active ingredients. However, you won’t find flavors here. One of the best-selling products of this brand is Life Extension Omega-3. It provides more safety to our heart’s health. It is recommended to have two capsules of the product each day.
Besides, you will find various types of fish oil in this brand. Moreover, they add sesame seed oil to the product to prevent fish oil spoilage. It also has a fishy smell. You will also get the easy-to-swallow gels in Life Extension.
So, if you are looking for high-quality fish oils, this is one of the top fish oil brands to trust.
You didn’t think that we have other flavored top fish oil brands, did you? Anyway, Carlson Labs offers both the flavors we saw till now. The company has been operational since 1965 and offers a range of award-winning minerals, vitamins, and omega-3s.
The Carlson Cod liver oil is available in lemon, fruit splash, or natural flavor. The Very Finest Fish Oil, Carlson Labs, comes from the wild-caught small fishes.
The company does proper testing and certification to guarantee quality. It is important to stick to the right dose of fish oil to get the maximum health benefits. The company also goes for third-party testing of the products to stamp their quality features. The third-party labs are FDA-registered.
This brand has the best vitamin offerings along with good fats. One of the most known products of this brand is Hum Nutrition OMG! Omega the Great. This product offers you customization. You can take a quiz that will help the brand develop the recipe for your bottle of Hum Nutrition, OMG!
Besides Omega 3, Hum Nutrition also offers a range of products like all-natural vitamin supplements for glowing skin and good health.
Also, this brand has no added sweeteners or colors as tested and certified by a third party. Besides, it can be cheaper if you subscribe to them for three months. Moreover, the company offers unadulterated and gluten-free products, which are triple-tested to guarantee quality.
Concluding thoughts
In recent surveys, it was revealed that around 70 percent of the global population is Omega-3 deficient. So, this is when we need to take a step and include some high-quality fish oil in our diet. With this list of top fish oil supplement brands, you can use their products to stay healthy. Also, except for these brands, brands like Vthrive, Rainbow of Light, Mary Ruth’s, and Garden of Life are also popular.
For those of us who do not like having fish or the ones who do not have fish every day, adding this to the daily diet will keep your body’s omega needs satisfied. You can also ask a dietician about the fish oil product that would suit you.
There are omega-3 supplements available for your pets, too. With this, we can conclude that fish oil is crucial for your health.
Best Fish Oil Supplements of 2022, According to Dietitians
WellnessVerge is reader-supported. We independently research and evaluate every brand we write about and recommend only those approved by our dietitians. When you make a purchase through links on this page, we may earn a commission. Learn More
Fish oil, or omega-3 supplements, are some of the most popular dietary supplements many people use to improve health and manage health conditions.
A 2020 survey by Consumer Lab found that omega-3s rank within the top 5 most popular dietary supplements.
Data from the 2012 National Health Interview Survey found that 7.8% of U.S. adults use supplements containing fish oil.
Consumers are likely purchasing fish oil supplements for the cardiovascular and anti-inflammatory benefits.
If you are interested in purchasing a fish oil supplement for health benefits, what should you look for?
Summary of Our Picks
What Is Fish Oil?
Fish oil contains a type of essential fats called omega-3 fatty acids.
These fats are considered essential because they must come from the diet – the body cannot make them on its own, unlike other types of fat.
There are three primary omega-3 fatty acids – alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
EPA and DHA are found in fish oil, whereas ALA is from plant oils.
While a main source of EPA and DHA comes from eating fish, these essential fats are not made by the fish themselves.
They are synthesized by microalgae in the ocean. The microalgae are consumed by phytoplankton, which is in turn eaten by fish.
The food the fish eat is the reason why they are rich in omega-3 fats. This is also why farm-raised fish are not as high in omega-3s, as they are often fed a different diet that is not a good source of omega-3s.
The Dietary Reference Intakes (DRIs) by the National Institute of Health provide no recommended daily amount for omega-3 fatty acids. There is currently insufficient data to establish a daily requirement for omega-3s in total.
The Adequate Intake (AI) included in the DRIs is for ALA only. This is 1.6 g for men and 1.1 g for women.
The reason there is no recommendation for omega-3 intake is that ALA can be converted into DHA and EPA.
But this conversion can be very inefficient, particularly when the diet is also high in omega-6 fats like the western diet.
Omega-6 fats interfere with the conversion and absorption of omega-3s.
This makes it challenging to meet daily omega-3 needs if you are not focused on getting in enough omega-3-rich foods and reducing your intake of omega-6.
Therefore, many people choose to take a fish oil supplement to help increase their intake of these essential fats.
Besides the US-based National Institute of Health, other health organizations do have recommendations for how much omega-3 is needed.
The European Food Safety Authority and the World Health Organization recommend 250–500 mg/day of EPA and DHA for heart health. Doses of up to 3,000 mg per day are considered safe.
What to Look for in a Fish Oil Supplement
When looking for a fish oil supplement, you might get overwhelmed. Omega-3 supplements can be sourced from:
Coldwater fish
Krill oil
Cod liver oil
Algal oil (vegetarian)
They are also found as:
Re-esterified triglycerides
Natural triglycerides
Free fatty acids
Phospholipids
Ethyl esters
There is mixed evidence about which of these forms is best. There is some indication that ethyl esters may not be as well absorbed, but the data is unclear.
Krill oil can sometimes be extracted with hexane, which can cause nerve damage.
For this review, we selected the best omega-3 supplements based on:
Type of omega-3 – must contain EPA and DHA.
Amount of omega-3, not just total fish oil. Products needed to contain at least 250 mg of combined EPA and DHA.
Uses fish oil as free fatty acids, triglycerides, or re-esterified triglycerides (if noted).
You can also use these criteria when evaluating different products on the market.
How We Made Our Selections
To select the best products, in addition to looking at the nutrient composition, we also evaluated the brand based on the following factors:
Brand Reputation : Does the brand have a good reputation in the industry? Are the products made in a certified Good Manufacturing Practices facility?
: Does the brand have a good reputation in the industry? Are the products made in a certified Good Manufacturing Practices facility? Purity: Is the fish oil tested for purity and heavy metals?
Is the fish oil tested for purity and heavy metals? Professional Involvement: Are there healthcare professionals involved with the brand?
Are there healthcare professionals involved with the brand? Supported by Research: Is the brand committed to research?
Is the brand committed to research? Price: Is the price comparable to other similar products?
Based on these criteria, we selected the fish oil supplements you might want to consider the next time you are in the market.
Best Overall: Nordic Naturals Omega-3
Best Overall Shop Now Pros Reputable brand for omega-3 supplements
Sustainably-sourced
Third-party tested Cons Strict return policy
Website has a lot of omega-3 supplements to choose from, it can be challenging to select one
Nordic Naturals is an established brand in the fish oil market. While they currently carry multiple products beyond just simple fish oil, their omega-3 product meets all of the criteria for a good supplement.
The fish oil is in the triglyceride form and is third-party tested for purity and freshness.
They also provide Certificates of Analysis for every product, so you can be sure you know everything that is in your bottle of fish oil.
Their fish oils are sustainably sourced from wild-caught anchovies and sardines.
The omega-3 soft gels have 690 mg of omega-3s, 330 mg of EPA, and 220 mg of DHA.
It has a lemon flavor added to prevent the “fish burps” common when taking a fish oil supplement.
It also comes in liquid form, which is more concentrated, providing 1560 mg omega-3, 745 mg EPA, and 500 mg DHA per teaspoon.
Price: $17.95 for 90 soft gels or a 45 day supply ($0.30 per capsule)
The Bottom Line: While we chose the simplest omega-3 product on the Nordic Naturals site for this review, any of their multiple fish oil products is a good choice.
Starting with a lower dose of omega-3s is a great place for those looking to get started with the benefits of these important fats.
Best Budget Pick: Nature Made Burp-Less Fish Oil 1000 mg Softgels
Best Budget Pick Shop Now Pros Reputable brand for dietary supplements
Third-party tested
Cost effective Cons The form of fish oil is not clear
Consumers complain that the softgels are large
Return policy depends on where you purchase the product
Nature Made is a well-established dietary supplement company that makes a wide variety of quality products.
They have several fish oil products that contain different amounts of omega-3s.
Their Burp-Less Fish Oil 1,000 mg Softgels contain 2,000 mg fish oil, 600 mg omega-3s, and 500 mg DHA and EPA combined.
While this product is not flavored, which some brands use to cover up the fishy taste, the burp-less technology is essential when looking for an omega-3 product. No one wants to burp up fish.
Their fish oil is sourced from wild-caught fish from Peru. The fish oil is tested for purity and potency. It is also purified to remove PCBs, dioxins, and mercury.
Price: $13.29 for a 30 day supply or 60 capsules ($0.22 per capsule)
The Bottom Line: Nature Made’s Fish Oil 1,000 mg Softgels is a good choice for those looking for a budget-friendly omega-3 supplement.
While it doesn’t have a Certificate of Analysis like Nordic Naturals, Nature Made is a reputable company that prides itself on purity and potency.
This product can also be easily found at most retailers, so most consumers can access it.
Best Liquid: Barlean’s Seriously Delicious Omega-3 Fish Oil
Best Liquid Shop Now Pros Delicious flavor makes taking fish oil easy
Third-party tested for purity
Emulsification improves absorption Cons Does contain calories and carbs
Some consumers may not enjoy the flavor
Provides 100% of RD of vitamin D, which may be too much if taking other supplements
While many brands offer liquid fish oil, Barlean’s products are high quality and taste absolutely delicious.
With flavors like Lemon Crème, Pina Colada, and Mango Peach, who won’t want to take their fish oil?
Their Seriously Delicious Omega-3 Fish Oil contains 1,080 mg combined EPA/DHA in a one tablespoon serving.
It also has 600 IU of vitamin D to meet your daily needs.
Due to the incredible flavor, it does have 60 calories and 6 grams of carbohydrates, mostly from sugar alcohols.
Barlean’s fish oil is emulsified, meaning the fats are broken down into smaller pieces for better absorption and no fish burps. This process enhances absorption by 3x compared to other types of oils.
The oil is sourced from small-bodied fish from Iceland and Alaska.
Their products are third-party tested and free of mercury, PCBs, and other heavy metals.
Price: $35.33 for a 30-day supply ($1.17 per day)
The Bottom Line: Barlean’s Seriously Delicious Omega-3 Fish Oils are a great option for people who don’t like to swallow pills.
Since it does contain some calories and carbohydrates, those who need to watch their carb intake should be aware of this.
It shouldn’t raise blood sugar much since the carbs are mostly from sugar alcohols.
Best for Vegans and Vegetarians: Vegetology Opti3 Omega-3 EPA and DHA
Best for Vegans or Vegetarians Shop Now Pros 100% vegan
Appropriate for those with fish allergies Cons Provides only a small amount of vitamin D, an important nutrient for vegans
Form of the omega-3 oil is unclear
While a vegan supplement won’t be made from fish oil, it can still be rich in omega-3s.
Omega-3 fats can be sourced from algae oil, which is the food the fish eat, as a source of omega-3s.
Vegetology’s Opti3 Omega-3 EPA and DHA is 100% vegan and registered with the Vegan Society.
Opti3 is tested for potency and purity. In addition, their products are gluten-free and non-GMO.
Opti3 contains 912 mg of omega-3s, 500 mg DHA, and 300 mg EPA. It also contains 200 IU of vitamin D.
Price: $26.11 for a 30-day supply or 60 capsules ($0.43 per capsule)
The Bottom Line: With the popularity of fish oil supplements and plant-based diets, it is great to have a vegan option for omega-3s.
It is also a great choice for people allergic to fish, a common allergen.
Additionally, omega-3 supplements made from algae may have a high level of carotenoids compared to fish oils, which are antioxidants that are important for reducing inflammation and oxidative stress.
Best Subscription: Care/of Fish Oil
Best Subscription Shop Now Pros Convenient to subscribe to a monthly service
Sustainably-sourced fish oil Cons No clear involvement of healthcare professionals with the brand
If you don't keep up on taking your products daily, you could end up with more than you need
Subscription vitamin services make it easy to be consistent with taking your supplements. Most will deliver your products monthly, and some even place them into convenient daily “packs.”
Of the products we evaluated, Care/of Fish Oil met my criteria. The fish oil is cold-pressed and comes from a sustainable source.
It contains 2,000 mg of Wild Alaskan Salmon Oil and 600 mg of omega-3s. In addition, the product has 220 mg DHA and 180 mg of EPA.
Care/of also offers an extensive research library so you can learn more about the benefits of their products.
Price: $16 for a 30-day supply with a subscription ($0.53 per day)
The Bottom Line: Subscription services, like Care/of, are a great way to be consistent with taking supplements.
While most Care/of products are recommended via an online quiz, you can always add fish oil to your order. They also offer vegan fish oil, if preferred.
Best Gummies: Hello Bello Omega-3
Best Gummies Shop Now Pros Gummy vitamins are tasty and easy to take
Free of undesirable ingredients such high fructose corn syrup and artificial ingredients Cons Gummies contain sugar
Gummies do not have enough omega-3s for an effective dose for adults
We were unable to locate a fish oil gummy that had the right amount of EPA/DHA. This is likely because these products are designed for children who need a lower dosage.
Or maybe putting too much fish oil into a gummy makes it taste bad, so brands try to balance taste with quantity.
The Hello Bello Omega-3 was the highest amount we could find in a gummy supplement.
It contains 275 mg of omega oil from chia and DHA, 130 mg of ALA, and an additional 50 mg of DHA. You would need to consume three gummies to get that amount.
This is well below what we would recommend for an effective dose, but it was the highest total we could find.
Since this product is in a gummy form, it does have 4 grams of sugar, which should be accounted for in your overall diet.
Price: $10.88 for a 20 day supply ($0.54 per day)
The Bottom Line: If you truly want to see the benefits of omega-3s, we do not recommend a gummy form of the supplement. The gummies do not provide enough omega-3s and have added sugar.
But if you absolutely want to take a gummy product, Hello Bello Omega-3 is a solid choice and is easy to order.
Frequently Asked Questions
What are the benefits of fish oil? EPA and DHA have been found to: 1. Help maintain healthy cholesterol and triglyceride levels 2. Support heart health 3. Maintain normal blood pressure 4. Promote joint health 5. Support eye health 6. Increase mental focus 7. Support a healthy weight 8. Regulate mood 9. Improve immune function Note that many of these possible benefits were discovered via observational studies. These types of studies can only determine a link between two variables. It is also unclear if some of these benefits are from eating fish or from taking omega-3 supplements. People who consume seafood 1–4 times a week are less likely to die from heart disease, but supplementation of omega-3s has not been shown to reduce the risk of heart disease. Are there any safety concerns with omega-3s? While omega-3s in dosages under 3,000 mg is considered safe for most people, there are some safety concerns. General side effects can include fishy burps, bad breath, bad-smelling sweat, digestive symptoms such as nausea and headaches. Several studies have found that omega-3 fatty acids might increase the risk of prostate cancer. Omega-3s can also interact with blood clotting medications. Fish oils should be avoided by people with allergies to fish. Always speak to your doctor before taking any supplements, particularly if you have concerns regarding your heart health. Do fish oils contain mercury? High-quality fish oil should not contain mercury or any harmful heavy metals. Be sure to check the label for purity. What is the best time to take a fish oil supplement? You can take fish oil any time of the day. But it might go down better with a meal. Taking it on an empty stomach may cause nausea for some people. Can I take fish oil with other supplements? Yes, you can take fish oil with other supplements as they do not interact with absorption.
The Bottom Line
Fish oil remains a popular dietary supplement due to its possible benefits. But be aware that no dietary supplement can replace a healthy diet.
It remains unclear if you get the most benefits of omega-3s from fish or supplements.
If you are concerned about your heart health, it is best to start by speaking with your doctor.
Trying to self-medicate with supplements can delay important medical needs that could have been addressed earlier.
We always recommend opting for food over supplements. The recommended amount to meet your omega-3 intake is two servings of fatty fish per week.
The best choices for fish high in omega-3s but low in mercury are anchovies, herring, salmon, mackerel, sardines, and trout. You can find a complete list with amounts of omega-3s here.
Also, consider adding plant-based sources of omega-3s such as walnuts, flaxseeds, or chia seeds to your diet.
If you don’t like fish or don’t regularly have access to seafood, a fish oil supplement can help increase your intake. Always choose a high-quality brand that is tested for purity and potency.
