The 11 Best Fish Oils On the Market (2021 Updated)
If you’re trying to increase your intake of fish oil and omega-3 fatty acids, we don’t blame you. Often used as a “natural” remedy that could potentially reduce inflammation, prevent heart disease, and boost brain health, fish oil is one of the most popular wellness supplements on the market, with the industry valued at an astounding $30 billion. In fact, it’s so popular that countless brands have produced their own takes on the product.
Some people value sustainability, others affordability, and others just want to make sure their product doesn’t cause fishy burps. When it comes to fish oils, the dosage of EPA and DHA fats is vital in choosing the right supplement — though these numbers vary in fish oil supplements, people should be consuming at least around 250 to 500mg of EPA and DHA fats combined daily. We took a deep dive into dozens of the best fish oils on the market to help you land on the right one for your needs.
Best Fish Oil Supplements
Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
Best Fish Oil Supplements Video Review
Though we still recommend you read through our detailed picks below, we also put together a full video review — so if you’re more of a visual learner, we have you covered.
Best Fish Oil
This fish oil supplement is sustainably sourced, provides transparency in sourcing, and doesn’t come back up fishy. Most importantly, it packs a serious punch of omega-3s.
Legion Triton Fish Oil
Each serving of Legion Triton Fish Oil comes with 4,000 milligrams (mg) of fish oil and contains 1,440mg of EPA fats and 960mg of DHA fats, as well as vitamin E and lemon oil to prevent oxidation, rancidity, and fish oil burps some people want to avoid. The product is sustainably sourced from Peruvian anchovies and sardines from fisheries that have been approved by Friend of the Sea — a project of the World Sustainability Organization that verifies sustainable practices — and meets the stringent purity standards of the European Pharmacopoeia Reference Standards, Council for Responsible Nutrition, and Global Organization for EPA and DHA Omega-3. This fish oil has also been molecularly distilled to reduce toxins and chemicals. It’s worth noting that each dose is four softgels though, which may be a lot for some to swallow.
Legion Triton Fish Oil Legion Triton Fish Oil A high-potency, molecularly distilled fish oil with additional vitamin E and lemon oil, this supplement from Legion meets stringent purity standards and is sourced from sustainable fisheries. Shop Legion
Who Should Buy Legion Triton Fish Oil
Customers who value products that have been sustainably sourced — this product has been approved by Friends of the Sea.
Folks who want a high dosage of omega-3 fatty acids — this product has 2,400mg of EPA and DHA combined.
People who prefer a product that has been molecularly distilled to reduce toxins and chemicals.
Who Shouldn’t Buy Legion Triton Fish Oil
Vegans and vegetarians — this product has been sourced from anchovies and sardines.
Anyone who has trouble swallowing a lot of pills as each serving of this pick is four softgels.
Legion’s formula is sustainably-sourced, meticulously tested for purity and quality, contains a high dose of omega-3 fatty acids, and is designed to minimize unwanted fish burps.
Best Omega-3 Fish Oil
All fish oils contain omega-3 fatty acids, but some contain more than others. This pick has a particularly high dose of omega-3’s.
Kaged Omega-3 Fish Oil
Within its 3,000mg dose of fish oil, Kaged Omega-3 Fish Oil contains 2,000mg of omega-3 fatty acids — 1,000mg of EPA fats and 900mg of DHA fats — which is much higher than many fish oils on the market. EPAs can potentially help decrease inflammation while DHAs may help with brain function. (1) While you can get these omega-3 fatty acids from food — like seafood and nuts — a fish oil supplement is an easy way to increase your intake. Kaged Omega-3 Fish Oil is sustainably sourced from wild-caught fish, and it’s purified, which may help prevent fish oil burps.
15% Off Kaged Muscle Omega-3 Fish Oil Kaged Muscle Omega-3 Fish Oil Kaged Muscle delivers 3,000 milligrams of omega-3 fats (1,100mg of EPA and 900mg of DHA), which is one of the highest doses across the market. Plus, it's quick-absorbing and doesn't produce fish burps. Shop Kaged
Who Should Buy Kaged Omega-3 Fish Oil
People who are looking for a high dose of omega-3 fatty acids in their fish oil supplement.
Folks who prefer to take their omega-3 supplements in pill form.
Anyone who wants to avoid a fishy aftertaste or fish oil burps with their fish oil supplement.
Who Shouldn’t Buy Kaged Omega-3 Fish Oil
Folks who don’t prioritize higher doses of omega-3’s in their fish oil supplement.
Vegans — this supp contains fish and gelatin, so you’ll want to opt for a plant-based alternative.
If you’re looking for the potential anti-inflammatory benefits of EPA fats or the potential brain health benefits from DHA fats, Kaged Omega-3 Fish Oil is going to be one of the best sources of these fatty acids that you can find.
Best Krill Oil
Krill oil supplements — which come from krill instead of fish — are loaded with omega-3s, are thought to be more easily absorbed, and are packed with antioxidants.
Transparent Labs Core Series Krill Oil
Extracted from Antarctic krill, Transparent Labs CoreSeries Krill Oil contains no mercury, includes Omega-3 fatty acids — 120mg EPAs and 55mg DHAs to be exact — and is made to be easier on the stomach when compared to most fish oils due to krill oil’s easier-to-digest phospholipid form. Transparent Labs foregoes the use of any artificial sweeteners, colorings, and preservatives. They are compatible with gluten-free diets and are non-GMO.
Transparent Labs CoreSeries Krill Oil Transparent Labs CoreSeries Krill Oil This oil is extracted from Antarctic krill, which is rich in the long-chain omega-3 fatty acids EPA and DHA. It is designed to avoid any fishy aftertaste, contains no mercury, and 80 micrograms of the antioxidant astaxanthin. Shop Transparent Labs
Who Should Buy Transparent Labs Core Series Krill Oil
Anyone looking to supplement their Omega-3 intake with a solid krill oil.
Those averse to fishy flavors — this product does not have a fishy aftertaste or cause fishy burps.
People aiming to avoid any artificial additives will like that this product is free of artificial colorings, sweeteners, and preservatives.
Who Shouldn’t Buy Transparent Labs Core Series Krill Oil
Consumers who are concerned about sustainability (this product is not certified).
People with a limited budget for supplements — this product is not the most affordable option on this list.
Despite not being certified, this krill oil is still tested for heavy metals. The purity of the product combined with the content of Omega-3 earns it a place atop our list and is likely the best option for consumers looking specifically for krill oil.
[Related: The Best Types Of Supplements For Performance, Weight Loss, And Health]
Best Fish Oil for Athletes
Since fish oil may be linked to anti-inflammatory properties, many athletes implement it into their supplement regimen. This pick is a solid choice for anyone with a consistent workout routine.
Legion Triton Fish Oil
Fish oil’s potential anti-inflammatory properties may also help with strength and range of motion — for those who are exercising frequently, reducing inflammation may stop your body from decreasing its range of motion and may help you increase your strength. Legion Triton Fish Oil has one of the highest doses of omega-3 fatty acids — each four-softgel dose contains 4,000mg of fish oil, which includes 1,440mg of EPA fats and 960mg of DHA fats. In addition to these potential benefits, this product is also sustainably sourced from Peruvian anchovies and sardines caught by fisheries approved by Friend of the Sea — a project that ensures sustainability.
Legion Triton Fish Oil Legion Triton Fish Oil A high-potency, molecularly distilled fish oil with additional vitamin E and lemon oil, this supplement from Legion meets stringent purity standards and is sourced from sustainable fisheries. Shop Legion
Who Should Buy Legion Triton Fish Oil
Athletes who want a high dose of fish oil to potentially help reduce inflammation.
Anyone who’s concerned with sustainability — the fisheries from which this product sources their fish is approved by Friend of the Sea.
People who prefer a product that has been molecularly distilled to reduce toxins and chemicals.
Who Shouldn’t Buy Legion Triton Fish Oil
Anyone who wants a supplement with fewer pills per dose — you’ll have to take four per dose with this product.
Athletes who prefer to take a fish oil that is made from plant-based ingredients.
If you’re an athlete looking for a high dose of fish oil and a sustainably sourced product, Legion’s Triton Fish Oil cannot be beat.
Best Fish Oil Pills
Fish oil can come in liquid or pill form. This particular pill has a high dose of fish oil without causing fishy burps, which is why it’s one of our favorites.
Kaged Omega-3 Fish Oil
Pills are one of the most convenient ways to consume fish oil since you can easily throw a bottle in your gym bag or take it with you when you travel. Some fish oil pills, however, may come with a fishy aftertaste or even fishy burps, which some people may not enjoy. Kaged Omega-3 Fish Oil contains a high dose of fish oil — 3,000mg of fish oil to be exact, which includes 1,100mg EPA fats and 900mg DHA fats — and no fishy aftertaste or burps thanks to Kaged’s purification process. Though it is worth noting that these softgels are fairly large, so those who have a hard time swallowing larger pills may want to opt for a different product with smaller capsules.
15% Off Kaged Muscle Omega-3 Fish Oil Kaged Muscle Omega-3 Fish Oil Kaged Muscle delivers 3,000 milligrams of omega-3 fats (1,100mg of EPA and 900mg of DHA), which is one of the highest doses across the market. Plus, it's quick-absorbing and doesn't produce fish burps. Shop Kaged
Who Should Buy Kaged Omega-3 Fish Oil
People who value a fish oil they can consume in pill form for convenience.
Folks who want a high dose of fish oil — this product contains 3,000mg.
Anyone who values a fish oil supplement that doesn’t cause fishy burps or have a fishy aftertaste.
Who Shouldn’t Buy Kaged Omega-3 Fish Oil
Vegans or vegetarians who want a fish oil supplement that’s sourced from algae or another plant-based source.
Anyone who prefers small pills will want to look elsewhere. These softgels are pretty large.
If you’re often on the go or just prefer a quick and easy way to take your fish oil, pills are more convenient, and Kaged’s softgels provide one of the higher doses of fish oil in pill form.
Best Supplement Stack with Fish Oil
For many people, fish oil is not the only supplement in their regimen. If you’re an athlete looking to buy all your supplements — including one with omega-3 fatty acids, like krill oil — in one go, this pick is for you.
Transparent Labs Muscle Building Essentials Stack
Supplement stacks are packages of supplements that work together that you can buy in one go. This supplement stack contains Transparent Labs Preseries Bulk, which is a pre-workout supplement that may help athletes build muscle. The stack also contains Transparent Labs Proteinseries 100% Grass-Fed Whey Protein Isolate, which contains 88 percent protein-by-weight — one of the industry’s highest — along with Transparent Labs Strengthseries Creapure HMB, which is a creatine monohydrate that may help increase strength and endurance. And lastly, this stack contains Transparent Labs Coreseries Krill Oil, which contains long-chain omega-3 fatty acids (120mg EPAs and 55mg DHAs), phospholipids, and astaxanthin. It may be easier to digest than fish oil and comes with no fishy aftertaste.
Transparent Labs Muscle Building Essentials Stack Transparent Labs Muscle Building Essentials Stack This stack contains Transparent Labs Preseries Bulk, Transparent Labs 100% Grass-Fed Whey Protein Isolate, Transparent Labs Strengthseries Creapure HMB, and Transparent Labs Coreseries Krill Oil. Shop Transparent Labs
Who Should Buy Transparent Labs Muscle Building Essentials Stack
Athletes who want to purchase their supplements in a stack that contains krill oil, as well as other supplements in their regimen.
People who prefer krill oil to fish oil, as it may be more easily digested.
Anyone who values a fish oil supplement that doesn’t have a fishy aftertaste.
Who Shouldn’t Buy Transparent Labs Muscle Building Essentials Stack
Folks who are just looking for a fish (or krill) oil, and don’t need the additional supplements in this stack.
Vegans or vegetarians who need a fish oil supplement that’s plant-based.
If you have a lot of supplements in your regimen and are looking for a way to consolidate your purchases, a supplement stack may be the way to go. This stack in particular includes a solid krill oil you can add to your stash.
Best Liquid Fish Oil
While the most common form of fish oil supplements is pills, liquid fish oil is also an option that may appeal to consumers as well. For those who want a fish oil that absorbs quickly upon consumption, liquid fish oil is the way to go, and this pick is one of the best.
Nordic Naturals Omega-3
Since Nordic Naturals Omega-3 comes in a liquid, your body does not need to digest a capsule to get to the fish oil — in other words, you are able to absorb it faster. On top of that, this product’s omega-3 fish oils come in the triglyceride molecular form (the form naturally found in fish), which may also help with absorption. If you’re concerned about taste, don’t be — this liquid comes in a great lemon taste. It contains 1,560mg of omega-3’s, which includes 745mg EPAs, 500mg DHAs, and 315mg of other unlisted omega-3’s. This liquid product is also one of the more budget-friendly options on the market, making it a great pick for penny-pinchers.
Nordic Naturals Omega-3 Nordic Naturals Omega-3 Nordic Naturals Omega-3 comes in a liquid, which may help with absorption. Plus, this product’s omega-3 fish oils come in the triglyceride molecular form (the form naturally found in fish), which can also help it digest better. Shop Amazon
Who Should Buy Nordic Naturals Omega-3
People who prefer to take their fish oil supplement in liquid form, rather than pill form.
Folks who want a product that may absorb better than your average capsule fish oil.
Those who are concerned about taste — this product is lemon flavored to mask any fishy flavors.
Who Shouldn’t Buy Nordic Naturals Omega-3
Anyone who prefers to consume their fish oil supplement in pill form for speed and convenience.
People looking for a higher dose of omega-3 fatty acids will be able to find options with higher doses out there.
Folks who want a name for every ingredient in their supplement — this product has 315mg of unspecified omega-3’s.
For anyone who would prefer to pour their liquid fish oil into a tea or a glass of water over taking a pill, Nordic Naturals Omega-3 offers a solid dose and a great lemon flavor.
Best Fish Oil for Women
Omega-3’s are a great supplement to decrease inflammation, but for women in particular, they may also help fight the symptoms of menstrual pain, rheumatoid arthritis, and osteoporosis. This product gets its omega-3’s straight from the same source as fish: algae.
Performance Lab Omega-3
While omega-3’s are good for both men and women, women may benefit for different reasons. For example, the potential anti-inflammatory properties of omega-3’s can help reduce inflammation during menstrual cramps or for those who battle with rheumatoid arthritis (which is more common in women). (2) Performance Lab Omega-3 contains 1,100mg of omega-3 fatty acids, which includes 600mg EPA fats and 300mg DHA fats, along with 200mg of additional omega-3’s that aren’t specified. Performance Lab sources their omega-3’s from algae, which means they are vegan, and, according to the manufacturer, contain no mercury or heavy metals — a concern some have when it comes to fish oils.
Performance Lab Omega-3 Performance Lab Omega-3 An algae-sourced alternative to traditional fish-based omega-3. Provides a 2:1 ratio of DHA to EPA and is designed to reduce the likelihood of unpleasant aftertaste or "fish burps" that some omega-3 supplements can cause. Shop Performance Lab
Who Should Buy Performance Lab Omega-3
Women who are looking for a solid dose of omega-3’s that may potentially help with inflammation or symptoms like menstrual cramps.
Folks who prefer to consume their fish oil in pill form will appreciate that this fish oil comes in softgels.
Those who are concerned about having heavy metals and mercury in their fish oil — according to the manufacturer, since this product is sourced from algae, it contains neither.
Who Shouldn’t Buy Performance Lab Omega-3
Anyone who prefers to get their omega-3’s from fish or krill, rather than from algae.
People who prefer to take their fish oil in liquid form over pill form.
Folks who want to know all their omega-3 ingredients as this product contains 200mg of omega-3’s that aren’t specified on the label.
While fish oil and omega-3’s may be beneficial to both men and women, for women who are particularly trying to fight off symptoms of menstrual cramps or osteoporosis, omega-3’s can play a big role. This pick provides a solid dose of omega-3’s that come straight from algae — the main source of aquatic ecosystems.
Best Cheap Fish Oil
If you’re on a budget but still want to incorporate a high-quality fish oil supplement into your supplement regimen, this pick is one of the least expensive fish oils you’ll find.
BulkSupplements Fish Oil
BulkSupplements packs 1,000mg of fish oil into one softgel, which also includes 300mg of combined EPA and DHA fats. You can take one softgel up to three times daily to increase your intake. While this product is third-party tested, there isn’t a lot of information listed about their sustainability practices, so if that’s something you prioritize, this may not be the pick for you. This product may also leave you with some fishy burps, but its biggest perk is that you can buy BulkSupplements Fish Oil in (you guessed it) bulk. You can choose from 100-softgel bags to 6,000-softgel bags, so you won’t have to think about replenishing your stock for years.
BulkSupplements Fish Oil BulkSupplements Fish Oil This supplement contains 1,000mg of fish oil in one softgel, which also includes 300mg of combined EPA and DHA fats. You can take one softgel up to three times daily to increase your intake. Shop BulkSupplements
Who Should Buy BulkSupplements Fish Oil
Buyers who are looking for a more affordable fish oil supplement will like the price tag on this product.
Folks who prefer to take their fish oil supplement in pill form over liquid form.
Anyone who wants to buy their fish oil in bulk — you can buy this product in bags of up to 6,000 softgels at once.
Who Shouldn’t Buy BulkSupplements Fish Oil
Those who value sustainability practices — BulkSupplements does not specify any sustainable practices on their website.
People who don’t like dealing with fish oil burps — some have experienced these with this product.
Though you may have to deal with a fishy burp here and there, this product is one of the most budget-friendly fish oil supplements on the market — which, for some, can make or break their decision to add the supplement to their regimen.
Best Sustainably Sourced Fish Oil
If you’re environmentally conscious, you want to pick a supplement that meets rigorous testing standards and sources its oil from fish that aren’t endangered.
SR Omega-3 Fish Oil
Sports Research Triple Strength Omega-3 Fish Oil has certifications from the International Fish Oil Standards, the Marine Stewardship Council, and NSF International. This supplement is also tested to make sure there are no genetically modified organisms. Each single-softgel serving provides 1250 milligrams of wild Alaska pollock fish oil concentrate, which includes 690mg of EPAs and 260mg of DHAs.
The fish oil is extracted from pollock trimmings immediately after a catch to better ensure freshness. That freshness and all of those certifications bump up the price tag, and the pills are a little large (which is a minor detail, but one that’s important to some folks).
SR Omega-3 Fish Oil SR Omega-3 Fish Oil Each single-softgel serving of this supplement provides 1250 milligrams of wild Alaska pollock fish oil concentrate, which includes 690mg of EPAs and 260mg of DHAs. Shop Amazon
Who Should Buy SR Omega-3 Fish Oil
Those who value transparency; it’s certified by IFOS, Marine Stewardship Council, and NSF International.
People who avoid farmed fish will appreciate that this product is sourced from wild Alaskan pollock.
Anyone who values freshness — the fish oil is harvested from the pollock immediately after each catch.
Who Shouldn’t Buy SR Omega-3 Fish Oil
Folks who have issues swallowing large pills may want to avoid this product.
People who aren’t necessarily concerned about sustainability and therefore won’t want to pay more.
This fish oil is sourced from wild caught Alaskan pollock and extracted from the fish immediately after the catch to ensure freshness. Its sustainable sourcing may jack up the price a little, but for some, the high quality is worth dishing out the extra cash.
[Related: Best Macros Calculator For Tracking Muscle Gain And Fat Loss]
Best Bulk Fish Oil
Replenishing your fish oil supplement every month can get tiring for some. For those who want to buy years’ worth of fish oil softgels in one go, this is a solid pick for you.
BulkSupplements Fish Oil
BulkSupplements is known for their bulk-buy products, and their fish oil is no different. You can buy this fish oil in bags of 100, 300, or 6,000 softgels. You can take one softgel as much as three times daily, which means the 6,000-softgel bag could last you five or more years. You can even subscribe to save even further on your bulk buys. One of these softgels contains 1,000mg of fish oil and 300mg of EPA and DHA fats combined. While you may experience a fishy burp or two here and there, this is a solid purchase if you don’t want to think about a fish oil restock for a while.
BulkSupplements Fish Oil BulkSupplements Fish Oil This supplement contains 1,000mg of fish oil in one softgel, which also includes 300mg of combined EPA and DHA fats. You can take one softgel up to three times daily to increase your intake. Shop BulkSupplements
Who Should Buy BulkSupplements Fish Oil
Buyers who want to purchase years’ worth of fish oil all at once for convenience.
Folks who are committed to taking fish oil for years to come, and don’t plan on switching to a different fish oil supplement.
Anyone who’s looking for an affordable fish oil supplement as this is one of the least expensive fish oils on the market.
Who Shouldn’t Buy BulkSupplements Fish Oil
Those who are just starting out, and may decide they prefer a different fish oil after trying this one. If you’re buying in bulk, you want to make sure you like the product first.
People who are trying to avoid fish oil burps — some people do experience fish oil burps with these softgels.
For anyone who’s committed to their fish oil supplementation regimen, this is a solid bulk buy. You can buy up to 6,000 softgels at once, and even if you take three a day, this product will last you years.
What Are the Benefits of Fish Oil?
Fish oil supplements are primarily intended to help increase your intake of Omega-3 fatty acids. A relatively high intake of Omega-3s and a low intake of Omega-6 — which is very high in processed seed oils and fried foods — is associated with a range of benefits like reduced inflammation and joint pain, heart health, mental health, and more.
Reduced Inflammation and Joint Pain
Perhaps the most celebrated and research-backed benefit of fish oil, a range of studies have associated fish oil supplements and/or a high intake of omega-3s with reduced joint pain from arthritis, as well as exercise-induced inflammation from strength training. (3)(4)(5)(6)
Inflammation is linked to scores of maladies, from heart disease to diabetes, so reducing inflammation is likely a good idea even for those who aren’t in pain. (Plenty of fruits, vegetables, and sleep also appear to help. You should always chat with a doctor if you’re concerned.)
Heart Health
Evidence is mixed, but some research has shown that the kinds of omega-3s found in fish may reduce triglycerides (which when high may contribute to the hardening of arteries in the body) and high blood pressure. (7)(8)(9)(10)(11)(12)(13)(14)(15)
[Related: Nutrition For Bulking: 10 Tips For Intelligent Muscle Gain]
Mental Health
Possibly because of the effects on inflammation, keeping your omega-3s relatively high might reduce the risk of Alzheimer’s disease and potentially even play a role in treating depression and anxiety. (16)(17)(18)(19)(20)(21) This research is still light, however, so more is definitely necessary.
When Should I Take Fish Oil Supplements?
You can take your fish oil supplement at any time of day, but you should do so with a meal if possible. The fats in fish oil can absorb more effectively when consumed with other fats. If you don’t eat a lot of fats at breakfast or lunch, wait until dinner — and vice versa. Overall, the time of day doesn’t matter as much as the foods that you’re eating with your fish oil do. (22)
It’s worth noting that if you consume fish oil on an empty stomach, it’s not only possible that your fish oil won’t absorb as well, but it’s also possible that you’ll experience heartburn or other gastric issues.
How Much Do Fish Oil Supplements Cost?
Fish oil supplements can be fairly inexpensive depending on the source and brand you decide to purchase. You’ll want to look at the overall cost of the container measured against the total number of servings to know exactly what you’re getting for your money. Typically, this number should be anywhere from $0.10 per serving to $2.00 per serving.
Fish oil products you can buy in bulk tend to be less expensive, but these products also may not be as high quality as others — in particular, they may be more likely to cause fishy burps. When it comes to fish oil, the higher priced products likely won’t come with a fishy aftertaste, and they may be more sustainably sourced, or provide a higher dosage.
Can I Take Vegan Omega-3 Supplements?
There are three kinds of omega-3s: EPA, DHA, and ALA. (More correctly, they’re eicosapentaenoic acid, docosahexaenoic acid, and alpha-linolenic acid.)
Fish and animals contain the first two, while the third is found in seeds, nuts, some eggs, and some other plant fats.
When people say things like walnuts or flaxseed are high in omega-3, they’re talking about ALA. But the body needs to convert ALA to EPA and DHA to use it, and the majority of it is lost in that process — some studies suggest as much as 90 percent of it. (23)(24)
A solution might be to just eat ten times more ALA than EPA or DHA, but another option is to get algae-based omega-3 supplements. These supplements contain EPA and DHA (it’s where the fish get it from), but they do wind up being pretty pricey since they are one of the only viable vegan alternatives to fish oil.
How Do We Decided On the Best Fish Oils
When building out this list of our favorite fish oil products, we highly considered sourcing, taste, and dosage — plus, it was important to weigh the needs of different kinds of consumers. Here’s a look into how we picked the best.
Dosage
Many fish oil supplements provide higher numbers than the recommended daily intake of omega-3 fatty acids, which is 250 to 500mg of EPA and DHA fats combined. However, it’s not harmful to consume more, and some doses even contain upwards of two grams of omega-3 fatty acids. These higher doses are particularly helpful for those with preexisting heart problems. Most of the products we’ve included in this list have doses in the one- to two-gram range. (25)
Sourcing and Sustainability
Many customers value sustainability practices when it comes to picking their fish oil products, looking for fish oil that’s sourced from wild caught fish and has had little to no impact on the surrounding environment. People also vary on what kind of source they want their fish oil to be from — fish, krill, and algae are all common options.
We were sure to include sustainably sourced products on here for those who value that, as well as some products that don’t list sustainable sourcing, but may be a little less expensive for those who are more concerned about budget. We’ve also included a wide range of sources, so you’ll find both animal- and plant-based products to choose from on this list.
Taste
When it comes to fish oil, typically one of the biggest concerns is a fishy aftertaste. Fish burps or a fishy aftertaste following consumption may be what keeps many people from taking fish oil, so we prioritized finding products that don’t actually taste like fish.
It’s worth noting that we have included one or two products that do have this fish taste solely because they are less expensive, and some customers on a budget may prefer the low cost to the absence of the fishy aftertaste.
What To Consider Before Buying Fish Oil
Customers have varying goals when it comes to implementing fish oil into their diets. Maybe you’re trying to be proactive when it comes to heart diseases, or maybe you just aren’t getting enough fatty acids in your normal diet. It’s important to consider your personal needs before deciding which fish oil supplement to buy.
Dosage
There’s no official recommendation for dosage, but the World Health Organization (WHO) suggests at least 250 to 500 milligrams of omega-3 per day. That said, many of the previously cited studies were using daily doses of two to four grams.
It seems just as important to keep omega-6 low as it is to keep omega-3 high. Some research suggests a ratio of one gram of omega-3 for every four grams of Omega-6 is ideal, but the average person eats closer to 1:10 or even 1:25 in some studies. (26) You can lower your omega-6 intake by avoiding fried foods and limiting nuts and seeds.
It’s important to complement this supplement with a healthy diet of whole foods for the best results. And when it comes to choosing the proper dosage for your needs, consulting a doctor or nutrition expert first is ideal.
Source
The best food sources of omega-3s are, in this order, mackerel (5.1 grams of omega-3 per 100 grams), salmon (2.3 grams), anchovies (2.1 grams), herring (1.7 grams), sardines (1.4 grams), and oysters (0.7 grams). You can also get omega-3 fatty acids from the source these fish get theirs from — algae. Make sure you speak to your physician before embarking on a new supplement regimen.
Price
Prices vary based on aspects like taste, dosage, and sustainability practices. If sticking to a low budget is your number one priority, you may have to opt for a product that tastes a little fishy, or has a lower dosage. If you’re flexible on budget, you’ll have more opportunity to land on a higher quality product that may not taste as fishy, or may be more sustainably sourced. Be sure to consider how tight your budget is before shopping as this may be a deciding factor for a lot of customers when it comes to the type of product they end up buying.
[Related: The Lifter’s Guide To Magnesium: What This Nutrient Does For Strength]
Final Word
With this much information taken into consideration, you should be armed with all you need to pick the best fish oil supplement for your needs. Just be sure to weigh your dosage options, decide if you want a vegan-friendly product or not, find the right price point, and always chat with your physician before making any changes to your diet or supplement regimen.
FAQs
How much fish oil should I take? First, check with your doctor to determine if you should be taking fish oil and, if so, what dose is right for you. You should look for a supplement that offers at least one gram, but there’s no specific dosage you “should” take. Can I take fish oil if I'm vegan? No, not specifically fish oil. But a great alternative to fish oil is omega-3s sourced from algae, which are a great choice for vegans. When should I take fish oil? While there is no specific time of day you should be taking your fish oil, it’s best consumed with a meal. This way, it can absorb better and shouldn’t cause any heartburn.
References
The 11 Best Fish Oil Supplements for 2021
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The supplement world can be a tricky place to navigate. You want to do the right thing for your health, but who can you trust?
We covered the issue in depth on a recent episode of the Gene Food Podcast, titled Dissenting Opinions on Popular Supplements.
The fact is that many supplements don’t contain the ingredients they say they do, and nowhere is the playing field more murky than with fish oil.
Fish oil is one of those “run of the mill” supplements that even doctors recommend for their patients. Millions of Americans take it, and in some cases, this improves their health, however, not all fish oil is created equal. In fact, some large brands sell jars of fish oil that would be labeled as harmful if the true ingredients were known to consumers.
Finding the best omega 3 supplement: Fish oil reviews
Amber, our resident food and supplement tester of vegan egg fame, took the reins for these tests.
OK, so our interview gave us some criteria to use in separating the fish oil wheat from the fish oil chaff. We know you’re busy, so we went ahead and evaluated some of the top brands on Amazon and gave our analysis in the notes that follow.
Fish oil brand comparison Brand Product link Gene Food rating IFOS status EPA/DHA Form Freshness Quantity Rosita Cod Liver Oil View on Amazon A+ No IFOS rating; third party testing done here 443 mg EPA, 605 mg DHA Triglyceride Fresh, reminiscent of good quality salmon roe 5 fl oz. Nordic Naturals ProOmega-D View on Amazon A No IFOS rating; not on labdoor 650 mg EPA, 450 mg DHA, 180 mg other Omega-3s Triglyceride Fresh, bright flavor 180 softgels Nordic Naturals Ultimate Omega View on Amazon A No IFOS rating; similar Nordic Naturals Ultimate Omega product received 73.8/100 Labdoor score 650 mg EPA, 450 mg DHA, 180 mg other Omega-3s Triglyceride Clear lemon flavor, no distinct smell 180 softgels Nordic Naturals Omega Curcumin View on Amazon A- No IFOS rating; not on Labdoor 490 mg EPA, 350 mg DHA, 160 mg other Omega-3s Triglyceride Bright and lemony flavor, can see the curcumin when opening a capsule, no smell 60 softgels Carlson the Very Finest Fish Oil View on Amazon B+ 5/5 star IFOS rating; 60.9/100 Labdoor score 360 mg EPA, 240 mg DHA Triglyceride Capsule coating has a sugary taste, bite test led to no fishy taste or smell, mostly lemon, clear liquid 240 softgels Orthomega 820 Capsules View on Amazon B+ No IFOS rating; not on Labdoor 430 mg EPA, 390 mg DHA Triglyceride Not cloudy, OK smell, relatively pleasant taste that's more lemon than fish 60 softgels Dr. Tobias Triple-Strength Omega 3 Fish Oil View on Amazon B No IFOS rating; 71.9/100 Labdoor score 400 mg EPA, 300 mg DHA Not indicated Not cloudy, but definitely tastes like fish using the bite test, and a little bit fish smell 180 softgels Nordic Naturals Omega-3 View on Amazon B No IFOS rating; not on Labdoor 745 mg EPA, 500 mg DHA Triglyceride Clear, easy taste, somewhat like olive oil with lemon and rosemary accents, no smell 8 fl oz. (48 teaspoons) NOW Ultra Omega-3 View on Amazon B- No IFOS rating; 72.7/100 Labdoor score 500 mg EPA, 250 mg DHA EE (listed as fish oil concentrate) Slightly cloudy, mostly tasted fresh but might have been masked by the addition of Vitamin E 180 softgels Kirkland Signature Fish Oil View on Amazon C- No IFOS rating; 59.3/100 Labdoor score 250 mg total (does not list EPA and DHA separately) Not indicated A bit of a fishy taste here, but clear liquid 400 softgels Nature Made Burp-less Fish Oil View on Amazon D No IFOS rating; 61.1/100 Labdoor score 250 mg total (does not list EPA and DHA separately) EE (listed as fish oil concentrate) Not cloudy, but some fishy taste and smell 150 softgels
#1. Rosita Cod Liver Oil
This is a new addition for us that has been making the rounds on many integrative health blogs, and after a taste test, I can see why it’s becoming so popular. The taste is the freshest I have encountered. The flavor profile on this is reminiscent of a good quality salmon roe at a high end sushi restaurant, you can taste and smell the purity. The Rosita product (View on Amazon) also offers a natural source of Vitamin D and K, which is great for someone like me whose VDR genes don’t allow for high doses of vitamin D in supplement form. Then, you have the fact that the product comes available in liquid rather than capsule form, which allows for controlled dosing. I’m not always a fish oil guy, but when I do take it, I find I do best with smaller, staggered doses. I don’t necessarily want the full dose offered in the capsule products.
1 tablespoon of the Rosita product gives 605mg of DHA and 443mg of EPA.
The fish is sourced from wild caught fish off the coast of Norway. They have an entire page on their website devoted to testing and transparency and the results are impressive.
Gene Food Rating: A+
#2. Nordic Naturals ProOmega-D
This product came on our radar after doing research on the cognitive benefits of fish oil, specifically in those who have suffered from traumatic brain injury. The EPA/DHA content, as well as overall Omega 3 amounts, mirror the Ultimate Omega product, which we also love, however, the ProOmega-D (View on Amazon) has been used in clinical settings to treat patients with brain injury. ProOmega-D is considered the “professional version” of Ultimate Omega. You can read the case study of the patient who used ProOmega-D to aid recovery after a serious head injury here. As with all Nordic Naturals products, ProOmega verifies potency, freshness, and purity with a certificate of analysis for each batch and bottle of its fish oil products.
Gene Food Rating: A
#3. Nordic Naturals Ultimate Omega
The Nordic Naturals Ultimate Omega (View on Amazon) fish oil product has one of the highest amounts of EPA/DHA per serving of all products reviewed, which is a big plus. But one of the best things Nordic Naturals has going for it — and why it ranks so high in a few spots on this list — are its Certificates of Analysis being made so easily available. Nordic Naturals offers Certificates of Analysis for all its omega-3 products, verifying potency, purity, freshness, non-GMO, sustainability, and no radionuclide activity. We have an example below of how to find your lot number on a Nordic Naturals bottle (right by the expiration date), as well as what a typical Certificate of Analysis looks like.
Once you’ve got your lot number, head to Nordic Naturals’ website to enter and obtain your Certificate of Analysis for that batch. You should expect your lot number to contain its bottling date/expiration date on a Certificate of Analysis and amounts of environmental toxins, heavy metals, and oxidation that are lower than standard. This example is from another Nordic Naturals product, which we review directly after this one.
Gene Food rating: A
As open about its purity and potency as Nordic Naturals seems to be, we would love for them to be IFOS-certified. While none of the Nordic Naturals fish oil products we reviewed are on Labdoor, the following omega-3 products from the company received excellent or good scores there: Nordic Naturals Algae Omega (vegan, 97.9/100 Labdoor score) (View on Amazon), Nordic Naturals Prenatal DHA (74.5) (View on Amazon), and Nordic Naturals Ultimate Omega D-3 (73.8) (View on Amazon).
#4. Nordic Naturals Omega Curcumin
Omega Curcumin (View on Amazon) is a fish oil blend that adds curcumin, N-acetyl-cysteine, and glutathione to the usual Nordic Naturals formula. If you’re looking for an added anti-inflammatory benefit from your omega-3 supplement, this is a good choice to consider. Both glutathione and curcumin are difficult to absorb due to low bioavailability, which is why you often see them added to liposomal preparations. The problem with these liposomal products is they encase the nutrients in what are often unhealthy fats that are high in omega-6 fatty acids. By encasing glutathione and curcumin in omega-3 fats, bioavailability is increased without the need to use cheaper phospholipids that can raise TMAO and other inflammatory markers.
Gene Food rating: A-
The doses of all additional ingredients are well balanced. The 400 mg of curcumin is a good therapeutic dose, while the 150 mg of glutathione and 200 mg of NAC are good starter doses for most people. Our particular lot number was bottled in October 2017 with an October 2019 expiration date, with amounts of environmental toxins, heavy metals, and oxidation that were lower than standard. We would, however, love for Nordic Naturals products to be IFOS-certified. While this Nordic Naturals fish oil (and the other one mentioned in this post) aren’t on Labdoor, other Nordic Naturals fish oils received decent scores there.
#5. Carlson the “Very Finest” Fish Oil
The Carlson brand of fish oil (View on Amazon) instructs its users to take two soft gels that total 700 mg when taken together at mealtime. Carlson boasts a special concentrate of Norwegian fish body oils from deep, cold-water fish (anchovy, sardine, and mackerel), with purity guaranteed by an independent FDA-registered lab.
Gene Food rating: B+
We really like the 5-star IFOS rating, plus the clearly labeled triglyceride form (not many brands disclose the form of their fish oil on nutrition labels). The capsule itself is the only one with an actual taste on the outside — sweet, most likely from the glycerin — which can be a little off-putting for some, but probably helpful if you’re knocking back five of these a day. We’re only giving this one a slightly lower rating because its Labdoor score is middle-of-the-pack.
#6. Orthomega 820 Capsules
Orthomega (View on Amazon) has the highest concentration of EPA and DHA per softgel (and is the most expensive at nearly $1 each pill), yet the recommended serving is just one softgel per day. If you went with the Dr. Tobias brand, you’re looking at a similar amount of EPA/DHA per softgel, but double the amount ingested daily if you follow Dr. Tobias’ recommendations. Orthomega also just uses anchovy for its fish oil while all other brands have some combination of fish; it also contains rosemary extract in its antioxidant blend.
Gene Food rating: B+
This one is pretty pricey, but has a good taste and a nice amount of EPA/DHA. Still, we’d like to see an IFOS/Labdoor review.
#7. Dr. Tobias Triple-Strength Omega 3 Fish Oil
Dr. Tobias’ Triple-Strength (View on Amazon) brand of fish oil is a best-seller, containing herring, anchovy, sardine, salmon, and mackerel (in addition to soy — good to know if you’re allergic or have sensitivities). Suggested serving is two 1,000-mg softgels taken daily with meals. Tested and certified by a third-party lab and purified with molecular distillation, this fish oil contains 800 mg EPA and 600 mg DHA per two-softgel serving.
Gene Food rating: B
We like the idea of triple-strength and the value of a pretty good fish oil concentration of EPA/DHA for your buck. It also ranks a bit higher than other brands on Labdoor.
#8. Nordic Naturals Omega-3
This was the only brand tested that wasn’t a softgel. Instead, you’ll take one cold, refrigerated teaspoon daily (1,560 mg) with food, if you dare. Luckily, it’s easier than expected, and Nordic Naturals (View on Amazon) delivers a whopping 745 mg EPA and 500 mg DHA per single teaspoon of purified deep sea fish oil from anchovies and sardines. Certificates of Analysis also are available upon request.
Gene Food rating: B
This was our favorite, in terms of taste and ease of use, in addition to the amount of EPA/DHA per serving, was a winner. However, for those concerned about saturated fat, the liquid form of this Nordic Naturals product contains 8% of your daily recommended amount of saturated fat (whereas other fish oil brands contain between 1%-3%, typically).
#9. NOW Ultra Omega 3 Fish Oil
The nice thing about NOW Ultra Omega 3 (View on Amazon) is you only need to take one softgel per day (but can take two). It also has one of the higher amounts of EPA in this list, but on the low end of DHA. This brand also uses the lower-quality form of fish oil as concentrate rather than triglyceride. Its biggest benefit is the highest Labdoor score of all the fish oil brands we included in our taste test.
Gene Food rating: B-
We like that NOW Foods is a family owned company and were impressed by the Labdoor score, but like many other brands here, hoped for an IFOS-compliant product. We also prefer triglyceride form of fish oil over the cheaper EE, any day of the week.
#10. Kirkland Signature Fish Oil
Kirkland Signature (View on Amazon) is a big brand you’ll find at Costco, and if you’re a regular fish oil customer, you may lean toward this brand based on quantity vs. cost — just 6 cents a day for this supplement. Instructions are to take 1 softgel (containing mackerel, anchovy, menhaden, herring, and sardine) two times daily, in which you’ll get about 500 mg of EPA/DHA total per day. The problem is, Kirkland does not offer a distinction of EPA or DHA amounts on its nutrition label.
Gene Food rating: C-
The low price tag on this one is a convincing argument, but it has the lowest Labdoor score of all brands tested and no IFOS rating, in addition to lower levels of EPA/DHA than some competitors.
#11. Nature Made Burp-less Fish Oil
Nature Made (View on Amazon) is one of the more popular commercial brands of supplements. Their Burp-less Fish Oil contains anchovy and sardine, with a suggested serving size of two softgels daily with meals. The oil’s country of origin is Peru, but it is encapsulated and quality tested in the U.S. Like Kirkland, Nature Made does not offer a distinction between EPA and DHA levels in its product.
Gene Food rating: D
We’re not a huge fan of the taste, nor the form (EE) of this fish oil. It’s on the lower end of Labdoor scores, as well, and has no IFOS rating, plus low EPA/DHA concentration.
Fish oil impurities
Consider these statistics:
Over 70% of fish oil supplements do not contain the levels of EPA or DHA stated on the label.1
This study found that a quarter of omega-3 fish oil supplements tested had high levels of oxidized (harmful) lipids.2
High levels of oxidized lipids, an indication of lipid decomposition, were found in over 80% of more than 35 fish oil supplements from New Zealand, with only 8% meeting international standards.3
50% of Canadian fish oil contains oxidized lipids.4
This study found that omega-3 fish oil products from three of the largest fish oil brands in the US were full of oxidized lipids, toxins and saturated fats. Yes, saturated fats in fish oil!
Suffice to say, oxidized lipids are not a good thing. Rather than protecting heart health, as fish oil supplements are supposed to do, they can do damage:
oxidized lipids have demonstrated negative effects on atherogenic lipids and other biomarkers of cardiovascular disease and may be predictive of clinical events in patients with cardiovascular risk or disease.
Bottom line: the fish oil industry has a big problem. There are serious impurities in many of the top selling brands on the market.
If you’re still set on supplementing with fish oil, the rest of this post will be devoted to strategies you and your family can use to ensure that your fish oil supplement contains omega-3 fatty acids rather than oxidized and rancid fats.
Fish Oil Quality FAQ
What better way to understand the ins and outs of the fish oil world than to interview an insider. To get the inside scoop on what to look for in a fish oil supplement, I interviewed a friend who works at a high end supplement manufacturer. My intention here is to give you the real deal as to how “the sausage is made,” and then some actionable tips for finding a good brand.
What fish oil trends should we look out for in 2021?
As companies try to create new “stories,” and carve out their piece of the market pie, I think we could see some marketing pushes for different technologies focused on bioavailability of omega-3s. Something that has made an impact in the medical world over the last year, I’ll reserve my comments on its clinical relevance, are Omega 3s in the monoglyceride form. While there has been no published data on the raw material, the idea is that these “predigested” fats are better absorbed than the more common ethyl ester, thus similar benefits can be expected with less oil. We could also see some of self-emulsifying technologies you would generally see utilized in lipophilic pharmaceuticals applied to your fish oil products. In my opinion, until we see these technologies backed up by good studies, consumers would be best served being directed towards a high quality oil in the re-esterified triglyceride form (like we list below).
What is most fish oil made of?
A large majority of fish oil used to create marine-derived omega-3s come from small, fatty fishes like: sardines, mackerel and anchovies. Other sources include: tuna, cod, salmon, herring among a few others.
How long has the fish and the oil sat before being used?
This can vary greatly from brand to brand. While actual “catch to capsule” timeframes are difficult to track down, it is speculated that the industry average is 2-3 years. That would mean, a large majority of the fish oil products sitting on the retail shelves contain the oil from fish were harvested in 2014-15.
What level of impurity is in most fish oil?
That is difficult to say … being that the fish oil industry has now been going strong for several decades, many of the quality control issues that once existed such as heavy metal contamination, toxins (pesticides) and oxidation are rare today. There are several organizations, like The Global Organization for EPA and DHA (GOED) and The Council of Responsible Nutrition (CRN), that have developed standards for fish oil products that set specific limits for heavy metals, a wide variety of pollutants and oxidation limits. With that being said, there have absolutely been instances of unacceptable levels of these contaminates being found in products in the retail setting.
Note: When I clicked through to the GOED website, most of the links to members were broken, and General Mills was listed as a member, so caveat emptor.
Has most fish oil been exposed to heat?
This is probably one of the most misunderstood steps in the manufacturing process. The idea that heat used in the distillation process oxidizes the oil is completely unfounded. The “crude” fish oil goes through a careful multistep molecular distillation and filtration process where the crude oil is refined down to an omega-3 concentrate free of heavy metals and contaminants. During the molecular distillation the oil is exposed to low heat in a vacuum setting, no oxygen is present during this step that could potentially lead to oxidization of the oil. This necessary step removes many of the undesirable free fatty acids and contaminates present and concentrates the oil down to the desired EPA and DHA content.
What about Krill oil?
Krill oil delivers EPA and DHA in the phospholipid form. Based on this, companies have made and continue to make the “superior bioavailability” claim while having no long term data to back up those claims. The studies leveraged by these companies are generally poorly designed, utilize different dosages, do not specify forms, wrong outcome measures, single dose, etc. The only study, that I know of, that compared equal dosages of EPA/DHA as Krill oil and Fish Oil (TG form) found nearly identical increases in Red Blood Cell concentrations over a (28) day period. While the studied dose (1.3 g) can easily be obtained in (2) fish oil capsules, it would take more than (18) OmegaRed krill oil capsules to reach the dose. As it currently stands, krill oil is simply not an economical way to get your EPA/DHA.
What to look for in a good fish oil product
This is a conversation I have almost daily with clinicians looking for a fish oil to recommend to their patients.
In my opinion it comes down to four (4) important aspects:
Purity
Look for oils that are either EuroFins- or IFOS-compliant. These European labs operate under standards much higher than even the United States Pharmacopeia (USP), testing for a number of additional contaminants ensuring your fish oil is of the highest quality. The easiest way to verify the purity of your fish oil is to ask the manufacturer for a Certificate of Analysis (COA) for your specific batch. Any legitimate manufacturer should be able to provide a batch-specific COA. This will tell you the exact content of not only EPA and DHA (the good stuff) as well as levels of oxidation (Peroxide Value), heavy metals, and any potential bad bugs staph, salmonella, yeast, and mold).
Freshness
The easiest way (not always the most pleasant) to determine the freshness of your oil is a simple “bite test.” A high-quality, fresh oil will be relatively free of any fishy tastes or smells. The oil should also be relatively translucent, free of any cloudiness or “floaters.”
Form
There are currently four (4) primary forms of omega-3s available in supplemental delivery. This is a source of a lot of confusion for consumers looking for the most bioavailable omega-3 oil. Omega-3s occur naturally in the triglyceride form so it would make sense to supplement in this form as well and the nutritional sciences suggest just that. There is a cheaper, faster manufacturing process that yields what is called an ethyl ester (EE). This semi-synthetic form of omega-3s contains an ethanol backbone that have shown difficulties in both absorption and bioavailability (how well it is incorporated into cell membranes). A large majority of fish oil is in the EE form. Products that contain the triglyceride form will list this somewhere on the bottle while an ethyl ester might be listed as something along the lines of “marine oil concentrate.” Other forms include phospholipids (sub-therapeutically dosed capsules) and monoglycerides (expensive, lack human clinical data). These last (2) forms are driven more heavily by marketing then they are actual science, further contributing to the confusion.
Potency
Lastly, check to see the actual content of EPA and DHA, the therapeutic components of omega-3 fatty acids. Many companies will attempt to deceive consumers by boosting amount of omega-3s but when you look at the supplement facts box you find a fairly low content of EPA and DHA. Ideally, a product should contain close to a gram of a balanced mix of EPA and DHA. Therapeutic ranges fall anywhere between 1 and 6 grams per day depending on clinical conditions. For compliance reasons, the fewer capsules someone has to take the more likely they are to stay complaint and reap the well documented benefits of fish oil supplementation.
Not sure what to eat? Gene Food uses a proprietary algorithm to divide people into one of twenty diet types based on genetics. We score for fat metabolism, histamine clearance, carbohydrate tolerance, and more. Where do you fit? Learn More
Key takeaways on the best fish oil
As you could have guessed by combing through the impurity stats we cited at the outset, there is a wide disparity in the quality of fish oil products on the market today. Most are garbage. If you’re planning on including fish oil in your supplement regimen, it is crucially important to do your homework so you know exactly what you’re getting. Many popular brands do more harm than good. Hopefully this review and “taste test” will help you find a good quality omega-3 supplement.
The Best Fish Oil for Kids, According to a Dietitian
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Fish oil is an excellent source of two forms of omega 3 fats, known as DHA and EPA, which are vital in many aspects of health, growth and development. The American Academy of Pediatrics (AAP), recommends that children eat fish one to two times a week. However, “since most children are not taking in enough fish to meet their DHA and EPA needs, supplementation may be necessary,” says Lauren Manaker, MS, RDN, LD, CLEC, CPT, a Registered Dietitian specializing in pediatric and women’s health.
Specific to children, research is examining the benefits of sufficient omega-3 intake and the potential benefits of supplementation. Studies have shown that fish oil supplementation may reduce ADHD symptoms in children. Though more research needs to be done, fish oil supplements may also have positive effects on mood, memory, and brain development, and may reduce symptoms of asthma.
Similar to other vitamin and mineral supplements, it is always important to speak to a pediatric health care provider before starting a fish oil supplement. When selecting a fish oil supplement, there are many formulation options available—liquid, gummy, and softgel—choose the one that best suits your child’s chewing and swallowing abilities. Ensure the one you choose is third party tested, formulated for children, and free of artificial colors and flavors as well as heavy metals.
Verywell Family Approved Fish Oil Supplements Best Overall: Nordic Naturals Children's DHA is our top pick because it is a sustainably sourced triglyceride liquid fish oil supplement with an easily adjustable dose for children of different ages.
Nordic Naturals Children's DHA is our top pick because it is a sustainably sourced triglyceride liquid fish oil supplement with an easily adjustable dose for children of different ages. Best Budget: Barlean's Omega Pals Chirpin' Slurpin' Lemonade is a top pick by ConsumerLab with a creamy texture, offering a more affordable option that does not sacrifice quality. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take.
Are Fish Oil Supplements Beneficial for Kids?
Fatty fish like salmon, tuna, mackerel, herring, and sardines are rich in the EPA and DHA omega 3 fats that research has shown to be beneficial for health. However, if your kids don't eat fish, you may be wondering if they can get enough omega 3s from plant foods. Indeed, foods like walnuts, flax, canola oil, soy, and chia seeds, also contain omega 3 fats. However, the form of omega 3s these plant foods have, known as ALA, is not as easily converted into the EPA and DHA forms.
Therefore, it may be beneficial to ensure your child is regularly eating fatty fish or to consider supplementing with DHA and EPA. Those who may benefit from a fish oil supplement include:
Children who rarely eat fish: Manaker suggests that “children may need to be exposed to fish a few times before they accept the unique taste. Adding fish to familiar foods like mac and cheese may help children eat this source of omegas a little easier.” If they still aren't eating fish regularly, talk to a healthcare provider about adding a fish oil supplement.
Children with ADHD: Fish oil is not a treatment for ADHD, however, there is some research showing that omega-3 fatty acids from either fish or plant sources may benefit children with the disorder when it comes to symptom improvement. If your child has this diagnosis, it may be worth a discussion with your healthcare provider.
Children with asthma or family history of asthma: Research has shown positive evidence with early introduction of fish (between 6-9 months of age) in addition to regular fish consumption (at least 1 time per week), as the child grows in the reduction of asthma symptoms. While these studies looked at fish consumption, it may be worth asking a pediatric healthcare provider about a fish oil supplement for children with asthma who do not regularly consume fish.
Children with behavior or mood disorders: A growing body of scientific evidence suggests that supplementation with omega-3 fatty acids may improve the quality of life and mental health status in children with emotional and behavioral issues. However, while there is research in this area, the studies are small. Dosing also varied from study to study. More research needs to be done, specifically in children. Most importantly, if your child struggles with behavior or a mood disorder, it is a good idea to discuss the pros and cons of omega-3 supplementation with a healthcare provider.
Children Who May Not Benefit from Fish Oil Supplements
Those who eat seafood 1-2 times per week: As stated previously, the AAP states that children eating fatty fish one to two times per week are likely meeting their omega-3 needs for growth and development. “Fish, especially oily coldwater fish like salmon, is one of the richest sources of DHA and EPA omega-3 fatty acids and supports brain, eye, and heart health,” says Manaker.
Those with a fish or shellfish allergy: Allergic reactions can be serious. If your child is allergic to fish or shellfish, talk to a healthcare provider about the best supplementation option.
Those following a vegetarian/vegan lifestyle: If you and your family follow a vegetarian lifestyle, consuming a fish-based supplement may be something you are uncomfortable with. If that is the case, consuming omega-3 rich foods is important for your little one. You may also want to consider speaking to a healthcare provider about a vegan, algae-based supplement to help meet your child’s needs.
Those taking anticoagulant medications: Omega-3 supplements may interact with anticoagulant medications such as warfarin, heparin or other direct thrombin inhibitors. If your child is on such medications, speak with your child’s healthcare provider about possible interactions and increased bleeding risk.
