Fish Oil

The 8 Best Omega-3 Supplements for Women (A Dietitian's Top Picks)

What Are The Best Omega-3 Supplements? A Guide

Omega-3 fatty acids are very important for proper health. They reduce inflammation and are required for optimal immune, heart, eye, and brain health.

That’s why various health organizations, including the World Health Organization, recommend consuming sufficiently high amounts of omega-3-fatty acids.

Unfortunately, many people do not take in enough omega-3 fats, often even when consuming fatty fish twice per week.

We therefore recommend eating fatty fish at least four times per week, as well as taking supplements and fish roe, as we explain below.

However, it’s important to know that there are various problems with omega-3 supplements. The main problems are the following:

Often omega-3 fatty acid supplements are too oxidized

Some supplements don’t contain enough EPA and/or DHA

Often supplements contain less ideal forms of omega-3 fatty acids

of omega-3 fatty acids Supplements and various foods miss out specific forms of omega-3 fats, such as phospholipid and lysophosphatidylcholine (LPC)-based omega-3 fats.

Problem 1: Most omega-3 supplements are too oxidized

Most omega-3 supplements — and we really mean almost all of them — are not of good quality. They are too oxidized.

This should not really come as a surprise given omega-3 fatty acids are very prone to oxidation.

Oxidized omega-3 fatty acids are unhealthy, and can lead to oxidation of other molecules in our cells.

There are very few brands that have cracked the problem of oxidation of omega-3 fatty acids.

Most brands try to add antioxidants to their omega-3 fatty acids, like vitamin E (alpha-tocopherol) or rosemary extract, but they often do that when it’s already too late, when omega-3 fatty acids have been too oxidized already.

So, despite adding these antioxidants, for most supplements the TOTOX values (Total Oxidation) are too high.

There are not a lot of brands that try to keep TOTOX levels as low as possible. Some examples of brands that offer high-quality omega-3 fatty acids are (not sponsored) Omega3 Innovations or Nordic Naturals.

Some scientists believe that omega-3 fatty acids derived from krill are less oxidized than omega-3 fatty acids from fish oil.

Krill are tiny shrimp-like animals that contain a strong antioxidant called astaxanthin which protects their omega-3 fatty acids against oxidation. However, further research still has to bear this out.

Problem 2: not enough EPA and/or DHA

There are 3 main forms of omega-3 fatty acids:

EPA (eicosapentaenoic acid)

DHA (docosahexaenoic acid)

ALA (alpha-linolenic acid)

EPA and DHA are often animal-derived (e.g. found in fish or krill), while ALA is often plant-derived (e.g. found in nuts and seeds).

EPA and DHA are more powerful than ALA. Also, the body does not always properly convert ALA into EPA and DHA, especially in the brain.

So we recommend taking supplements containing EPA and DHA. EPA is classically viewed as especially good for the heart, and DHA for the eyes and the brain (up to 10 percent of fats in the brain consist of DHA).

Some supplements contain only EPA, or only DHA, or mainly one specific form (EPA or DHA). It’s important to take a supplement that contains both EPA and DHA, in about the same amounts.

Problem 3: Less ideal forms of omega-3

Not all omega-3 fatty acids are the same. There are different forms of omega-3 fatty acids, namely:

Triglyceride-based omega-3 fats : this is omega-3 fat as it occurs in fish and algae. It consists of 3 fatty acid tails (which can be EPA or DHA) connected to a glycerol backbone (see image further down).

: this is omega-3 fat as it occurs in fish and algae. It consists of 3 fatty acid tails (which can be EPA or DHA) connected to a glycerol backbone (see image further down). Ethyl-ester-based omega-3 fats : the fatty acid tails (EPA or DHA) are not connected to a glycerol backbone, they are individual branches. It’s a more “unnatural” version, given in nature omega-3’s are mostly found in triglyceride or phospholipid form.

: the fatty acid tails (EPA or DHA) are not connected to a glycerol backbone, they are individual branches. It’s a more “unnatural” version, given in nature omega-3’s are mostly found in triglyceride or phospholipid form. Phospholipid-based omega-3 fats : this kind of omega-3 fat consists of two fatty acid tails (EPA or DHA) connected to a backbone that contains glycerol, phosphate and a molecule which can be choline, ethanolamine, inositol, or serine. These kinds of fats are found in nature, especially in krill (see image further down).

: this kind of omega-3 fat consists of two fatty acid tails (EPA or DHA) connected to a backbone that contains glycerol, phosphate and a molecule which can be choline, ethanolamine, inositol, or serine. These kinds of fats are found in nature, especially in krill (see image further down). Lysophosphatidylcholine (LPC)-based omega-3 fats: this kind of omega-3 fat is similar to phospholipid-based omega-3 fats, only the tails (DHA or EPA) of lysophosphatidylcholine-based omega-3 fats are swapped compared to standard phospholipid-based omega-3 fats (see image further down). Fish roe contains very high levels of lysophosphatidylcholine-omega-3’s.

A lot of people, including omega-3 selling companies, say that all of them have similar effects.

However, it’s not that simple. Different forms of omega-3 fats can have different rates of absorption, different ways of being processed by the body, different distribution in tissues, and different effects on the body and our health.

Firstly, we prefer more natural forms of omega-3, such as found in fish (e.g. triglycerides) and krill (e.g. phosphatidylcholine), instead of omega-3 esters. This is because the body has been using these forms for millions of years. Also, these omega-3 oils can also contain various other fats and molecules that can improve their absorption and function.

Other studies show that phospholipid-based omega-3 fats seem to be better absorbed than triglyceride based fatty acids from fish oil (R).

And then there is the importance of lysophosphatidylcholine-based omega-3’s.

Why LPC-omega-3 fats are (very) important

Lysophosphatidylcholine-based omega-3 fats (LPC-omega-3’s) are a special form of phosphatidylcholine-based omega-3’s. As mentioned before, their DHA tails are swapped.

LPC-omega-3 is the kind of omega-3 you find much less in fish; it is present however in very high levels in fish roe, like herring roe, salmon roe and lumpfish roe (fish roe from sturgeons is called caviar).

Studies show that LPC-omega-3 is significantly better absorbed in the brain compared to triglyceride-based-omega-3 (R,R).

In fact, DHA as LPC-omega-3 increased DHA content more than twofold in the brain, while giving mice omega-3 DHA as ethyl-esters did not increase brain DHA (R).

LPC-DHA also markedly improved learning and memory in mice, while normal DHA didn’t have an effect (R). The mice that took LPC-DHA found an underwater-plateau 7 times faster than the control mice that received standard DHA.

Scientists believe that LPC-omega-3 can cross the brain-blood-barrier via a specific transporter (Mfsd2a), which can only transport LPC-omega-3 and not standard omega-3 (R).

That’s why we recommend, besides eating fish, to also consume fish roe which contains high amounts of LPC-omega-3.

LPC-DHA differs from triglyceride-based omega-3s (TAG-DHA as found in fish or algal oil) and phospholipid-based omega-3’s (DHA-PC, as found in krill oil). This difference in structure likely enables LPC-DHA to be better absorbed in the brain via a specific receptor called Mfsd2a (Image).

So how to go about taking omega-3?

So how to make sure you consume enough omega-3, and of the right quality and form?

1. Consume four times per week fatty fish – at least

Firstly, we recommend consuming at least 4 times per week fatty fish, such as salmon, herring, anchovy, mackerel, or sardines.

That will provide you with lots of omega-3 fatty acids in their natural, triglyceride form, and will also provide you with various other healthy fats, such as furanic fatty acids.

If you are worried about bioaccumulation of toxins and heavy metals in fish, you can opt for small fish (like sardines and mackerel) which accumulate less toxins. However, almost all studies that demonstrate the health and longevity effects of high-fish consumption included all fatty fish, large or small ones, with or without toxins.

2. High-quality, low TOTOX DHA & EPA omega-3 supplements

We also recommend, besides regularly consuming fatty fish, taking a high-quality omega-3 supplement with low TOTOX values, which contains ideally natural forms of omega-3 fatty acids, like triglycerides and or phospholipids, and this in both EPA and DHA form.

Ideally, you take an omega-3 oil supplement that contains both fish-derived triglycerides and krill-derived phospholipids.

Examples of such brands are (not sponsored) Omega3 Innovations (sells fish oil with very low oxidation / TOTOX values) and Nordic Naturals.

Make sure the daily dose is high enough — it should ideally be at least 1000 mg (EPA + DHA) per day.

3. Fish roe

Furthermore, we recommend to consume also daily, or at least a few times per week, fish roe, such as herring roe, salmon roe and/or lumpfish roe.

These are high in a specific form of omega-3, namely lysophosphatidylcholine-based (LPC) omega-3. This form is especially important for brain health.

On top of that, consume daily walnuts (at least a handful), chia seed and/or flaxseed (you can add these seeds to your yoghurt or porridge for example), as these contain plant-based omega-3 fatty acids.

How about getting my omega-3 fatty acids not from animal sources but from plants?

Plant-based foods like walnuts, flaxseed and chia seeds contain plant-based omega-3 fatty acids, called alpha-linolenic acids (ALA).

However, the problem is that ALA is not always sufficiently transformed into DHA and EPA by the body. DHA and EPA are the omega-3 fatty acids that are active in our cells.

Therefore we recommend making sure you consume sufficient amounts of animal-derived DHA and EPA via fatty-rich fish, fish roe and omega-3 supplements derived from fish, algae or krill.

Of course we still recommend consuming walnuts, flaxseed and chia seed on a daily basis, given they deliver extra omega-3, while containing many other very healthy substances.


As you can see, making sure you take enough omega-3 is not straightforward. However, it’s definitely very important given the many beneficial effects these powerful fatty acids have on our health, body and mind.

Are you interested in longevity supplements? Learn more about the best anti-aging supplements here.

The 7 Best Omega-3 Supplements (Fall 2022 Update)

It’s hard to discount the benefits of omega-3 supplements — be it from fish oil, krill oil, or mussels. These healthy fats may help reduce certain types of inflammation, bolster brain function, and aid with mental health issues like depression, anxiety, and seasonal effective disorder. (1) However, there are a handful of factors to consider — dosage, specific types of fats, and sourcing ratio. It’s a lot to think about for such a simple supplement.

Suggested daily consumption for EPA and DHA fats is at least 250 to 500 milligrams combined, though many supplements go above and beyond, offering around two whole grams of these fatty acids. Since EPAs may have a closer link to inflammation and DHAs may have a closer link to mental health, you’ll want to look for a ratio adjusted accordingly to suit your personal goals. To help streamline your decision-making process, we’ve analyzed dozens of the best omega-3 supplements on the market and narrowed down our picks based on lifestyle, types of diet, and sustainability.

Best Omega-3 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. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.

Best Omega-3 Supplements Video Review

Check out our full video review on some of the best omega-3 supplements on the market today for a deeper look at their ingredients, as well as both their pros and cons.

Best Omega-3 Supplement Overall

Fish oil is one of the most common omega-3 supplements since it typically contains abundant amounts of EPA and DHA fats. This pick has a particularly high dose of these omega-3 fatty acids.

Kaged Omega-3 Fish Oil

Kaged Omega-3 Fish Oil contains one of the higher doses of omega-3 fatty acids we’ve seen across the market. It has 3,000mg of fish oil, which includes 1,100mg of EPAs and 900mg of DHAs. While there are some omega-3 supplements that can contain more, most contain over 1,000mg of fish oil less than this supp.

Plus, you only need to take two softgels for a full dose here. And there’s no need to worry about fishy burps as this fish oil has been purified to help eliminate bad odors and tastes. However, these softgels are fairly large, so anyone who struggles to swallow big pills may want to opt for a smaller capsule supplement. These cost around $1.00 per serving, which is more expensive than some of the picks on our list.

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 Amazon

Who Should Buy Kaged Omega-3 Fish Oil

Those who want a high dose of EPA and DHA fats will like the numbers in this product.

Anyone concerned about fish burps will appreciate the purification process here that gets rid of this undesirable side effect.

If you prefer to get your omega-3’s from fish oil (versus krill oil or a vegan alternative), this is one of the best fish oil supplements we’ve tried.

Who Shouldn’t Buy Kaged Omega-3 Fish Oil

Folks who prefer to take their omega-3’s in liquid form will want to steer clear of these softgels.

Vegans. This product contains fish and gelatin, so it’s not a vegan-friendly supplement.

Anyone who wants to save some money can find a cheaper omega-3 supp on our list.

Omega-3 supplements may not be super fancy, but they can be an impactful addition to your supplement cabinet. This formula from Kaged Muscle boasts 3,000mg of fish oil, and doesn’t have any fishy aftertaste.

Best Krill Oil

Compared to fish, healthy fats may be more bioavailable via EPA and DHA in krill oil to better support brain function and muscle growth. (2) This pick has 500mg of krill oil to deliver a solid dose of omega-3s in a potentially more absorbable fashion.

Swolverine Krill Oil

Krill are tiny crustaceans that are consumed by bigger ocean creatures, like whales and seabirds. Swolverine softgels contain 500mg of krill oil, which typically provides 100mg of EPA and DHA. Their krill oil also includes 100mg of astaxanthin, an antioxidant that may help support eye health and inflammation. Krill oil presents in its most natural form (called phospholipids), which means this product may also absorb better than many general fish oils. (3)

Swolverine added a vanilla flavoring to their supplement to potentially avoid fishy-tasting burps, which is a great option for those who don’t like taking fish oils and krill oils due to flavor. It’s worth noting for those who are pescatarian, this has a bovine gelatin capsule, which may not be suitable for your lifestyle. This supp costs around $0.50 per each single softgel serving.

Swolverine Krill Oil Swolverine Krill Oil Swolverine's Krill Oil delivers 500mg of krill oil, omega-3s in the form of EPA and DHA, and astaxanthin. This supp only requires one pill per serving and has the addition of Vanilla flavor to potentially combat a fishy aftertaste. Shop Swolverine

Who Should Buy Swolverine Krill Oil

Those who want their EPA and DHA from krill oil, which is thought to be a more bioavailable supp than fish oil due to its natural phospholipid form.

People who want a dose of astaxanthin as well, which may help with eye health and inflammation.

Folks who want to avoid the fishy aftertaste some fish and krill oils produce. This pick has vanilla added to it to potentially avoid the fishy taste.

Who Shouldn’t Buy Swolverine Krill Oil

Those who would rather take an omega-3 supplement sourced from fish.

Customers looking for a higher dose of fatty acids — there are fish oils that boast higher EPAs and DHAs than this product does.

If you prefer krill oil to fish oil, this product may absorb better, and it comes with a dose of astaxanthin, which can help reduce inflammation. The vanilla flavoring ties it all together to make this a potent and possibly better-tasting product than other fish oils on the market.

Best Omega-3 Fish Oil

If you’re looking for a fish oil with a high dose of omega-3 fatty acids that doesn’t come with any fishy burps, this pick has you covered.

Kaged Omega-3 Fish Oil

Each two-softgel serving of Kaged Omega-3 Fish Oil contains 3,000 milligrams of fish oil — including 1,100mg of EPA fats and 900mg of DHA fats. Kaged puts their fish oil through a purification process that can help eliminate the typical fishy burps you can taste with other omega-3 supplements.

This fish oil comes from sustainably sourced, wild-caught fish. However, the softgels are made from gelatin, which typically comes from cattle, so pescatarians may want to be aware of this. Kaged Omegas cost around $1.00 per serving, which is a bit higher than some of our other picks on this list. If you can swing the pricetag, we think the dosages and sustainability of the supp are worth the price.

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 Amazon

Who Should Buy Kaged Omega-3 Fish Oil

Customers who value sustainable sourcing will appreciate that this product is sustainably sourced from wild-caught fish.

Folks who want a high dosage of omega-3 fatty acids. This product contains 3,000mg.

People who don’t like fishy burps. The purification process here can help eliminate them completely.

Who Shouldn’t Buy Kaged Omega-3 Fish Oil

Vegetarians or vegans — this supplement is made from fish and gelatin.

If you don’t do well with large pills, you are probably better off finding a supplement that offers smaller softgels.

If you’re on a strict budget, we have some cheaper options available on our list.

Kaged offers a high-quality, high-dose fish oil that is produced from sustainably-sourced fish, and purified to help get rid of foul-tasting fishy burps that you may find in some fish oil products.

Best Sustainably-Sourced Omega-3

If you’re concerned about sustainable fishing, some supplements are transparent about their sourcing — like this pick, which sourced their krill sustainably from the Antarctic region.

Kori Krill Oil

Kori Krill Oil uses krill that are sustainably sourced from the Southern Ocean to make their omega-3 supplement. Their eco-harvesting technology utilizes a submerged water vacuum that’s protected by a fine mesh net to keep anything but krill from entering. The product has received a stewardship certification from Friends of the Sea, which confirms that no endangered species are caught during operations and harm doesn’t come to the ecosystem.

It has also been third-party tested for quality and purity by Labdoor. All that aside, this is a pretty standard omega-3 supplement, offering up to 1,200mg of krill oil with 250mg fatty acids (though the specific breakdown of EPAs and DHAs is not listed). This product comes in 400mg, 600mg, and 1,200mg capsules, so you can adjust your dosing and pill size to your personal preference. They all dose out to 1,200mg per day, but you can choose between one larger 1,200mg softgel, two smaller 600mg softgels, or three even smaller 400mg softgels servings. No matter your choice you’re looking at spending around $0.65 per serving.

Kori Krill Oill Kori Krill Oill This product is sustainably sourced from the Southern Ocean, and offers 1,200mg of krill oil with 250mg fatty acids. You can buy this krill oil in 400mg, 600mg, and 1,200mg capsules. Shop Kori

Who Should Buy Kori Krill Oil

People concerned with sustainability. This product sources their krill from the Antarctic using technology to ensure no other organisms are harmed.

Those who don’t want unnecessary extras — this product has been third-party tested for purity.

Folks who like the option between one-, two-, and three-pill serving sizes.

Who Shouldn’t Buy Kori Krill Oil

Anyone who’s looking for a higher dose of fatty acids — you can find much higher serving sizes of EPA and DHA fats out there.

Although fairly middleground on price, you can still find a cheaper option if you’re on a budget.

For those concerned with sustainability, this omega-3 supplement is sourced from a specific region that isn’t very industrialized, and uses technology to ensure the ecosystem is not harmed in the process.

Best Omega-3 Without Fish

If you’ve spent hours combing the internet for the best omega-3 supplements, then there’s a good chance you’ve come across krill oil. If you haven’t, it’s worth considering for its potential to lower bad cholesterol.

Swolverine Krill Oil

One of the benefits of krill oil is that it may actually be better than fish oil at lowering bad cholesterol. Contrary to fish oil, krill oil’s omega-3s come in their most natural, phospholipid form, which may enable better absorption and smoother digestion (which could also limit the fishy aftertaste). In comparison, fish oil only supplies omega-3s in the form of triglycerides, which aren’t digested as well as phospholipids.

This particular krill supplement has 500mg of krill oil, which provides 100mg of EPA, DHA, and astaxanthin. While fish oil provides one to one and a half percent phospholipids, krill oil provides up to forty percent, making it more potent and potentially more efficient at removing cholesterol from your cells. (4) It comes with a vanilla flavoring to make the supp more palatable and costs around $0.50 per serving, which is fairly reasonably priced.

Swolverine Krill Oil Swolverine Krill Oil Swolverine's Krill Oil delivers 500mg of krill oil, omega-3s in the form of EPA and DHA, and astaxanthin. This supp only requires one pill per serving and has the addition of Vanilla flavor to potentially combat a fishy aftertaste. Shop Swolverine

Who Should Buy Swolverine Krill Oil

Anyone who prefers krill oil over fish oil for its easier-to-digest phospholipid form.

People who use an omega-3 supp to lower cholesterol. Krill is higher in phospholipid content, which may be more efficient at removing cholesterol than fish oil.

If you’re especially concerned with inflammation, the astaxanthin here may be able to help.

Who Shouldn’t Buy Swolverine Krill Oil

Vegans who prefer a product made from plant-based sources like algae.

Buyers looking for a huge dose of omega-3 fatty acids — this product only contains 100mg of EPA and DHA.

Folks who don’t like a vanilla flavor may want to avoid this one.

Swolverine’s krill oil has 500mg of krill oil to deliver both EPA and DHA fats. The one pill serving size is a major bonus, and the vanilla flavoring is a sweet detail that makes this pick stand out.

Best Omega-3 for No Burps

What goes down may come back up when it comes to fish oil. Many who have taken an omega-3 supplement, specifically a fish oil pill, may have experienced fishy burps. Since they might be gross for some, we sought out the best burp-friendly omega-3 pill.

Kaged Omega-3 Fish Oil

Kaged Omega-3 Fish Oil goes through a two-step process of purification and clarification to help rid the oil of any fishy smells or tastes. It also has one of the highest doses of omega-3 fatty acids on the market — 3,000mg of fish oil, which includes 1,100mg of EPAs, and 900mg of DHAs.

The formula is pretty simple with no extra frills, but the ingredients are well-dosed and anyone who wants to avoid the fishy aftertaste will be pleased with the purification of this supp. Though the softgels are fairly large, you need only take two per day for a full dose. Plus, Kaged makes this product from sustainably sourced, wild-caught fish. And with 30 servings per container, you’re spending around one dollar per dose.

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 Amazon

Who Should Buy Kaged Omega-3 Fish Oil

People who are looking for an omega-3 supplement with a greatly reduced likelihood of unpleasant smells and burps — this supplement has gone through purification to eliminate this potential side effect of fish oil.

Customers who want a particularly high dose of omega-3 fatty acids — this product has 1,100mg of EPAs and 900mg of DHAs.

If you’re concerned about where your fish are coming from, you can rest assured that this product is sustainably sourced from wild-caught fish.

Who Shouldn’t Buy Kaged Omega-3 Fish Oil

People who want additional ingredients or nutrients in their fish oil pills may want to look elsewhere.

Those who don’t like taking large pills can find smaller softgels on the market.

If you prefer a liquid omega-3 supplement, you’ll want to avoid this softgel product.

Assuming you don’t like fish burps (we won’t judge you if you do), you’ll love this formula that was designed to tamp down on fishy aftertaste.

Best Vegan Omega-3 Supplement

Yes, you can get omega-3s from plants, but the only way to get the important (and absorbable) omega-3 fatty acids from non-animal sources is to go to the same source the fish get theirs: algae.

Freshfield Vegan Omega-3

What makes this product stand out is that it’s vegan and contains DPA (an elongated version of EPA that can potentially be more effective at reducing inflammation) and DHA, which are sourced from algae — not fish. Most vegan omega-3 pills don’t contain these fats. The fact that these are vegan also means there’s a lower risk of contamination from mercury, which is primarily found in fish.

These contain 225mg DHA and 35mg DPA, and Freshfield provides the option to buy either a 60-count or 180-count bottle. You only need to take one pill per serving, and since this product is sourced from algae, that pill is less likely to cause those unwanted fish burps you typically find with fish oils. It’ll cost you around $0.40 per serving if you opt for the 60-count, and you’ll save some extra change if you choose the 180-count, which comes out to around $0.30 per serving.

Freshfield Vegan Omega-3 Freshfield Vegan Omega-3 These vegan capsules contain 225mg DHA and 35mg DPA, and though the bottle may seem a little more expensive than other fish oils, it’s because you are getting 180 servings per bottle. That could provide up to a six-month supply of omega-3. Shop Amazon

Who Should Buy Freshfield Vegan Omega-3

Those who want a vegan omega-3 that contains omega-3 fatty acids. This is remarkably rare in vegan omega-3s.

Anyone concerned about mercury and heavy metals in animal-based omega-3s — since this product is vegan, there’s a lower risk of contamination.

Folks who don’t like to take a lot of pills will appreciate that this supplement only requires one per serving.

Who Shouldn’t Buy Freshfield Vegan Omega-3

Customers who are looking for a higher dose of fatty acids. While we do like this supplement for its vegan DPA and DHA, it doesn’t provide as much of these fatty acids as some other products on this list.

People who prefer to get their omega-3s from animal sources like fish or krill.

The capsules used to deliver heart-healthy omega-3s are usually made from fish or meat-based gelatin. This product has a plant-based capsule and the oil is derived from algae — not fish.

Why Take Omega-3 Supplements?

A wide variety of effects have been ascribed to omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Here’s a breakdown of their core benefits.


Taking in plenty of EPA and DHA appears to be a way to help reduce inflammation. Some research suggests that fish oil supplements can be valuable for reducing joint pain associated with inflammatory conditions like arthritis. One study published in The Journal of the American College of Nutrition found that fish oil supplements helped reduce (though not eliminate) the need for anti-inflammatory drugs among people with inflammatory and autoimmune diseases. (5)(6)

Managing inflammation isn’t just for people with chronic conditions, though. Chronic inflammation has been linked to everything from heart disease to diabetes to cancer. Reducing it where possible could be in everyone’s best interest. Folks who work out regularly experience more inflammation than the average person, so it may be extra beneficial for gymgoers and athletes. Some research suggests that one to two grams of omega-3s per day helped to “counteract exercise-induced inflammation” following strength training. (7)(8)

[Related: Does the Ketogenic Diet Work for Strength Training?]

Mental Health

There’s decent evidence to suggest that keeping your omega-3 intake relatively high can help reduce the risk of Alzheimer’s disease and improve cognition among those already suffering from some forms of cognitive impairment. (9)(10)

Some contest these links — it’s a little less concrete than the anti-inflammatory effects — but there’s even an argument to be made that the anti-inflammatory effects can play a role in treating depression. (11)(12) More research is needed, but fish oil, especially fish oil that’s made up of over 60 percent EPA, has been seen to reduce both depression and anxiety in some research. (13)(14)

Heart Health

Evidence is a little mixed, but a few studies have shown omega-3s (especially DHA) to reduce triglycerides. (15)(16)(17)(18) Positive effects have also been seen in patients with high blood pressure, though it doesn’t seem to be as effective at lowering the pressure of folks with regular blood pressure. (19)(20)(21)(22)(23)

It’s equally as important to keep your omega-6 intake low as it is to keep your omega-3 up. While the latter is usually found in naturally raised fish and meat, the former is high in processed seed oils and fried foods and more natural foods like chicken and nuts. Research suggests that a 1:4 or even 1:2 ratio is ideal for reducing the risk of heart disease and some cancers, but the average person eats closer to 1:10 or even 1:25 in some studies. (24)

Unless your diet is very Paleo (which we mean to say natural) and loaded with fish, you should take omega-3 supplements and reduce your consumption of fried and processed food to improve your omega-3 to -6 ratio.

How We Decided the Best Omega-3 Supplements

So how did we land on this list? Below are the criteria we used to make sure we’re landing on the cream (or oil) of the crop.


There’s no official recommended intake, but the World Health Organization and the US Department of Health and Human Services suggest a minimum of 250 to 500 milligrams of omega-3s per day. It’s important to note that many of these studies used two to four grams per day to achieve their effects.

Studies vary a lot in the dosages — one found that 14 grams of fish oil per day for five weeks helped improve some inflammation markers among post-menopausal women. (25) But as mentioned, the closest thing to a recommendation we’ve got is 250 to 500 milligrams per day of a combination of EPA and DHA. Our favorite supplement delivered a solid 2.5 grams, but we didn’t penalize too harshly for lower amounts.


EPA is a little more closely linked with inflammation, and DHA has a closer tie with mental health. They’re usually dosed on par. That said, we didn’t penalize if the dosages weren’t the same. While some limited research suggests going heavier on EPA if you want to tamp down inflammation, we suggest determining your individual preferences when choosing an EPA and DHA balance. (26)

Third-Party Testing

There are several third-party testers and regulatory bodies that producers of omega-3 supplements can employ.

The most popular is probably The International Fish Oil Standards™ (IFOSS), which awarded five stars to our best overall pick. The Ontario-based organization focuses on three main categories: the label accuracy or the number of active ingredients on the label; the presence of contaminants like mercury and radiation, which they say can outweigh the beneficial health effects of fish oil; and the stability or how quickly the product is likely to degrade. IFOS is the only organization that tests fish oil products by batch and lot number to make sure they have the right components, don’t contain contaminants, and are stable and fresh for consumption.

Another prominent organization is the Marine Stewardship Council, a global nonprofit organization that focuses on sustainability. The MSC works with fisheries, grocery stores, restaurants, and supplement companies to improve fishing practices, combat fraud, and promote transparency — to ensure that generations can enjoy seafood. Every fishery is independently assessed to figure out the impact on wild fish populations. They also track the supply chain to ensure all of their certified fish oil can be traced back to an approved fishery.

Friend of the Sea also approved some of the supplements we looked at. A project of the World Sustainability Organization, Friend of the Sea carries out yearly audits onsite by independent international certification bodies. Their requirements include waste and energy management, social accountability, no significant impact on the seabed, and not affecting animals deemed “overexploited” by the UN’s Food and Agricultural Organization.

A project of the World Sustainability Organization, Friend of the Sea carries out yearly audits onsite by independent international certification bodies. Their requirements include waste and energy management, social accountability, no significant impact on the seabed, and not affecting animals deemed “overexploited” by the UN’s Food and Agricultural Organization. Labdoor is another highly regarded company that emphasizes label accuracy. An approval from Labdoor is highly valued in all areas of nutritional supplements — the completely independent company purchases products off of retail shelves and online sites and then sends samples to an FDA-registered laboratory for chemical analysis.


Particularly for fish-based omega-3s, responsible sourcing can be a priority for some consumers. This is where the certifications from IFOSS, Marine Stewardship Council, and Friend of the Sea come into play.


Nobody wants rancid fish oil. Besides following the guidelines we outline below, we give extra points to products that freeze their product soon after harvesting, helping to maintain freshness.


We’re not of the mind that omega-3 supplements should have only omega-3s and nothing else at all. Some additives can be useful — rosemary or oregano extract, for instance, appears to help inhibit their oxidation. (27) Tocopherols also appear to help protect against contaminants. (28)

Therefore, we prefer omega-3s with ingredients like these, water, and glycerin (to maintain the capsules’ shape).

[How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]

Best Omega-3 Food Sources

Outside of fish, algae is another great source — and, excuse us if we’re wrong, we doubt you’re eating it by the bowlful. So, it’s back to fish. That said, not every type of fish has the same amount of omega-3s. Per one hundred grams, these are the animals that are highest in omega-3 according to Nutritiondata:

Mackerel : 5,134 milligrams

: 5,134 milligrams Salmon : 2,260 milligrams

: 2,260 milligrams Anchovies : 2,113 milligrams

: 2,113 milligrams Herring : 1,729 milligrams

: 1,729 milligrams Sardines : 1,480 milligrams

: 1,480 milligrams Oysters : 672 milligrams

: 672 milligrams Halibut: 669 milligrams

Do Vegan Omega-3s Work?

Vegans will have a tougher time meeting their omega-3 requirements through food alone. Algae is really the only significant vegan source of EPA and DHA, which is why it’s the base of the vegan product we recommend. But all the other plant-based foods that are frequently touted as good sources of omega-3, such as chia, walnuts, and flaxseeds, are not.

Most vegan omega-3s are alpha-linolenic acid or ALA. The problem with ALA is that the body needs to convert it to EPA and DHA, and it’s estimated that about 90 percent of it is lost in the process. (29) Plus, if you’re eating a lot of omega-6, it appears to make it even harder for the body to make this conversion. (30)

Basically, you need to consume 10 times the amount of ALA to get roughly the same amount of EPA and DHA. That said, really high amounts of ALA have been linked to an increased risk of prostate cancer. (31) It’s also been linked to lower risks of heart disease and diabetes, but doubling down on ALA might be an iffy strategy. (32)

Does Fish Oil Go Bad?

Fish oil expires. It’s animal fat, after all, and it can go rancid and lose its effectiveness. In fact, polyunsaturated fatty acids are highly prone to oxidative degeneration. According to a 2015 paper in the Journal of Nutritional Science, fish oil supplements are the most prone to degradation. (33) One study even looked at 171 supplements from 49 brands in Canada and found that 50 percent exceeded limits for at least one measure of oxidation. (34)

The risk of oxidation is affected by exposure to oxygen and light, temperature, antioxidant content, and the presence of water and heavy minerals. To minimize risks, it’s smart to keep your fish oil in the fridge. The expiration date should be printed on your bottle, and while that date is meant to undershoot the expiration and take into account that many people might not store them well, it probably refers to when the gels will expire if left unopened.

[Related: The 5 Best Men’s Multivitamins Reviewed in 2021]

Here some tips to help you keep your omega-3 supplements fresh:

Buy them one month at a time, so you’re not stockpiling older supplements.

Once they’re open, start taking them every day.

Check to ensure the oil is clear, not cloudy.

The coating should be springy, not soft.

If they smell bad, don’t take them.

When Should I Take Omega-3’s?

You can take your fish oil supplement at any time of day, but it’s recommended that you take it with a meal. The fats in fish oil can absorb better when you eat it with other fats. If you don’t eat a lot of fats at breakfast, wait until lunch or dinner. The time of day isn’t as important as the foods you’re eating with your fish oil. (35)

If you consume fish oil on an empty stomach, however, it’s possible that your fish oil won’t absorb properly, and it’s also possible you’ll feel a bit of heartburn after consumption.

How Much Do Omega-3’s Cost?

Omega-3 supplements can be fairly inexpensive depending on aspects like brand, source, dosage, taste, and sustainability. To know exactly what you’re getting for your money, you’ll want to weigh the cost of the container against the number of servings total within that container. Typically, this number can range anywhere from $0.50 per serving to $2.00 per serving.

Best Omega-3 Supplement Overall Kaged Omega-3 Fish Oil $29.99 $0.99 per serving Best Krill Oil Swolverine Krill Oil $29.99 $0.50 per serving Best Omega-3 Fish Oil Kaged Omega-3 Fish Oil $29.99 $0.99 per serving Best Sustainably-Sourced Omega-3 Kori Krill Oil $19.97 $0.33 per serving Best Omega-3 Without Fish Swolverine Krill Oil $29.99 $0.50 per serving Best Omega-3 For No Burps Kaged Omega-3 Fish Oil $29.99 $0.99 per serving Best Vegan Omega-3 Supplement Freshfield Vegan Omega-3 $24.99 $0.41 per serving

Omega-3 products that are sustainably sourced, that have a higher dosage of fatty acids, or that don’t cause an undesirable fishy aftertaste are generally going to be more expensive. More basic products that may have a lower dosage, may not list sustainability practices, or may cause that fishy aftertaste tend to be less expensive in comparison.

What to Know Before You Buy Omega-3 Supplements

Before you click that ‘purchase’ button, it’s worth running through this quick checklist, so you really know what you’re after.

Buy the Right Dosage

As we’ve mentioned, there’s no official recommendation for how much omega-3 you should consume in a day, but most aim for at least one gram. Base your EPA to DHA ratio on the potential effects you’re after — if you’re more concerned with inflammation, opt for a product higher in EPAs; if you’re more concerned with brain health, opt for a product higher in DHAs.

Consider the Rest of Your Diet

Research suggests that the efficacy of taking more omega-3 relies in part on your omega-6 intake, which is prevalent in processed oils, fried foods, and most plant fats. Try to eat more fat from wild-caught seafood, grass-fed beef, pastured chicken, coconut, chia, and olive oil.

Decide If Sustainability Matters

If sustainability is a personal priority, look for one of the aforementioned certifications or choose sources such as krill oil and algae, which have less impact on the environment.

Speak With a Physician

Before making any changes to your diet or supplement regimen, visit a doctor to determine if it’s the right move for you and what other measures you could and should be taking for your overall health.

Final Word

Supplementing with omega-3s has been shown in various studies to help with inflammation, mental health, and brain function. (1) Although the ingredient lists tend to be pretty simple in these supps, they may have a significant impact on brain and heart health, reducing inflammation, and lowering LDL cholesterol. As an added bonus, omega-3 supplements tend to be pretty affordable regardless of which supp you choose to add to your daily routine.

No matter if your priority is purity, the environment, or adhering to a plant-based diet, we have an omega-3 supplement on this list that can suit your needs. Before you decide which of these picks is right for you, make sure you’re considering your proper dosages, personal goals, and priorities. We’ve done the hard work of weighing the countless competing supplements on the market, so all you need to do is measure this list against your considerations, and you should be able to find your match. After you buy, just remember to keep ’em in the fridge.


How much omega-3 should I take? There’s no one definitive answer. Definitely check with your doctor to determine if you should be taking omega-3s and, if so, what dose is right for you. That said, look for a supplement that offers at least one gram. What organizations should I look for on labels if I'm concerned about sustainability? The International Fish Oil Standards™

Marine Stewardship Council.

Friends of the Sea.

Labdoor (this isn’t a sustainability site, but it’s great to reference for purity and quality). Do omega-3s only come from fish? Nope. Fish are a fine choice, but omega-2 supplements can also be produce from krill, mussels, and even algae, which is a great choice for vegans.


The 8 Best Omega-3 Supplements for Women (A Dietitian's Top Picks)

Fish oil pills, omega 3 supplements, no matter what you call them, this supplement has been linked to tons of amazing benefits for our health. The problem is, there are so many different varieties out there that it can feel confusing trying to choose the right variation for you. Luckily, we’ve done all the digging and dirty work to bring you the top Omega 3 Fish Oil supplements based on a variety of different factors. We read through countless reviews, tried some for ourselves, and did a ton of research so that we could bring you the best, most comprehensive guide to choosing the right supplement for you. We’ll dive right into our findings but we also include complete information and buying guide below, so be sure to stick around to learn more about this supplement, its various forms, and its benefits.

Quick Summary of The 8 Best Omega-3 and Fish Oil Supplements for Women

There are so many of these supplements out there that it’s mind-boggling. Rather than waste your time and energy, giving you a long list of options, we chose the top 8 and brought them to you here.

Product Name Price Avg. Rating Made in USA Buy now Full-Mega Fish Oil and Omega-3 $44.99 (Save more if you subscribe) 4.9/5 (965 reviews) KORI Krill Oil Omega-3 $19.99 4.7/5 (400+ reviews) or many other online retailers OMG! Omega The Great $30.00 4.7/5 (127 reviews) IWI Omega-3 Starting at $34 4.7/5 (287 reviews) Omega-3 Fish Oil 2250mg $39.95 4.7/5 (20,615 ratings) amazon Nature Made Fish Oil Softgels $20.49 4.8/5 (19,562 reviews) amazon Omega 3 Fish Oil Triple Strength $22.49 4.6/5 (15,556 ratings) amazon Ultimate Omega $39.95 4.8/5 (31,508 reviews) amazon

1. Full-Mega Fish Oil and Omega-3 Supplement Get FREE Shipping with the link below: Get FULL-MEGA Made in the USA with an ultra concentrated EPA/DHA and premium omega-3 formula, it's a fact that 1st Phorm's Full-Mega is by far the best omega-3 supplement for women. It's very easy to swallow and consume, as they are softgels. Many female customers rave about the positive benefits they are getting from it and call it a "far superior" women's omega-3 supplement over any other fish oil / omega-3 product they've taken in the past. Additionally, as a registered dietitian (and a mom of 2), I can professionally say that this is also the best omega-3 supplement for pregnancy. And, yes, it's safe for pregnant women to take an omega-3 supplement - they are purified of environmental toxins, such as mercury. One of the main concerns with omega-3 fish oil supplements is the after taste and "fishy" burps after taking them. I take this exact supplement by 1st Phorm every day and I, along with other female reviewers, can attest that there are no "fishy" burps or bad aftertaste with FULL-OMEGA, which is awesome (kudos to 1st Phorm). There's a reason why they don't sell their products on amazon. Below, you'll see the average star rating for full-mega, which is a 4.9/5 with 945 customer reviews. Women are absolutely loving this supplement, and, as a woman, it is by far my number one choice if you're wanting a top-tier women's omega-3 supplement. 1st Phorm makes the best supplements because they have the highest quality ingredients. Pros Made in the United States of America (hard to find that these days)

Ultra concentrated EPA/DHA

Premium Omega-3 Formula

90 softgels, easy to consume

High quality ingredients

No fishy after taste or burps

Many customers say that this supplement helps reduce joint pain better than any other omega-3 they've tried Cons Could be too pricey for some (this brand uses the best ingredients)

WARNING: once you buy from 1st Phorm, you'll likely never use another supplement brand because they are that good, premium grade, a cut above, happened to me, #facts Get FREE shipping using link below! Shop 1st Phorm

2. Kori Krill Oil Multi-Benefit Omega-3 Go to Official Website Kori is more than just an omega-3 supplement, it’s an Omega superfood that has the most natural Omega-3 form available to provide superior absorption when compared to traditional fish oil. Plus, there are more nutrients, giving you whole-body health benefits. The benefits of Kori Krill Oil include the promotion of health for your: Heart





Skin There’s absolutely zero fishy aftertaste thanks to the phospholipids that make Kori easier to digest. Plus, Kori is naturally made non-GMO and it’s completely free of any artificial flavors, colors, or preservatives. Kori Krill Oil has earned the highest sustainability rating, blowing most other Omega-3 supplements out of the water. Pros 3 different sized capsules to choose from (standard, small, and mini)

Multi-benefits (heart, immune system, brain, joints, eyes, skin)

No fishy aftertaste

Superior absorption

Delivers Omega-3s in their most natural phospholipid form, just like you’d get from eating fish

Super affordable price per bottle

Third-party certified Cons Additional ingredients might not be suitable or optimal for those just looking for Omega-3s Shop KORI

3. HUM OMG! Omega The Great Get at HUM Ultra pure fish oil with the ideal ratio of the actives EPA and DHA and no fishy aftertaste. HUM OMG supplements are derived from the highest quality of sustainably sourced small fish, ensuring the purest and most nutrient-rich standards. Take care of your health by making HUM vitamins a ritual. If you're familiar with Fit Healthy Momma, then you may have noticed by now that HUM Nutrition gets a lot of attention from us - and there's a good reason why. It's one of the best supplement brands for women. Their Omega The Great fish oil supplement is hands down one of the best fish oil supplements for women we've seen. It contains only 100% natural, sustainably sourced ingredients and there is zero fishy aftertaste. This is the one I use daily as part of my supplement regimen and I swear by it. Pros Helps with skin health

No fishy taste or smell

No fishy burps after consuming

Excellent women's wellness brand Cons Bigger pills than most omega-3 products

Only 127 reviews, lowest on this list Shop HUM

4. IWI Omega-3 Go to IWI A newer brand that specialized in all types of Omega-3 supplements - IWI Life is garnering an impressive reputation for fish oil and omega-3 specific products. This particular product is packed with nutrients, as with most on this list. Those nutrients contain: chlorophyll




and other antioxidants This is another brand that makes their omega-3 supplement in the USA, sourcing their main ingredients from their own sustainable farms in New Mexico and Texas. It is important to note that they source their DHA (Docosahexaenoic Acid) in Canada. DHA helps support growth and development of the central nervous system, brain, and retina. Pros Specializes in Omega-3 products


Gluten Free

Gluten Free

Contains the world's only EPA that is naturally bound to glycolipids and phospholipids Cons Pricey, but you can subscribe and save

Only 200+ reviews, which is pretty low compared to the others on this list Shop IWI

5. Omega 3 Fish Oil 2250mg Get at Amazon This supplement form Arazo Nutrition has nearly 20,000 positive reviews on Amazon, which should certainly make you take notice. These are made from 100% ocean wild fish using a special extraction method to achieve the highest volume of EPA and DHA. These have a great natural lemon flavor and promise to be burpless aka no more fishy burps ruining your day! They are also free of any heavy metals, mercury, or other toxins. Pros Softgels for easy consumption

100% wild ocean catch

High volume of EPA and DHA

Reliable - made in GMP certified lab in USA Cons You'll get a fishy aftertaste

Many female customers talk about a "fishy" burp taste Buy at Amazon

6. Nature Made Fish Oil 1000 mg Softgels shop amazon If you’re looking to add fish oil to your daily vitamin regime without spending an arm and a leg, this option from Nature Made is an excellent choice. You can get a 125 day supply for less than $20! This blend is purified to remove any toxins and is made from wild-caught ocean fish. Pros Deep ocean fish

Provides 600 mg of heart-healthy omega-3 fatty acids

Purified to remove mecury

250 softgels

Plant-based Cons Some people get the fishy burps

Statements and benefits have not been evaluated by the Food and Drug Administration Buy at Amazon

7. MAV Nutrition Omega 3 Fish Oil Triple Strength Get at amazon If having extremely high-quality Omega 3 is at the top of your priority list, this blend from MAV Nutrition is worth a look. MAV claims that the fish oil in their formula is of a higher quality than any of their competitors, and judging by the thousands of outstanding reviews, it appears that fish oil users agree. This supplement is 100% natural and completely free of additives. It’s also purified with molecular distillation, which is one of the best ways to remove heavy metals, PCB’s and other toxins from the supplement. Pros Helps support joint health

Ultra-pure refined fish oil advanced delivery

100% pure sea-harvested pelagic fish oil Cons It says "burpless" but I got fishy burps after taking them, still a good product though shop amazon

8. Nordic Naturals Ultimate Omega SoftGels get at amazon This next supplement is an all-around, well-balanced choice. This blend is a little pricier than the others on the list, however, it’s a high-quality blend that’s worth the little extra. We love that Nordic Naturals paid special attention to the absorption level with their supplement, allowing you to achieve maximum results and benefits. It’s sustainably sourced from wild-caught fish. Additionally, these use a subtle lemon taste that eliminates any fishy smell or aftertaste. Pros All of their omega-3 fish oil concentrates are in the triglyceride molecular form

Purity guaranteed

Fresh, wild-caught, omega-rich fish

Over 30,000 reviews Cons A little bit of a fishy burp taste after taking

Could be too pricey for some of us shop amazon

Choosing Women's Omega-3 and Fish Oil Supplements Buying Guide

You’ve likely heard of omega 3 or fish oil before, and maybe you know that it’s good for heart health, but there’s so much more to this supplement. As with any supplement you’re thinking of taking, we think it’s important to know everything about it so that you can make the most informed buying decision. Below, we’re walking you through everything you need to know about this supplement and how it can benefit your body and overall health. Of course, we always recommend that you consult with your doctor before starting any new vitamins or supplements to make sure that it’s safe for you.

What is Omega-3?

First and foremost, what is this supplement? Omega 3’s are a group of fatty acids that play a vital role in your body and can provide you with a wealth of health benefits. Our bodies do not naturally produce these on their own, so we need to rely on our diet to get them. The three most important types are ALA, DHA, and EPA. ALA is found mostly in plants and DHA and EPA are found in animals and algae. Foods that are high in Omega-3 include fish, fish oils, flax seeds, chia seeds, and walnuts.

Top Benefits for Women

There have been tons of benefits linked to taking this supplement, particularly from EPA and DHA. Here’s a rundown of some of the most important benefits:

Reduces Inflammation Many studies have proven that EPA and DHA can reduce inflammation in the body. Inflammation is linked to all kinds of negative conditions such as arthritis, heart disease, diabetes, and cancer. Additionally, those of us who tend to work out a lot experience more exercise-induced inflammation following workouts. Taking Omega-3’s following a workout has been proven to help reduce that inflammation.

Improves Mental and Emotional Health There’s evidence showing that higher levels of Omega-3’s can lead to a reduced risk of Alzheimer’s disease and also improve mental cognition among those who already suffer from mental or cognitive issues. Furthermore, the anti-inflammatory effects can also play a role in treating depression and other mental illnesses.

Promotes Heart Health Strokes and heart attacks are the world’s leading cause of death. This supplement has been shown to help improve heart health and prevent heart attacks and strokes by reducing triglycerides and blood pressure. Additionally, they can increase the good cholesterol in our bodies and also help prevent blood clots.

Supports Healthy Pregnancies As a momma, this is a big one for me. Omega-3s are imperative for brain growth and development in babies. Baby formulas today are extra fortified with DHA to help assist with brain development and eyesight. Also, consuming enough DHA during pregnancy gives your baby a wealth of benefits before they are even born. In fact, there have been studies that have shown that babies who ample DHA benefit from the following: Increased intelligence

Better communication and social skills

Less behavioral problems

Decreased risk of developmental delays, ADHD, and Autism


Most major health experts agree that adults need a minimum of 250-500 mg each day of combined EPA and DHA. For those with certain conditions, they may be advised to take more.

What Are The Best Omega-3 Sources?

Aside from taking a supplement, you can get the Omega-3s you need from fish and algae, although it would be difficult to get it from algae alone. Fish eat enough algae that we can get the benefits right from them. Here are some of the fish with the highest concentrations of Omega-3: Mackerel







Caviar You can also get these nutrients from vegan sources like walnuts, chia seeds, and flax seeds, however, you would have to consume extremely large quantities to realize the same benefits as taking one of the fish oil supplements we listed above or by eating fish regularly.

Our Dietitian's Top Recommendations

There you have it, the top seven women's Omega-3 supplements as chosen by our registered dietitian based on extensive research as well as professional experiences. All of the choices on our list give you the right amount of these beneficial fatty acids without having to eat fish (if that’s not your thing) and without the fishy smell and aftertaste that may have turned you off this kind of supplement in the past. So, go ahead and choose one to start realizing the benefits for yourself!

Eric Carter