The best 2022 fish oil supplements: Products and what to know
What Are the Benefits of Taking Fish Oil & Vitamin E Together?
Taking fish oil supplements helps you get more omega-3 fatty acids -- a beneficial type of fat your body can't produce on its own -- while vitamin E acts as an antioxidant to protect your cells from damage. Fish oil and vitamin E share many similar or complementary physiological functions, so taking them together offers several health benefits. However, they also share common side effects, so the combination of both supplements can also pose a health risk.
Anti-Inflammatory Benefits
Taking fish oil and vitamin E together helps control your body's inflammation levels, and both supplements help fight inflammation. Normally, your body uses your cell's fats to make inflammatory chemicals, called eicosanoids. The eicosanoids made from other types of fats trigger a potent inflammatory response, while eicosanoids made from omega-3 fatty acids induce less inflammation. As a result, higher levels of omega-3 fatty acids in your system reduce your overall inflammation levels. Vitamin E fights inflammation by lowering the level of pro-inflammatory compounds in your system, and its antioxidant function fights cell damage that would otherwise induce inflammation.
Improved Skin Health
Fish oil and vitamin E also work in combination to promote skin health. Omega-3 fatty acids in your skin help protect your skin from sun damage because they minimize damage to collagen -- the protein destroyed by the sun's harmful rays. The fats in fish oil also have an anti-inflammatory effect on your skin, which can help soothe redness and irritation. Like fish oil, vitamin E prevents sun damage -- its antioxidant action helps neutralize toxic free radicals, which are created as a side effect of sun exposure, and vitamin E also aids in wound healing.
Neurological Function
Taking fish oil and vitamin E also promotes healthy brain function. The omega-3 fatty acids in fish oil get incorporated into your brain's gray matter, where they make up part of your brain cell membranes. Vitamin E in your brain helps protect these cell membranes, because its antioxidant function shields the fat in your cell membrane from harmful oxidation and damage. Maintaining healthy omega-3 fatty acid levels aids in brain function, while low levels can hinder learning. Vitamin E also affects cognitive function -- low levels are linked to poor memory.
Risk of Side Effects
Fish oils
Fish body oil and fish liver oil are rich in omega-3 essential fatty acids, which can help control your immune system and fight joint inflammation. Fish liver oil is also a rich source of vitamin A (a strong antioxidant) and vitamin D (which is important for maintaining healthy joints)
Evidence suggests that fish body oil can improve the symptoms of rheumatoid arthritis. Unconfirmed evidence also suggests a combination of fish body and liver oils might also be useful in the long term, particularly in reducing the use of non-steroidal anti-inflammatory drugs (NSAIDs). There isn’t enough evidence for the use of fish liver oil for osteoarthritis.
Family: Nutritional supplement
Nutritional supplement Scientific name: Fish oil (fish body oil and/or fish liver oil)
Fish body oil is made from tissues of fatty fish like sardines, sprat, salmon, and mackerel. Fish liver oil is made by pressing the cooked liver of halibut, shark or, most commonly, cod. Both types are available from high-street retailers and over the internet.
The best 2022 fish oil supplements: Products and what to know
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In this article, we discuss what fish oil supplements are and explore evidence of their benefits. Also, we recommend 12 fish oil supplements across a range of categories.
Fish oil supplements contain nutrients from fish, phytoplankton, and seafood. The most common types are softgels, pills, gummies, and liquids, and they typically include omega-3 fatty acids, vitamin A, and vitamin D.
The human body cannot make essential fatty acids. However, it can convert ALA to EPA and DHA in small amounts.
There are different types of omega-3, including:
Omega-3 is a type of fat present in food. It is also found in the human body — most commonly in the retina, brain, and sperm cells — as part of the membrane surrounding cells. Omega-3s have extensive roles in the body’s immune, endocrine, cardiovascular, and pulmonary systems.
Medical News Today chooses products that meet the following criteria:
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Best for extra support: Nordic Naturals ProOmega-D
Price around $35 Type softgel Total omega-3 per serving 1,280 milligrams (mg) per 2 softgels Pros lemon flavor; contains EPA, DHA, and additional vitamin D3 Cons expensive; unsuitable for vegan diets; high dosage
This fish oil supplement from Nordic Naturals has a high level of EPA, making it suitable for anyone who is looking for an extra-strength supplement.
These supplements also have additional vitamin D3, which may help promote immunity and bone health.
Best for vitamin D3: Nature Made Fish Oil with Vitamin D
Price around $20 Type softgel Total omega-3 per serving 720 mg per 2 softgels Pros additional vitamin D3; budget-friendly; gluten-free Cons unsuitable for vegan diets
Nature Made’s fish oil supplement provides 360 mg of omega-3 per softgel. It also contains 250% of a person’s recommended vitamin D3 intake.
The oil comes from wild ocean fish, and the company claims it removes mercury through purification.
While the company references EPA and DHA on the label, it does not specify the amounts.
Best flavor: Nordic Naturals Ultimate Omega Liquid
Price around $42 Type liquid Total omega-3 per serving 2,840 mg per 1 teaspoon (5 milliliter [ml]) Pros artificial additive-free; lemon flavor that prevents fishy burps Cons higher cost; unsuitable for vegan diets; high dosage
This liquid supplement has a lemon flavor, which helps eliminate any potential fishy-flavored burps that some people report experiencing with omega-3 supplements. It also has a high concentration of omega-3s, with 1,460 mg of EPA and 1,010 mg of DHA per dosage.
The company claims it sources the oil from deep-sea anchovies and sardines. It also claims to include ingredients free of genetically modified organisms (non-GMO).
Best for a budget: Kirkland Signature Natural Fish Oil Concentrate
Price around $18 Type softgel Total omega-3 per serving 300 mg per 1 softgel Pros budget-friendly; United States Pharmacopeia (USP) Convention-certified Cons unsuitable for vegan diets; lower dosage
Kirkland Signature is a budget-friendly fish oil supplement option.
This unflavored softgel contains 250 mg of EPA and DHA, although the company does not specify the amount of each. It also has 50 grams (g) of other omega-3 fatty acids.
Best mini size: GNC Triple Strength Fish Oil Mini
Price around $28 Type mini softgel capsules Total omega-3 per serving 1,065 mg per 2 mini softgel capsules Pros easy-to-swallow size; neutral taste; coating to help eliminate fish-flavored burps Cons unsuitable for vegan diets; high dosage
For an easier-to-swallow fish supplement, GNC’s triple-strength option comes in a mini size. However, despite being small, they contain a high concentration of omega-3s.
In total, each dose contains 1,065 mg of omega-3s. Of this, 734 mg is EPA and 266 mg is DHA. The company lists 65 mg as “other omega-3 fatty acids.”
The company claims it sources its fish oil from deep-sea anchovies, cod, tuna, sardines, and salmon, which are then purified of toxins.
Best for burp reduction: Kaged Omega-3
Price around $30 Type softgel Total omega-3 per serving 3,000 mg Pros odorless; certified by Friend of the Sea; 100% wild-caught Cons unsuitable for vegan diets; high dosage; higher cost
Kaged’s omega-3 supplements use high quality fish oils in a fish gelatin capsule. The brand suggests that these supplements do not oxidize as quickly, which helps to prevent fishy burps.
Each serving contains a high amount of omega-3, featuring 110 mg of EPA and 900 mg of DHA.
The company claims to use a two-stage purification process for its sustainably caught fish.
Best krill oil: Elm and Rye Krill Oil
Price around $45 Type capsule Total omega-3 per serving 500 mg Pros free of soy, dairy, GMOs, and gluten; third-party tested; no preservatives or additives Cons unsuitable for vegan diets; higher cost; no EPA or DHA amounts specified
Elm and Rye’s krill oil is from Antarctic krill, which have high levels of DHA and EPA.
These capsules are 100% krill oil, which the company says contains astaxanthin — a natural compound that some research shows is a powerful antioxidant.
Krill oil can be an alternative for people who do not want to take fish oil.
Best cod liver oil: Rosita Extra Virgin Cod Liver Oil
Price around $56 Type liquid Total omega-3 per serving 1,293 mg per 1 teaspoon Pros sourced from sustainably caught wild cod; third-party tested; is a liquid, which some people may prefer Cons unsuitable for vegan diets; requires refrigeration; higher cost
Rosita’s unprocessed and raw cod liver oil contains 443 mg of EPA and 605 mg of DHA. It also contains naturally occurring vitamins A and D.
The company uses a cold-process extraction technique to create small batches of oil.
Price $36–62 Type liquid Total omega-3 per serving 2,300 mg per 1 teaspoon (5 ml) Pros is a liquid, which may suit some people better; lemon flavor; free of gluten, sugar, nuts, and soy Cons unsuitable for vegan diets; very high dosage; needs refrigeration; higher cost
Wiley’s Finest omega-3 liquid contains a very high concentration of omega-3, with 1400 mg of EPA and 900 mg of DHA per serving. This may not be appropriate for everyone, and a person should consider speaking with their doctor or a healthcare professional before purchasing.
The National Academy of Medicine has not established an upper intake level for omega-3s. At very high doses, DHA and EPA may hinder immune function by suppressing inflammatory responses. They may also increase bleeding time. According to the FDA, it is safe to take supplements containing no more than 5 grams per day of EPA and DHA.
This product also comes in liquid form, making it suitable for anyone who has difficulty swallowing softgels or capsules.
This product is certified by the Marine Stewardship Council (MSC) and Safe Quality Food (SQF) Institute, and it contains no additives or preservatives.
Best flaxseed oil: Barlean’s Flax Oil
Price $12–45 Type liquid Total omega-3 per serving 7,640 mg per 1 tablespoon (15 ml) Pros vegan-friendly; is a liquid, which some people may prefer; non-GMO Cons high dosage; no EPA or DHA
Barlean’s flax oil is a plant-based alternative to omega-3 oil. This 100% organic flaxseed oil is cold-pressed and contains 7,640 mg of ALA. This serving is much higher because only a small amount of ALA (less than 15% ) is converted to EPA and DHA. It also contains omega-6 and omega-9.
This versatile oil contains no additives, is sugar-free, and is suitable to consume straight from the spoon or mixed with foods, such as salad dressings.
The oil is certified organic by the U.S. Department of Agriculture (USDA).
Best vegan option: Care/of Veggie Omega
Price around $18 Type softgel Total omega-3 per serving 600 mg per 2 softgels Pros vegan-friendly; free of gluten, soy, and nuts; non-GMO Cons lower concentration of DHA and EHA; unclear whether the product is third-party tested
Care/of’s Veggie Omega supplements are a vegetarian and vegan alternative to fish oils.
They contain a total of 600 mg of omega-3, with 360 mg of DHA and 180 mg of EHA.
The company claims it sources its omega-3 sustainably from microalgae and uses water extraction techniques.
Best for children: Nordic Naturals Omega-3 Gummies
Price around $23 Type gummies Total omega-3 per serving 82 mg per 2 gummies Pros free of artificial additives, gluten, dairy, and yeast; non-GMO; third-party tested Cons contains sugar
The fish oil in Nordic Naturals’ omega-3 gummies comes from anchovies and sardines.
These child-friendly gummies are chewable and have a tangerine flavor.
Each serving contains 82 mg of total omega-3s and a combined 68 mg of DHA and EHA.
These gummies are suitable for children aged 2 years and over.
