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7 Best Omega-3 Supplements of 2024
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- Comparing the Best Omega-3 Supplements
- Best Overall Omega-3 Supplement: Nordic Naturals Ultimate Omega
- Best Value Omega-3 Supplement: Hi-Health Omega-3 Fish Oil
- Best Multi-Omega Complex: Lifeforce Omega
- Best Vegan Omega-3 Supplement: Wiley’s Finest CatchFree Omega Full Spectrum Liquid
- Best DHA Omega-3 Supplement: Nordic Naturals DHA Xtra
- Best Omega-3 Gummy Supplement: Nordic Naturals Ultimate Omega Gummy Chews
- Best Liquid Omega-3 Supplement: Wiley’s Finest Wild Alaskan Fish Oil Peak Omega-3 Liquid
- What to Look for in Omega-3 Supplements
- FAQs About Omega-3 Supplements
- Key Takeaways
Omega-3 fats are undoubtedly essential for our health, from boosting brain power to harnessing heart health to managing mood.
But when it comes to looking for the best omega-3 supplements, choosing from the abundance of options and acronyms (EPA and DHA and ALA, oh my!) is far less clear.
In this article, check out our list of the six best fish oil supplements, including our top pick, Nordic Naturals Ultimate Omega, plus omega-3s for vegans, people on a budget, and gummy or liquid options.
Comparing the Best Omega-3 Supplements
| Best Overall | Best Value | Best Multi-Omega |
|---|---|---|---|
| Product | Nordic Naturals | Hi-Health | Lifeforce |
| Omega-3 Content | 650mg EPA, 450mg DHA | 647mg EPA, 253mg DHA | 670mg EPA, 300mg DHA |
| Dose | 2 softgels | 1 softgel | 3 softgels |
| Cost* | $49.95 for 60 servings ($0.83 per serving) Shop Now | $52.99 for 120 servings ($0.44 per serving) Shop Now | $75 for 30 servings ($2.50 per serving) Shop Now |
Best for: Any adult looking for high-quality fish oil at a relatively affordable price; people looking for general anti-inflammatory support for heart health, immunity, and mood.
For its purity, transparent sourcing, and high doses of EPA and DHA, our pick for best overall fish oil supplement is Nordic Naturals Ultimate Omega.
This omega-3 supplement contains a combined 1,100mg of EPA and DHA sourced from 100% wild-caught sardines and anchovies from Norway and the South Pacific.
Research has found that people with cardiovascular disease may benefit from doses of 1,000mg combined DHA and EPA per day.
Adequate omega-3 consumption is also linked to brain health, mood, immunity, and joint health, including having a beneficial effect in the prevention or treatment of rheumatoid arthritis.
According to Nordic Naturals, clinical research backs their fish oil’s health benefits, including supporting healthy glucose levels and lipid levels, bronchial health, and the body’s ability to respond to stress in a healthy way.
Nordic Naturals also has a certificate of analysis (COA) available for all products, ensuring their fish oil’s purity and strength, and a Friend of the Sea certification to guarantee strict standards for fishing methods, by-catch reduction, and social accountability.
Plus, the lemon-flavored softgels avoid the unpleasant fishy aftertaste commonly found in other fish oil supplements.
Best for: Those looking for a budget omega-3 supplement that doesn’t compromise on quality.
At just $0.44 per serving, Hi-Health Omega-3 Fish Oil is an excellent choice for people on a budget wanting a high-quality omega-3 supplement.
This supplement only requires taking one softgel to get similar amounts found in two softgels in other leading brands, making this a great option for people who dislike taking large quantities of pills.
This Hi-Health supplement contains high doses of EPA (647mg), although the DHA content (253mg) is lower than the other brands on this list.
While DHA is most associated with brain health and cognition, EPA is commonly linked to better cardiovascular health.
Hi-Health Omega-3 Fish Oil also utilizes advanced purification techniques to eliminate contaminants and extracts the omega-3s from pure cold-water fish in an FDA-approved, cGMP manufacturing facility.
Take 20% off your first nutraceutical order using code NUTRITION20.
Best for: People who want a supplement containing optimal ratios of all of the important omega fatty acids—not just omega-3s.
Lifeforce Omega is not just an omega-3 fish oil supplement—it also contains healthy amounts of omega-6 and omega-7 fats.
While omega-7s are lesser known than omega-3s, they are also beneficial and thought to improve heart health and blood sugar management.
Omega-7s are also found in some fatty fish (like salmon and anchoves) in addition to sea buckthorn and macadamia nuts.
The Lifeforce Omega supplement contains:
- MaxSimil® fish oil—a formula that has increased absorption rates
- 1,000mg total omega-3s
- 670mg EPA
- 300mg DHA
- Gamma Linolenic Acid (GLA) from borage seed oil—a healthy type of omega-6 fat
- SmartPrime-Om™ Complex (MSM and sesame seed extract)—an anti-inflammatory complex
- Palmitoleic Acid—an omega- 7 from highly refined anchovy and menhaden oil (from the menhaden fish)
- Stearidonic Acid (SDA)—from Ahiflower® seed oil, a plant-based omega-3 and omega-6 source
While Lifeforce Omega is a comprehensive omega fatty acid supplement to support brain, heart, and immune function, it is definitely expensive, at $75 per 30-day serving.
Best for: Vegans or vegetarians looking for a high-quality omega-3 supplement; people who don’t like taking pills.
Although omega-3s are most often associated with fish, vegans or vegetarians still need to think about consuming these healthy fats—which is where Wiley’s Finest CatchFree Omega Full Spectrum Liquid comes in.
This full-spectrum supplement contains high amounts of DHA from Algarithm™️, a sustainably sourced microalgae, and Ahiflower®️—a wild plant that is rich in the trio of omega 3-6-9 fats.
Plus, this supplement provides vitamins D3 and E to support immunity and overall health.
While this fish-free omega-3 supplement has hardly any EPA—just 5mg—it does contain ALA.
ALA is a plant-based source of omega-3 fats—it’s also found in flax and walnuts—but ALA must be converted first into EPA in the body, followed by DHA.
However, this process is not very efficient, as only 1–10% of ALA is converted into EPA and 0.5–5% into DHA.
Best for: People looking for higher doses of DHA; those wanting additional brain or nervous system support.
Nordic Naturals DHA Xtra provides concentrated amounts of DHA, making it perfect for people looking to support brain and nervous system health.
DHA is essential for brain function at all life stages—it makes up to 20% of the fats in the brain’s cerebral cortex, the area most responsible for emotion, memory, language, and creativity.
As we age, consuming adequate amounts of DHA may help to prevent cognitive decline and Alzheimer’s disease.
This Nordic Naturals supplement contains approximately double the amount of DHA compared to other omega-3 supplements—and it’s found in the triglyceride molecular form, which our bodies may more easily absorb.
Best for: People who don’t like pills; people who want individually sealed supplements for travel or on-the-go.
For people who like their supplements to taste like candy—but without the sugar crash—Nordic Naturals Ultimate Omega Gummy Chews are the perfect choice.
With a tasty tropical fruit flavor and zero sugar, Nordic Naturals gummies pack a hefty amount of EPA and DHA in each serving, totaling 1200mg of omega-3s to support heart, brain, and immune health.
Although they are on the expensive side, these gummies are a great option for people who dislike taking pills or drinking liquid supplements.
Plus, with their individually sealed blister packs, you can easily take one or two servings of these Nordic Naturals gummies on the go or when traveling.
Best for: People who dislike taking pills; those wanting a higher dose of omega-3s in their supplement.
Lastly, Wiley’s Finest Wild Alaskan Fish Oil Peak Omega-3 Liquid provides an impressive dose of 1300mg EPA and 850mg DHA per teaspoon, making it an excellent choice for concentrated omega-3s in a liquid form.
This liquid supplement has a natural lemon flavor, and 90% of the omega-3 fats are found in triglyceride form.
Wiley’s Finest extracts their omega-3s from sustainably caught Alaskan Fish, and all batches are tested for harmful contaminants like mercury, PCBs, heavy metals, and radiation.
Plus, they are certified by the Marine Stewardship Council (MSC), an independent non-profit organization that sets a standard for sustainable fishing and minimizing environmental impacts.
What to Look for in Omega-3 Supplements
Many omega-3 supplements are made with oxidized or rancid fish oil or have poor quality ingredients added, which are not only less effective but can also have a detrimental effect on your health.
When buying omega-3 supplements made from fish, consider these factors:
- Purity: Omega-3 fish oil supplements should show third-party testing for contaminants including heavy metals (like mercury), dioxins, PCBs, and other organic industrial products. Brands (like Nordic Naturals and Wiley’s Finest) show COAs for products, while others use molecular distillation to remove contaminants.
- Potency: If your omega-3 supplement does not contain adequate amounts of EPA and DHA, it likely won’t provide you with significant benefits. If a supplement simply states “total fish oils” but doesn’t specify how much EPA and DHA—it likely doesn’t have much. While there is no official recommended daily allowance for EPA and DHA, your omega-3 supplement should contain, at a minimum, 250mg of DHA and 250mg of EPA for the general population. People with cardiovascular disease may benefit from doses up to 1,000mg of combined DHA and EPA.
- Sustainability: Overfishing is a serious problem in our oceans. Nordic Naturals and Wiley’s Finest are two omega-3 supplement brands that focus on sustainability, which is verified, respectively, by their Friend of the Sea and Marine Stewardship Council (MSC) certifications.
- Freshness: Omega-3 fats are susceptible to oxidation and rancidity from light, oxygen, and heat, negating potential nutritional benefits due to the production of pro-inflammatory compounds. Oxidized fish oil will have a notably pungent smell and “off” flavor. To preserve freshness, brands can use nitrogen instead of oxygen during the molecular distillation process, use airtight oxygen barrier containers when shipping products, add vitamin E (an antioxidant) to prevent oxidation, or show total oxidation levels in their third-party testing.
- Bioavailability: Lastly, the molecular shape of the fish oil may impact how well your body absorbs it. It’s suggested that the fish oils with the highest bioavailability are in the triglyceride form, which is how the oil is naturally found in the fish. The majority of fish oil supplements on the market—and the majority that are used in clinical research—are in the ethyl ester (“EE”) form, which is a semi-natural form made of concentrated natural triglyceride oil. Some research has found triglycerides to be better absorbed, but the data is not conclusive overall. However, one form to avoid is “synthetic triglyceride oil,” which is entirely man-made.
Vegan Omega-3 Supplements
Vegan or vegetarian omega-3 supplements are made from algae or microalgae rather than fish, allowing the omega-3s to come directly from the source—a fish’s diet of algae is actually how their fat becomes rich in omega-3s.
Algal oil is a concentrated source of omega-3s, especially DHA, and it often contains the essential mineral iodine.
Although vegan omega-3 supplements from algae tend to have less EPA than fish sources, algal omega-3 is a more sustainable and environmentally friendly way than fishing to get these healthy fats in.
FAQs About Omega-3 Supplements
Which Type of Omega-3 Is Best?
Both EPA and DHA are essential fats, but EPA is most associated with heart health while DHA is necessary for brain and neurological function.
Good omega-3 supplements will contain a blend of both EPA and DHA.
Which Brand Is Best for Omega-3 Capsule?
Excellent brands for omega-3 capsules include Nordic Naturals and Wiley’s Finest.
Is It Good to Take Omega-3 Supplements Everyday?
Omega-3 supplements are most likely safe for the majority of people to take every day.
However, people with severe seafood allergies may want to get their omega-3s from a plant-based source, like algae.
Also, as omega-3 fats have a blood-thinning effect—which is why it’s helpful for cardiovascular health—people with bleeding disorders or liver disease can have an increased risk of bleeding from omega-3 supplements.
What Strength of Omega-3 Is Best?
While there is no officially recommended daily allowance for EPA and DHA, your omega-3 supplement should contain, at a minimum, 250mg of DHA and 250mg of EPA for the general population.
People with cardiovascular disease may benefit from doses up to 1,000mg of combined DHA and EPA.
How Do You Choose Omega-3 Quality?
An omega-3 supplement is high-quality if:
– It shows evidence of third-party testing for heavy metals and contaminants
– Has more than 250mg each of EPA and DHA (ideally 1,000mg combined)
– Uses sustainably sourced fish
– Has measures in place to ensure freshness and prevention of oxidation.
Should I Take Fish Oil or Omega-3?
It depends.
While all fish oil supplements will contain omega-3s, not all omega-3 supplements contain fish oil.
Omega-3 supplements can be derived from fish, krill, or algae sources.
Fish oil tends to have more EPA fats, but algae-derived omega-3s often have more concentrated levels of DHA.
If you’re a vegan, vegetarian, or concerned about overfishing, try a microalgae-based omega-3 supplement.
Who Shouldn’t Take Omega-3s?
People with severe seafood allergies may want to avoid omega-3 supplements derived from fish.
Also, people with bleeding disorders or liver disease can have an increased risk of bleeding from omega-3 supplements.
Lastly, people on anticoagulant medications (blood thinners) should discuss the use of omega-3 or fish oil supplements with their healthcare provider.
Key Takeaways
- Omega-3 supplements are rich in the omega-3 fatty acids EPA and DHA, which are linked to improved cardiovascular, metabolic, immune, and cognitive health.
- While omega-3 supplements are most typically derived from fish or krill, there are vegan options that come from microalgae—a sustainable source of omega-3s.
- Look for omega-3 supplements that utilize third-party testing for heavy metals and contaminants, contain more than 250mg each of EPA and DHA (ideally 1,000mg combined), use sustainably sourced fish (or microalgae), and have measures in place to ensure freshness and prevention of oxidation.
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