Not everyone gets enough healthy fat and omega-3s through diet alone. If that’s you, here’s our expert breakdown of the best fish oil supplements.
Best overall: Nordic Naturals Ultimate Omega Soft Gels|Skip to review
Best for skin health: HUM Nutrition OMG! Omega the Great|Skip to review
Best for heart health: Thorne Omega-3 with CoQ10 Capsules|Skip to review
Best for pregnancy and breastfeeding: FullWell Fish Oil|Skip to review
Best high dose: Mindbodygreen Omega-3 Potency+|Skip to review
Most affordable: Sports Research Omega-3 Fish Oil|Skip to review
Best liquid: Nordic Naturals Arctic Cod Liver Oil|Skip to review
Omega-3 fatty acids play an important role in supporting heart, eye, and brain health, and for lowering inflammation and cholesterol, among other benefits.
They’re abundant in cold-water fatty fish and other seafood and in lesser amounts in plant-based foods, such as nuts, seeds, and plant oils.
But if you don’t eat these foods often, omega-3 supplementation through fish oil is an easy and helpful process to increase your intake of this essential nutrient.
Here are our picks of the best fish oil supplements on the market.
A note on price
- $ = under $1 per serving
- $$ = $1 to $1.50 per serving
- $$$ = over $1.50 per serving
Disclaimer: Some of the products below were provided to Healthline testers for free. Our opinions and reviews are ours alone, and have not been reviewed, approved, or otherwise endorsed by the brands.
When rounding up the best fish oil supplements, we considered the following factors:
- Vetting: All the products included were vetted to ensure they meet Healthline’s medical and business standards, including but not limited to:
- adhering to allowable health claims and labeling requirements, per Food and Drug Administration (FDA) regulations
- manufactured in facilities that adhere to current good manufacturing practices (CGMPs) established by the FDA
- produced by medically credible companies that follow ethical, legal, and industry best standards
- Quality: In addition to the quality of ingredients, we looked at the company’s testing and manufacturing processes. The products selected are made by companies that provide objective measures of trust, such as having their supplements validated by third-party labs.
- Fish oil source: We prioritized supplements with oil from smaller fish because they’re
typically lower in mercury than larger fish. - Certifications: We prioritized products with additional certifications from independent organizations to help ensure quality, transparency, and safety beyond third-party testing. However, we also included many products that use other methods to verify quality.
- Tester reviews: Our team tried many of the supplements on our list and provided firsthand feedback on their experience to help us decide which products to include.
- Price: We included products to suit a variety of budgets.
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Other fish oil omega-3 supplements we considered
The Very Finest Fish Oil by Carlson Labs is a great option if you prefer taking a liquid than swallowing a softgel. It’s sourced from wild-caught anchovies, sardines, and mackerel. It’s certified by IFOS and non-GMO verified.
But it’s very high potency. Each teaspoon (5 milliliters) contains 1,600 mg of omega-3 fatty acids, with 1,300 mg from EPA and DHA. Therefore, you may want to speak with a trusted healthcare professional about what dose you actually need to avoid risks of immune system suppression.
If you need a pretty high dose, Viva Naturals Omega-3 Fish Oil Softgels is also a great option. It’s IFOS certified, gluten-free, and produced from small, wild-caught fish like mackerel, anchovies, and sardines.
If you prefer gummies, consider NatureMade Fish Oil Gummies. However, keep in mind that these gummies supply a much lower dose of omega-3 fatty acids than most other fish oil and omega-3 supplements. They also contain 3 grams (g) of added sugar per serving.
Product | Price | DHA per serving | EPA per serving |
---|---|---|---|
Nordic Naturals Ultimate Omega | $$ | 450 mg | 650 mg |
HUM Nutrition OMG! Omega the Great | $$ | 400 mg | 800 mg |
Thorne Omega-3 with CoQ10 | $$ to $$$ | 180 mg | 450 mg |
FullWell Fish Oil | $$ | 400 mg | 200 mg |
Mindbodygreen omega potency+ | $$$ | 643 mg | 857 mg |
Sports Research Omega-3 Fish Oil from Wild Alaska Pollock | $ | 260 mg | 690 mg |
Nordic Naturals Arctic Cod Liver Oil | $ | 510 mg | 340 mg |
- Supplement quality: It’s important to check the ingredient list carefully and steer clear of supplements containing fillers or artificial ingredients. Aim to look for products that have undergone third-party testing and are certified by an independent organization such as IFOS, USP, NSF International, or the TGA.
- Omega-3 content: Look for supplements that contain around
250 to 500 mg of combined EPA and DHA per serving. Some products may also contain ALA, a form of omega-3 fatty acid found in plants that’s converted to EPA and DHA insmall amounts . - Serving size: Some supplements may require you to take multiple capsules or gummies each day while others provide the entire dose in a single shot. If this is important to you, be sure to check the recommended serving size prior to purchasing.
- Fish oil source: You may want to consider the source of the fish oil as well. Ideally, opt for smaller, sustainably caught fatty fish, like sardines and anchovies, which
tend to contain lower levels of mercury. - Supplement type: There are also several forms of fish oil supplements, including softgels, liquids, or gummies. Which one works best for you will largely be a matter of preference.
- Freshness: Purchasing from a reputable brand can help ensure that you’re getting fish oil at its peak freshness. In fact, some supplements may undergo third-party testing to check for oxidation, which can be a sign of rancidity. You should also check the expiration date carefully and avoid buying in large batches to maintain freshness.
Fish oil is a top source of omega-3 fatty acids, called polyunsaturated fats, which play important roles in many processes in your body,
There are three main types of omega-3 fatty acids:
- Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA): These are primarily found in fish and are biologically active forms of omega-3. This means they’re in a form that the body can use.
- Alpha-linolenic acid (ALA): This is found in plant foods, and your body
must convert it to EPA and DHA in order to use it.
All omega-3s are anti-inflammatory and may have a positive effect on many conditions thought to be related to chronic inflammation — particularly heart disease. EPA and DHA may also
Additionally, omega-3s play a key role in vision and eye health, as they’re necessary for eye development. However, while some studies suggest that they
Omega-3s are also important for brain health. During infancy and childhood, they’re
In older adults, omega-3 supplementation may play a role in
Useful supplement shopping guides for supplements
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The most common side effect of fish oil supplements is fishy burps, but there are now several “burpless” fish oil products on the market that claim to cut down on this unpleasant but harmless side effect.
Some people might also experience digestive issues after taking fish oil, including nausea, vomiting, diarrhea, or constipation.
If you experience nausea or vomiting after taking fish oil, you can check the expiration date. The oil may deteriorate and become rancid. Consider lowering your dose or taking the supplement with a meal to decrease any uncomfortable side effects.
Also check with a doctor before taking fish oil if you’re taking other medications or have any underlying health conditions, as high doses could
Research on the potential effects of fish oil on cholesterol levels is conflicting. According to a 2021 study, higher blood levels of DHA could be linked to lower LDL (bad) cholesterol levels.
On the other hand, one review concluded that fish oil supplements could actually increase LDL cholesterol, while other research suggests that eating fresh fish might be a better option for improving cholesterol and triglyceride levels.
Therefore, it’s best to consult a doctor before taking fish oil if you have high cholesterol levels.
You can take fish oil every day. However, taking high doses of fish oil (at least 900 mg of EPA plus 600 mg DHA) over time may promote immune system suppression because of the powerful anti-inflammatory effects of omega-3 fats.
It’s important to check the dosages of EPA and DHA in your fish oil before you purchase so that you don’t buy one that could lead to this effect.
Most health organizations recommend consuming 250 to 500 mg of combined EPA and DHA per day, with slight variations depending on your age and health status.
For ALA, the daily recommended intake is 1.1 g per day for women and 1.6 g per day for men.
Nordic Naturals is our top pick for the best omega-3 brand. Its Ultimate Omega supplement third-party tested and Friend of the Sea certified, and it also provides a COA for all products on its website.
Look for fish oil derived from wild-caught, sustainably sourced varieties of fatty fish that are lower in mercury, such as mackerel, anchovies, or sardines.
Some people might also prefer opting for cod liver oil instead, as it provides other important nutrients in addition to omega-3s, including vitamins A and D.
If reducing inflammation is your goal, look for a fish oil supplement that contains a good amount of DHA in each serving. Nordic Naturals Cod Liver Oil has the highest amount of DHA per serving on our list.
According to one 2021 study, while both DHA and EPA can help decrease markers of inflammation, DHA may have a broader effect.
Fish oil supplements that combine omega-3 fatty acids with other ingredients, like CoQ10 or vitamin D, can be a great choice to help support brain function.
Nordic Naturals Cod Liver Oil contains vitamin D, while Thorne’s Omega-3 contains CoQ10.
A 2023 study found that higher blood levels of CoQ10 could be linked to improved cognitive function.
Meanwhile, a 12-month study from 2020 involving older adults showed that vitamin D supplementation could enhance brain function by reducing oxidative stress.
In addition to providing omega-3 fatty acids, some types of fish oil (like cod liver oil) may also contain other nutrients like vitamins A and D. This may be appealing if you’re taking these vitamins separately and looking for a simple way to streamline your supplement routine.
But while fish oil is one type of omega-3 supplement, there are several other varieties that may be a better fit, depending on your preferences.
For example, a plant-based omega-3 supplement might be a better option for those who prefer to avoid fish. In fact, research suggests that algae-based omega-3 supplements may be as effective at increasing levels of DHA as fish oil.
HUM Nutrition OMG! Omega-3 Softgels is one of the best fish oil supplements for maintaining healthy vision, as it provides 1,400 mg of omega-3s and 13.4 mg of vitamin E per serving.
A 2015 study found that vitamin E supplementation could be linked to a lower risk of cataracts. On the other hand, a 2021 review notes that further research is needed on the benefits of vitamin E for cataract and glaucoma.
If you have polycystic ovary syndrome (PCOS), consider opting for a fish oil supplement that pairs omega-3s with CoQ10.
Thorne Omega-3 with CoQ10, for example, provides 630 mg of combined EPA and DHA with 30 mg of CoQ10, making it one of the best omega-3 supplements for PCOS on our list.
Research from 2022suggests that CoQ10 may be beneficial for the treatment of PCOS by improving insulin resistance, balancing hormone levels, and improving lipid levels.
There are many types of fish oil supplements, each from a different source and with varying amounts of omega-3 fatty acids.
When shopping for an omega-3 supplement, it’s best to choose a product that’s been third-party tested to make sure the contents match the label and supplement facts panel.
You’ll also want to consider which form of supplement you prefer, such as a liquid, capsule, or gummy, and your preferred dose. However, keep in mind that more is not always better. In fact, excessive intake may do more harm than good.
For best results, try taking the supplement alongside a balanced diet to help maximize its potential benefits.