When you’re shopping for fish oil supplements, what you’re really looking for are omega-3 fatty acids, including DHA and EPA. These fats may help to reduce inflammation and support brain, eye, blood vessels, and heart health. They are essential nutrients, meaning our bodies can’t produce them, so we need to obtain omega-3s from our diet through food or supplements.
A balanced diet that includes fish and plant-based sources such as walnuts, flaxseed, and chia seeds may provide sufficient omega-3 fats. However, if you aren’t a fan of these foods and have elevated levels of triglycerides, high blood pressure, or heart disease, you may benefit from a fish oil supplement. Keep in mind that a recent large study showed that fish oil may pose a risk for some individuals taking it for preventative measures and may be more beneficial for those with pre-existing heart conditions. Additionally, if you are pregnant or breastfeeding, you have higher omega-3 needs that might be easier to meet through supplementation, which supports fetal and infant visual and cognitive development.
When selecting our top fish oil supplements, we prioritized third-party tested supplements to ensure purity and potency, ensuring they are free of heavy metals. We also evaluated the price, dosage, and added ingredients. Additionally, we recommend consulting with a healthcare provider if you are taking any medications.
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take.
Amazon
Servings per container: 30 | Serving size: 2 soft gels | Calories: 20 | Form: Soft gels | Dose: EPA: 650 mg, DHA: 540 mg | Third-Party Tested: Yes
Best for anyone who wants a fish oil supplement from a trusted brand dedicated to sustainable fishing.
Nordic Naturals is a well-trusted brand in the world of fish oil supplements. We like that the company provides a Certificate of Analysis for each product, which verifies it has been third-party tested to ensure it is free from contaminants and heavy metals, especially mercury—a toxic metal that is found in trace amounts in nearly all fish and seafood. This supplement is also certified sustainable by Friend of the Sea, an organization that ensures sustainable fishing.
Each serving includes 650 mg of EPA and 540 mg of DHA, plus additional omega-3s totaling 1280 mg. While there are no expert-established recommendations for EPA and DHA individually, the general recommendation for most women and men is about 1,100-1,600 mg of total omega-3s per day, respectively. This supplement fits right into that recommendation, but we suggest consulting with a healthcare provider to determine the appropriate dose for your needs.
If you have tried a fish oil supplement before and dealt with fishy burps, you won’t have that issue with these soft gels since they include a lemon flavor that masks any aftertaste. Nordic Naturals fish oil supplements are also free from any artificial additives or fillers and are verified non-GMO.
This is a more expensive option than some of our other picks.
Amazon
Servings per container: 90 | Serving size: 2 soft gels | Calories: 15 | Form: Soft gels | Dose: EPA + DHA: 1,160 mg | Other Ingredients: | Third-Party Tested: Yes
The best option for those who value sustainably-caught wild fish and may want to split the dose into two separate softgels.
Another one of our top recommendations is the Garden of Life Dr. Formulated Advanced Omega Fish Oil, as it is a high-potency, sustainably-sourced, wild-caught fish oil. This supplement is certified by the Marine Stewardship Council, which sets high standards for fisheries to maintain sustainable fishing, and also third-party tested for purity through NSF.
The bottle contains 180 soft gels, which provides 90 servings. If you already eat salmon and other fatty fish, you can take one softgel for half the dose, instead of the two recommended.
We like that the ingredient list is short, with the only two additional ingredients being a natural lemon flavor to help avoid fishy burps and rosemary oil to protect the integrity of the fatty acids.
If you are eating fatty fish more than twice a week, you may not need the two-soft gel serving. Note that research shows the benefits of diet and supplementation are similar, with both options lowering the risk of heart disease.
Amazon
Servings per container: 90 | Serving size: 1 Soft gel | Calories: 15 | Form: Soft gel | Dose: EPA: 683 mg DHA: 252 mg| Third-Party Tested: Yes
Best for anyone who really wants to avoid fishy burps and is comfortable taking one larger pill.
Fish oil supplements can get pricey, but Nature Made provides a quality product for a much lower price; and while third-party testing typically drives up the price of supplements, this fish oil supplement is third-party tested for purity and potency but is still affordable.
Some fish oil supplements have the unpleasant side effect of a fishy aftertaste. However, Nature Made’s fish oil supplements are enteric-coated, which helps slow the release of the fish oil, reducing reactions such as fishy burps. These pills are a bit larger in size, but you only need to take one per day with water and food.
This supplement contains a higher concentration of the omega-3 EPA compared to DHA, with 683 milligrams per pill. Note that some research shows that EPA, not DHA, might be beneficial for depressive symptoms, although more evidence is needed. You should check with a healthcare provider to ensure this is the right dose for you.
While the fish oil in this product is sourced from wild-caught fish, it does not specify the type of fish, if this is of interest to you.
iHerb
Servings per container: 100 | Serving size: 1 tsp once or twice daily | Calories: 40 | Form: Liquid | Dose: EPA: 800 mg, DHA: 500 mg | Other Ingredients: Natural lemon flavor | Third-Party Tested: Yes
Best for anyone who doesn’t like swallowing pills.
Liquid fish oil can seem a bit intimidating, especially if you are worried about a fishy taste. However, Carlson’s The Very Finest Fish Oil comes in a variety of flavors, including Lemon, Orange, Mixed Berry, and Just Peachie, with no aftertaste. It’s also easy to take, with a serving size of just one liquid teaspoon, which can easily be added to other liquids.
Each teaspoon of Norwegian fish oil has a total of 1,600 mg of omega-3s, with 800 mg from EPA and 500 mg from DHA. This supplement is third-party tested through Consumerlab.com and is a top pick. It is also certified by Friend of the Sea for sustainability, and third-party tested through IFOS (International Fish Oil Standards).
Measuring out one teaspoon can be tedious, and while you can adjust your dose, it may be more difficult to know exactly how much you are getting with a liquid form.
Amazon
Servings per container: 30 | Serving size: 6 gummies | Calories: 50 | Form: Gummies | Dose: EPA & DHA: 150 mg | Other Ingredients: organic cane sugar, organic tapioca syrup, gelatin, pectin, natural flavors and colors added (organic black carrot juice concentrate, organic turmeric) | Third-Party Tested: Yes
Best for anyone who wants a lower dose of omega-3s and needs a boost of other vitamins and minerals. Also a good option if you are avoiding common allergens.
SmartyPants offers a gummy adult multivitamin that includes 510 milligrams of fish oil with a combined 150 milligrams of DHA and EPA in gummy form. This is a low omega-3 dosage compared to other supplements on our list, but it’s a good option to boost omega-3s if you already incorporate some fish into your diet.
We like that this supplement is third-party tested for purity and potency, including heavy metal testing, and is NSF Contents Certified. The fish oil is from small fish only, meaning these fish have limited mercury exposure, and are sourced from sustainable fisheries. These gummies are also free of artificial coloring, flavorings, and common food allergens, including milk, eggs, shellfish, soy, peanuts, wheat, and tree nuts. They contain natural flavorings and are colored with organic black carrot juice concentrate and turmeric and sweetened with organic cane sugar.
If you find yourself limited in the variety of foods you eat aside from just fish, a multivitamin can be a good idea. This supplement contains a wide range of vitamins and minerals, including 1200 IUS of Vitamin D. Vitamin D, the “sunshine vitamin,” is not commonly found in food sources, but it is an important nutrient for reducing inflammation, immune function, and cardiovascular health.
One serving is six gummies and contains 8 grams of added sugar, which should be taken into consideration in your total added sugar intake for the day. The American Heart Association recommends no more than 36 grams a day for men and 25 grams for women.
While this multivitamin includes a range of nutrients, not all are in appropriate amounts to reach 100% of daily recommended values. Make sure to eat a variety of foods to meet your daily needs.
Amazon
Servings per container: 60 | Serving size: 2 Soft gels | Calories: 25| Form: Soft gels | Dose: EPA: 1125 mg | DHA: 875 mg | Other Ingredients: Natural lemon flavor, rosemary extract | Third-Party Tested: Yes
Best for those who need a higher concentration for elevated triglycerides. Also might have some benefits for inflammatory conditions like arthritis.
Another great product from Nordic Naturals is their Ultimate Omega 2x, which contains the highest concentration of omega-3 fats of all our picks. It includes 1,125 milligrams of EPA and 875 milligrams of DHA in the triglyceride form, and while some research has shown is the better absorbed form, other research shows that the different forms are absorbed similarly.
The American Heart Association has recommendations for higher doses of omega-3s (2,000-4,000 mg), typically in prescription form, to help lower elevated triglycerides (levels over 500 mg/dl). The higher dose may also have benefits if you have an inflammatory condition like arthritis. Given the high concentration of this supplement, be sure to check with a healthcare provider to ensure this is the right dose for you.
Similar to our other Nordic Naturals pick, this product has a Certificate of Analysis, verifying third-party testing. It is also certified sustainable by Friend of the Sea.
This supplement is a bit more expensive than some of our other picks, but you are getting a much higher dose. The higher dose also means it is not suitable for some people, and you will want to speak to your healthcare provider before taking this.
Amazon
Servings per container: 30 | Serving size: 2 mini soft gel | Calories: 15 | Form: Soft gel | Dose: EPA: 734 mg, DHA: 266 mg | Other Ingredients: Mixed tocopherols | Third-Party Tested: Yes
Best for those who have trouble swallowing larger capsules and want a fish oil supplement that doesn’t have an aftertaste.
GNC Triple Strength Fish Oil Minis have a high concentration of fish oil in two small soft gels. Fish oil soft gels are usually fairly large, ranging in size from half an inch to over an inch, which can be hard to swallow. These are much smaller, making them easy to swallow and add to your daily routine.
These also have no fishy aftertaste and are enteric-coated, meaning they are coated in a material that prevents the oil from releasing prematurely from strong stomach acids and maintains a neutral flavor.
GNC Triple Strength Fish Oil Minis contain a high concentration of the omega-3s EPA and DHA, with 734 milligrams of EPA and 266 milligrams of DHA per dose. We also appreciate that these fish oil supplements are tested and approved by ConsumerLab.com, one of our top third-party organizations, to ensure they are fresh and free from heavy metals.
The suggested dose is two mini soft gel capsules to be taken with food. However, if you prefer to take only one capsule, the manufacturer of this supplement also produces a large soft gel option.
Amazon
Servings per container: 29 | Serving size: Take 1 ½ teaspoons daily straight from the spoon or mixed into food of choice | Calories: 30 | Form: Thick liquid | Dose: EPA: 330 mg, DHA: 210 mg | Other Ingredients: xylitol, glycerine, gum arabic, natural flavors, citric acid, xanthan gum, antioxidant blend (vitamin E), rosemary extract, green tea extract, ascorbyl palmitate, guar gum, turmeric, sorbic acid | Third-Party Tested: Yes
Best for kids who struggle to eat fish and seafood, and an omega-3 supplement is recommended by their pediatrician.
It can be a struggle to get your kids to eat fish, but you still want them to get enough omega-3 fats. Barlean’s Omega Pals Chirpin’ Slurpin’ Lemonade Flavor is a good option for kids because it comes in liquid form and can be added to foods like yogurt, smoothies, or oatmeal. The lemon flavor masks any fishy taste, and the supplement can be given to children ages 1 year old and older.
This fish oil supplement contains moderate amounts of omega-3s, with 330 milligrams of EPA and 210 milligrams of DHA, which aligns with the recommendations for kids. The research on omega-3 supplementation and kids is very limited, although there may be some benefits, such as for brain health. We recommend speaking to your child’s pediatrician before starting an omega-3 supplement.
This is third-party tested for purity and potency and is also dairy-free, sugar-free, and non-GMO.
Even though supplementation might feel like the easier route, The Academy of Nutrition and Dietetics still urges children to get omega-3s from food rather than supplements. You can offer kids different sorts of fish and in different meals, such as fish tacos or seafood pastas to help them eat more omega-3s.
Note that this contains some sugar alcohols, so if your child is sensitive to these sweeteners, this may not be a great option.
FullWell
Servings per container: 30 | Serving size: 2 Soft gels(one dose) per day | Calories: 10 | Form: Soft gel. | Dose: EPA: 200 mg | DHA: 400 mg | Third-Party Tested: Yes
Best for anyone who is pregnant or lactating and prefers to get omega-3s from a supplement rather than seafood and fish.
We recommend Fullwell Fish Oil supplement for women who are pregnant or lactating. Omega-3 needs increase during pregnancy and lactation to help support fetal and infant visual and neurological development, as well as overall health. The USDA Dietary Guidelines for Americans recommends that women who are pregnant or lactating should consume 8 to 12 ounces of a variety of low-mercury seafood per week to ensure adequate omega-3 intake. However, if you are struggling to eat fish or other seafood, an omega-3 supplement may be beneficial. You get 400 milligrams of DHA and 200 milligrams of EPA per serving from this product.
Fullwell is a supplement company focused on women’s fertility health, with formulations developed by Registered Dietitians that are OBGYN-approved. Ensuring the safety of a product is essential when supplementing during pregnancy, so we love that Fullwell Fish Oil is third-party tested for purity and potency, including testing for heavy metals and other potential contaminants. We also like that their fish oil is sustainably sourced and Friend of the Sea Certified.
Note that some prenatal vitamins contain omega-3s, so be sure you are not over-supplementing. While there is no RDA or UL for DHA during pregnancy, it is generally recommended to get at least 200 milligrams of DHA per day, but supplemental omega-3 needs vary depending on diet.
Amazon
Servings per container: 60 | Serving size: 1 vegan softgel | Calories: 10 | Form: Soft gel | Dose: EPA: 150-210 mg, DHA: 300-420 mg | Other Ingredients: Non-gmo tapioca scratch, vegetable glycerin, purified water, high oleic sunflower oil, mixed tocopherols, orange oil (organic), annatto color, rosemary extract, ascorbyl palmitate (all from non-animal sources) | Third-Party Tested: Yes
Best for those following a vegetarian or vegan diet and those who have a fish allergy.
If you are vegetarian, vegan, or have a fish allergy, you might be wondering how you can get enough omega-3 fats. Kylie Ivanir, MS, RD of Within Nutrition, recommends considering an omega-3 supplement with EPA and DHA sourced from algae. Fish get their omega-3 fats from eating plankton, and the plankton get their omega-3 fats from algae. You, therefore, have the option of going straight to the source and using an algal oil supplement, although not technically a fish oil.
Deva Vegan Omega-3 DHA is a vegan soft gel containing 300-420 milligrams of plant-based DHA per serving. It also includes a bit of EPA, with 150-210 milligrams per serving. This supplement is flavored with orange oil and rosemary extract, and since it does not contain any fish, you do not have to worry about a fishy aftertaste.
We appreciate that this supplement has been tested for purity and potency through ConsumerLab.com’s voluntary certification program and was included as a top pick in ConsumerLab.com’s 2022 Fish Oil Supplements Review.
If you have a hard time swallowing pills, one thing to note is that this pill is on the larger side, at a little over 1 inch.
Nordic Naturals Ultimate Omega is our top pick for a fish oil supplement for their quality, sustainability caught fish, strong third-party testing, and appropriate dosage. If you are looking for a liquid option to mix into other drinks, try out Carlson’s The Very Finest Fish Oil, which is also from sustainability-sourced fish and comes in different flavors.
Keep in mind that fish oil supplements should not replace your regular medications or other factors that contribute to a healthy lifestyle, such as a balanced diet and exercise. If you fit into one of the below groups, you should discuss fish oil supplementation with a healthcare provider.
The American Heart Association recommends one to two servings of fatty fish per week for general heart health. If you are meeting these recommendations, you may not need a fish oil supplement. Also, research currently does not recommend fish oil supplementation for the following situations:
While the benefits of regular fish consumption are clear, the research is mixed on the potential benefits of taking fish oil supplements if you have one of the following conditions.
Researchers have studied whether intakes of omega-3s might reduce cancer risk due to their anti-inflammatory properties. Research shows fish oil supplementation may be associated with a reduced risk of ductal carcinoma, a type of breast cancer, colorectal cancer, and early stages of prostate cancer. Other studies have found no association between omega-3 intake and cancer risk, and some have even found that omega-3s might increase the risk of certain cancers, such as prostate cancer.
DHA is critical for the development of the brain and retina in the fetus and in infants. Consuming 8 to 12 ounces of low-mercury fish per week during pregnancy is associated with positive infant health outcomes. There is some evidence that, among those with low omega-3 intakes, DHA supplementation may reduce the risk of premature birth. Research on omega-3 supplementation during pregnancy looking at the baby’s health and development, however, is mixed.
There is no Dietary Reference Intake for DHA during pregnancy.
A 2012 review of 10 studies found that omega-3 supplementation does not affect cognitive function in healthy older adults or in those with Alzheimer’s disease. However, for those with mild cognitive impairment, omega-3s may improve certain aspects of cognitive function, such as processing speed and attention, but more research is needed.
Studies regarding the use of fish oil to manage dry eye disease are inconsistent. If you have dry eyes associated with contact lenses, fish oil supplementation may be beneficial, but more research is needed.
Fish oil has been studied for its use in the treatment of rheumatoid arthritis symptoms since the intake of omega-3 fats can reduce some forms of inflammation. Some studies show fish oil may help reduce pain associated with rheumatoid arthritis when taken along with standard medication. Other studies suggest fish oil does not significantly affect symptoms of rheumatoid arthritis, but it may reduce the amount of pain medication needed. However, an ideal dose has not been determined.
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, and Informed Choice. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.
Third-party testing is helpful if you are concerned about the risk of fish contamination. Fish can accumulate toxins, including mercury, which can damage the nervous system. It can also accumulate dioxins and polychlorinated biphenyls (PCBs), which may cause cancer at low levels of exposure over time. However, these contaminants have generally not been found in dangerous levels in fish oil. This is likely because fish oils go through a purification process and because contaminants such as mercury bind to proteins, such as fish meat, and not oil.
While toxin contamination may be a low concern, fish oils can go rancid. This may not only cause an unpleasant odor and taste, but it can reduce safety and efficacy. It is best to choose a fish oil supplement that has been third-party tested to ensure the oil is still fresh. Be aware, though, that spoilage may still occur after the product is opened if it becomes exposed to air or excessive heat, so be sure to follow the manufacturer’s tips for proper storage.
Fish oil supplements are available as soft gels, capsules, liquids, and gummies; pick whichever form you are most likely to take.
Fish oil supplements typically contain EPA, DHA, or both in varying concentrations. These omega-3s can occur in a few forms that are sometimes declared on the label:
Triglyceride: Omega-3 fats in fish oil naturally occur in a form called triglycerides. Some supplements contain this form, although in many other supplements, the fish oil has been converted to other forms to purify, concentrate, or stabilize it.
Ethyl ester: This is one of the most common forms of fish oil in supplements and medications and is created by exposing the fish oil to ethanol to remove contaminants and concentrate the EPA and DHA. This may, however, slightly reduce the small amounts of vitamins that may be present in fish oil.
Re-esterified triglycerides: This form is made by chemically converting ethyl esters back to the original triglyceride form.
Monoglyceride: This form is made by breaking down the triglyceride so the omega-3 fats can be easily absorbed, although your body will do this naturally.
Research shows that when taken with a meal containing fat, each of these forms of fish oil will be equally absorbed over 24 hours. However, if you are taking fish oil with a small meal or no food, you may want to choose forms listed as triglyceride or re-esterified triglyceride.
Note that cod or fish liver oils are not necessarily a good substitute for fish oil supplements, as these are high in vitamins A and D. One tablespoon contains about 4,050 micrograms of retinol (the animal form of vitamin A) and 1,360 IU of vitamin D. Exceeding 1,500 to 7,500 micrograms of retinol and 10,000 IU of vitamin D can pose negative health outcomes.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Fish oil supplements typically contain EPA and DHA and may also contain other fats such as omega-7 (also called palmitoleic acid), oleic acid, or an omega-6 fat called GLA. Some fish oil supplements contain added vitamins, such as vitamin E, to help stabilize the oils to prevent them from going rancid.
Fish oil supplements can have a blood-thinning effect and may lower blood pressure slightly. If you are taking blood-thinning or blood pressure-lowering medication, be sure to discuss fish oil supplement use with a healthcare provider.
Doses of fish oil supplementation vary and will depend on why you are using them. A general dose is around 300 to 500 milligrams of EPA and DHA, but some treatments may involve higher doses, up to 4,000 milligrams per day. The US Food and Drug Administration recommends no more than 5 grams of EPA and DHA from supplements daily unless a healthcare provider indicates otherwise. Side effects from fish oil supplements are usually mild but can include an unpleasant taste in the mouth, bad breath, nausea, diarrhea, headache, fishy burps, heartburn, and smelly sweat.
The National Institute of Health has established Adequate Intakes for omega-3 Alpha Linolenic Acid (ALA), which must be obtained from the diet. Our bodies convert very small amounts of ALA to EPA and DHA. There are no established specific intake recommendations for EPA and DHA.
According to the National Institutes of Health, the Adequate Intakes for Omega-3s are as follows:
Birth to 6 months: 0.5 g
7 to 12 months*: 0.5 g
1-3 years*: 0.7 g
4-8 years**: 0.9 g
9-13 years**: Males – 1.2 g, Females – 1.0 g
14-18 years**: Males – 1.6 g, Females – 1.1 g
19-50 years**: Males – 1.6 g, Females – 1.1 g
51+ years**: Males – 1.6 g, Females – 1.1 g
Pregnant women: 1.4 g
Lactating women: 1.3 g
*As total omega-3s
**As ALA
Key Takeaways Alcohol consumption is linked to six types of cancer, including breast and liver…
Everyone from students looking to improve concentration to working professionals trying to improve focus…
And here’s one more feature that helps ensure consistent coverage: The bra’s padding is removable,…
Intimacy, the feeling of closeness and emotional connection with another person, is the cornerstone of…
Have you ever thought of an ankle sprain as a brain injury? Most people probably…
Christina Aguilera is the latest star to face Ozempic rumblings after she displayed her 40…
This website uses cookies.