Omega-3 fatty acids are among the most popular health supplements on the market today. While these health-promoting essential fats are found in foods such as fatty fish, walnuts, chia seeds, and flaxseeds, most people don’t get enough from their diets.

“Given the crucial role of omega-3s in so many aspects of our health, it's concerning that a significant percentage of Americans are not meeting the recommended intake,” says Jen Scheinman, RDN, owner of Next Jen Health, pointing to a study published in 2021 that examined blood levels of omega-3s and revealed that the majority of both adults and children in the United States have suboptimal levels.

To help you decode supplement labels and determine which one is best for you, our nutrition experts rounded up the nine best omega-3 supplements on the market.

Pros

Easy to swallow
Contains added vitamin D
Lemon flavor
Derived from wild-caught fish

Cons

May cause fish burps
Soft gels can clump
No unflavored option

Price $30.56 (60 soft gels)

Nordic Naturals is a brand trusted by nutrition experts. Its products are third-party tested to verify quality and safety.

Two capsules of Nordic Naturals Ultimate Omega-D3 contain 1,120 milligrams (mg) of omega-3s plus 125 percent of the daily value of vitamin D — a nutrient many people don’t get enough of.

The omega-3s in this supplement are derived from wild-caught sardines and anchovies, two high-quality sources.

Our experts enjoyed the taste and ease of swallowing this supplement. “These soft gels are smaller and easier to swallow, with a lemon flavor to prevent a fishy aftertaste,” says Megan Huff, RD, owner of Nutrition by Megan.

In addition, Nordic Naturals products are certified by Friends of the Sea, which guarantees the fish is sourced from healthy fisheries using humane fishing methods.

Pros

Heavy-metal tested
Sustainable sourcing
IFOS-certified
Triglyceride form for best absorption

Cons

Pills can clump
Reports of nausea
Fishy smell

Price $56.95 (180 soft gels)

Viva Naturals Triple-Strength Omega-3 Fish Oil is our pick for the best omega-3 supplement in a higher dose. While doses can vary with omega-3 supplements, some people, such as those with cardiovascular disease or high triglycerides (a type of fat in the blood), may want or need a higher dose.

Two capsules contain 2,250 mg of omega-3s, which is higher than many other omega-3 supplements.

“As an registered dietitian, I look for several factors to ensure that my patients are getting a quality omega-3 supplement,” says Elena Usdenski, RD, a fertility and prenatal dietitian at ElenaVirtualRD.com. “First, ensuring that the type of omega-3 is in a triglyceride form for best absorption, then confirming the product is free from any contaminants and has an adequate amount of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), and is easy to take.”

The supplement is certified for international fish oil standards (IFOS), meeting the highest quality, purity, and safety requirements.

Pros

One pill dose
Affordable
High potency
3 certifications that support quality

Cons

May cause fish burps
Possible unpleasant aftertaste
Stomach discomfort reported

Price $16.95 (30 soft gels)

Sports Research Omega-3 Fish Oil is rated as one of the best omega-3 supplements for women on Amazon. It contains 1,040 mg of omega-3s from wild-caught Alaska pollock and is IFOS-certified with five stars for purity, quality, and safety.

It has several additional certifications that show the company went the extra mile to ensure quality, such as a Marine Stewardship Council certification as sustainable and a good manufacturing practice (GMP) designation. These demonstrate that the product is manufactured using sustainable methods and meets the highest quality standards.

We also love that Sports Research values transparency. Customers can request a certificate of analysis for every product they purchase to verify that what is on the label matches what is in the product.

Pros

Friend of the Sea–certified
Easy to swallow
Lower in mercury
Company founded by registered dietitians

Cons

May cause fish burps
Lower dose
Not sold on third-party websites

Price $29.95 (60 capsules)

“Women who are trying to conceive can usually benefit from an omega-3 supplement, since research shows it can improve pregnancy rates,” says Alyssa Pachecho, RD, from The PCOS Nutritionist.

FullWell is a dietitian-founded supplement company that is well respected and trusted in the prenatal community. Its fish oil is our top pick for people who are pregnant, trying to conceive, or breastfeeding. It contains 670 mg of non-GMO EPA and DHA omega-3s, which are linked to cognitive development.

FullWell’s fish oil is recommended by ob-gyns, and every batch is third-party tested for heavy metals and other potential toxins. The test results are displayed to support consumers' trust.

While this supplement's omega-3 dose is lower than some other options, it has a high percentage of EPA and DHA, the two most important omega-3 fatty acids during the prenatal stage. It also meets the recommendation of at least 200 mg of DHA per day during pregnancy.

“I choose omega-3 supplements with almost entirely EPA and DHA. Some supplements may list a high omega-3 content, but then DHA and EPA amounts are not as high,” says Amy Brownstein, RDN, owner of Nutrition Digested.

FullWell products are eligible for purchase through a flexible spending account or health savings account, making them easier to afford for those who have set aside pretax earnings in these accounts.

Pros

Multiple flavors
Dairy- and gluten-free
Formulated for optimal absorption
Liquid formula

Cons

May cause stomach discomfort
Contains sugar alcohols
Needs refrigeration

Price $18 (8 ounces)

Emerging research shows a link between adequate omega-3 levels in children and improvements in learning, memory, and brain development.

Barlean’s Omega Pals is our top pick for the best omega-3 supplement for children ages 4 and older. It provides a higher dose compared with other children’s omega-3 supplements and more closely matches their daily requirements. It is derived from quality fish sources such as mackerel, anchovies, and sardines.

“Barlean’s Omega Pals fish oil is a great option for kids. It has a fruity flavor and a smoothielike consistency that kids can enjoy by the spoonful,” says Vanessa Imus, RDN of Integrated Nutrition for Weight Loss in Bothell, Washington.

“Many other fish oils geared toward kids fall short on their total omega-3 concentration, but this one contains high amounts of EPA (295 mg) and DHA (455 mg) to help kids meet their daily needs,” she says.

It’s also dairy- and gluten-free and third-party tested for safety and purity.

Pros

Traceable ingredients
Sustainably sourced from microalgae
Smaller, easy to swallow
No fish burps

Cons

Lower dose

Price $36.99 (30 capsules)

“Those who are vegetarian or vegan should consider a plant-based omega-3 supplement because plant-based food sources of omega-3 deliver alpha-linolenic acid (ALA), which is not efficiently converted to EPA and DHA in the body,” says Huff.

Ritual’s vegan omega-3 supplement is our top pick for its quality and high standards. While it’s a subscription-based supplement company, Ritual also offers its omega-3 supplement on third-party sites like Amazon without a subscription.

With a vegan omega-3 supplement, you’re getting these healthy fats directly from the source — the microalgae that fish feed on.

Our experts tested this product and loved the mild lemon flavor and that it didn’t cause any fish burps. We also like that the manufacturer uses patented technology to reduce the oxidation that can cause rancidity, a common concern with fat-containing omega-3 supplements.

The product is certified by Clean Label, which stringently tests for chemicals of concern and is transparent in its testing results for heavy metals, pesticide residues, and plastics.

Pros

NSF-Certified for Sport
Sustainably sourced
No fishy taste
Molecular distillation removes contaminants

Cons

Pricey
Large pills
Pills can clump

Price $38 (90 gelcaps)

Thorne Super EPA is our top pick for a fish oil supplement. Thorne has a positive reputation and is a favored brand among registered dietitians.

A fish oil supplement differs from an omega-3 supplement because it may contain other types of fatty acids, such as omega-6 and omega-9, and it uses specific sources of omega-3s.

This Thorne supplement contains 813 mg of combined DHA and EPA derived from sardines, anchovies, and tuna.

“I love Thorne's omega-3 supplement because it's third-party tested and sustainably sourced — two important qualities to look for in a nutrition supplement. Because the supplement industry is not tightly regulated, third-party testing helps us ensure the quality of the supplements we choose,” says Caroline Thomason, RD, CDCES, who is based in Washington, DC.

“Choosing omega-3s from the sustainably sourced fish present in this product benefits your health as well as the environment,” adds Thomason.

We also appreciate that this product is Certified for Sport by the NSF (National Sanitation Foundation), a reputable third party whose designation isn’t easy to obtain.

“As an added touch, Thorne’s EPA goes through molecular distillation, a process that removes contaminants from the supplement, including heavy metals,” says Kathryn Durston, RD, owner of Naturally Good Nutrition.

Pros

Affordable
Sustainably sourced
Superior absorbability

Cons

Reports of oil leaking
Soft gels can clump

Price $29.09 (60 soft gels)

Krill oil, derived from the very small, shrimplike crustaceans, is rich in omega-3s and other beneficial nutrients.

A favorite krill oil supplement among registered dietitians is Now Neptune Krill 1,000. Now is a reputable company that has been around since the 1960s. This product uses a highly pure form of krill called NKO.

While at first glance this krill oil has a lower dose of omega-3s than some other supplements, it uses a highly absorbable form, similar to the one our bodies absorb from fish.

“Krill oil offers better absorption than fish oil with nutrients. It is in the exact form our cells absorb, so you need a lower dose than with other forms of omega-3,” says Lauren Harris-Pincus, RDN, founder of NutritionStarringYou.com.

Now Neptune Krill has 1,000 mg of krill, including 250 mg of combined EPA and DHA, as well as other healthful nutrients, like phospholipids, which can enhance absorption, and astaxanthin, a pigment in carotenoids with antioxidant and anti-inflammatory benefits.

“I prefer Now krill oil because it's GMP third-party verified and includes the branded ingredient NKO krill,” adds Harris-Pincus.

Now is a member of the Global Organization of EPA and DHA, which conducts regular testing to ensure that companies are committed to integrity, responsible behavior, and the continued creation of quality products.

Pros

Sustainably sourced
IFOS-certified
Lab-tested
Multiple flavors available

Cons

Pricey
May cause nausea

Price $44.63 (16.9 fluid ounces)

Cod liver oil is a popular source of omega-3s derived from — you guessed it — cod. Because it contains additional vitamins, cod liver oil is another good choice for getting your daily omega-3s.

Carlson is trusted among nutritional professionals. Its cod liver oil contains 1,100 mg of combined DHA, EPA, and DPA, another type of omega-3 fat that may offer health benefits. It also contains vitamins A, D, and E, which are found naturally in cod and can help fill in gaps of these nutrients in your diet.

However, it’s important not to overdo it on these vitamins.

“Because this oil contains vitamin A, someone taking this vitamin separately may want to be aware of the levels so they don't go overboard with supplementing,” says Jeanette Kimszal, RDN.

The amount of vitamin A in this supplement is only 28 percent of the recommended daily guideline, but it should be considered as part of your total vitamin A intake from other sources. There is potential for vitamin A toxicity at large levels.

This product has several quality certifications, including IFOS and the International Genetically Modified Organism Evaluation and Notification Program, which certifies that the final product does not contain genetically modified organism markers.

What Are Omega-3 Fatty Acids?

Omega-3s are essential fats. Our bodies can’t make them, so we need to obtain them from our diet or supplements.

The three main types of omega-3 fats are DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha-linolenic acid). Each offers health benefits but is found in various sources with different levels of absorbability in the body.

DHA and EPA Since these fats are found in similar foods, they can be grouped in the same category for this purpose. They are found naturally in fatty fish such as salmon, mackerel, sardines, and anchovies, and are in fish oil supplements.

Some foods and beverages are fortified with DHA, such as eggs, dairy, juice, and breakfast cereals.

ALA Found primarily in plant sources such as flaxseeds, chia seeds, walnuts, and canola and soybean oils, ALA is an omega-3 but not our body’s preferred form. Because of this, it needs to be converted to the DHA and EPA forms to be absorbed. Unfortunately, this process is not very efficient, with about only 10 percent being converted at best, according to studies.

Since algae are the only plant source of DHA, an algae-based omega-3 supplement may be the best way to obtain DHA and EPA directly if you follow a vegetarian diet.

“Anyone who doesn’t eat much fish should definitely consider a supplement,” says Danielle Venhuizen, RDN, owner of Food Sense Nutrition.

The Benefits of Omega-3s

“Perhaps the best-known benefits of omega-3s are regarding heart and brain health, but recent research is looking at new potential benefits for these healthy fats,” says Scheinman.

Many of these benefits may be tied to reducing inflammation in the body, which is linked to many health problems.

Cardiovascular Health

“Omega-3 fatty acids are a heart-healthy supplement that has been shown in some studies to reduce heart disease and cardiovascular events,” says Pachecho.

The research is strongest in associating omega-3s at high doses with lowering triglycerides. Omega-3s have also been seen to increase HDL ("good") cholesterol, which is protective for your heart. However, other studies have shown that taking omega-3s may increase LDL ("bad") cholesterol levels, which can increase the risk of stroke and other heart problems.

Because the evidence is mixed, it’s best to discuss your needs with your doctor to determine the best plan for you.

Brain Function and Cognition

Many people are looking to preserve their brain health as they age. Omega-3 intake seems to be more beneficial in the early stages of Alzheimer’s disease, before it manifests, or in the early stages of cognitive decline. More research is needed to confirm these benefits, but it is certainly an area of possibility.

Eye Health

DHA is a major component of the retina, and lower levels of DHA are associated with vision problems. For example, getting enough omega-3s in the diet is linked to a reduced risk of macular degeneration, one of the leading causes of vision impairment and blindness.

Infant and Early Childhood Brain Development

Omega-3s are crucial for infant brain development and are associated with improved pregnancy outcomes.

“When women consume adequate omega-3s during pregnancy, it has health benefits for both the baby and mom. For babies, research has found that when pregnant women consumed adequate omega-3 fats either from diet or supplementation, they reduced their baby's risk of preterm birth and low birth weight,” says Usdenski.

Adequate omega-3 consumption during pregnancy and while breastfeeding are also linked to a child's improved cognitive development and communication skills, and fewer behavioral problems in early childhood.

Other benefits being explored include the role of omega-3s in depression and mental health in adults and children as well as joint, skin, and gut health.

How to Choose the Right Omega-3 Supplement for Your Needs

When choosing the best omega-3 supplement, you’ll want to consider a few factors.

Form There are multiple forms, such as capsules, soft gels, liquids, and gummies. Depending on your preference, you may want to choose a smaller soft gel or liquid if, for example, you don’t like swallowing large pills.

Dose Depending on your diet's omega-3 content and your health status, you may want to choose a lower or higher dose.

Price You’ll want to choose a supplement that meets your budget so you can take it consistently.

Reason for Taking It’s important to consider why you are taking an omega-3 supplement, which may dictate which supplement you choose or the dose.

Always discuss starting omega-3 supplements with your doctor, especially if you take blood-thinning medications like Warfarin (Coumadin® and Jantoven®). Omega-3s can increase the time required for your blood to clot, and research shows a potential increased risk of bleeding in people taking these medications.

Omega-3 Dosage: How Much Do You Need?

According to the Dietary Guidelines for Americans, adults should consume at least 8 ounces of fish per week, based on a 2,000 calorie diet (less for children). However, there is no recommended dietary allowance for how many omega-3s we need in a given day.

“Despite all the incredible research showing how beneficial omega-3s are for us, there are actually no specific intake recommendations. The Institute of Medicine has set adequate intake guidelines, which can help gauge if we are getting a decent amount of omega-3s daily,” says Venhuizen.

“For general health, most adult men are advised to get about 1.6 grams per day, while women are recommended to aim for 1.1 grams per day,” says Venhuizen.

Fish Oil vs. Krill Oil vs. Cod Liver vs. Algae Oil

Fish oil, krill oil, cod liver oil, and algae oil are common sources of omega-3s in supplements. These oils differ in their nutrient makeup and source.

Fish oil is derived from oily fish like salmon, tuna, sardines, and mackerel, which contain high levels of EPA and DHA.

Krill oil is sourced from tiny shrimplike crustaceans called krill, which contain DHA and EPA in phospholipid form, a highly absorbable form the body recognizes.

This oil has the same omega-3 form composition as in fatty fish, ”which is said to be more readily absorbed in the body,” says Harris-Pincus. Krill oil is also considered a multinutrient, since it contains astaxanthin and choline, which are antioxidants with additional health benefits.

Cod liver oil is extracted from cod fish; it provides EPA and DHA along with vitamins A and D.

Algae oil is the only direct plant source of DHA and EPA, and is suitable for vegetarians and vegans.

Each of these oils have their own advantages, and you may prefer one over another depending on your needs.

What to Look For in an Omega-3 Supplement

Nutrition experts highlight a few important factors in finding the best omega-3 supplement.

Intended Use Pay special attention to the products’ claims to see which best aligns with your health needs.

Dose Look for supplements that contain at least 250 to 500 mg of omega-3s per serving. That is the minimum amount seen to produce a benefit in most studies.

Ingredients Review the ingredient list carefully and steer clear of supplements with artificial fillers, preservatives, and other additives.

Third-Party Testing and Certifications “When it comes to supplements, I always recommend looking for ones that undergo third-party testing to ensure quality and purity,” says Pachecho.

Look for products tested by reputable organizations such as the NSF or US Pharmacopeia. Other certifications for added peace of mind include IFOS and Friends of the Sea, which guarantees sustainable practices are employed.

In addition, experts recommend working with a credentialed healthcare professional, such as a registered dietitian, for proper monitoring of supplements. “I always recommend buying supplements from a licensed professional to ensure quality and safe use,” says Christiane Matey, RDN, founder of Mint Nutrition.

Omega-3 fats are paramount to our health, but most people don’t get enough from their diet. To help bridge this gap, omega-3 supplements are available from different sources, such as fish oil, krill oil, cod liver oil, or algae oil, depending on your preference.

“If you have any health concerns where inflammation may play a role, talking with your healthcare provider about adding omega-3s should be at the top of your list,” says Venhuizen.

If you’re concerned you’re not getting enough omega-3s, speak to your doctor or registered dietitian about choosing the best supplement for your needs and health goals.

Why You Can Trust Us

We consulted with 11 experts, including registered dietitians and a certified diabetes care and education specialist, when selecting the best omega-3 supplements. Our experts independently review and recommend products we believe will support our readers’ health and well-being. You can trust our reviews because we participate in the following practices:

Engage in ongoing independent research, which includes examining peer-reviewed studies for data that supports the ingredients we recommend.
Consult with credentialed subject matter experts for their knowledge, opinions, and guidance on our recommended products. These experts do not have any financial conflicts of interest.
Use and test some of the products ourselves to provide real-world experience.

FAQs

What are the benefits of omega-3 supplements?

Potential benefits of omega-3s seen in research include a role in heart health and reducing triglycerides, brain and cognitive health, and eye health. Other benefits being explored include a role in depression and mental health, as well as skin, joint, and gut health.

Are there any side effects to taking omega-3 supplements?

Omega-3 supplements may cause fish burps or a fishy aftertaste, and some people may experience digestive side effects such as nausea or indigestion. These supplements may interact with blood thinners, so it’s important to speak to your doctor before taking them.

What’s the difference between fish-based and vegan omega-3 supplements?

Fish-based omega-3s are sourced directly from fatty fish that feed on algae, while plant-based supplements are derived from algae, the original source of the omega-3 fats.

Who should not take omega-3 supplements?

Those who take certain medications such as blood thinners, blood pressure medications, and contraceptive drugs should not supplement with omega-3s. Taking omega-3s with the weight-loss medication orlistat (Xenical) may reduce the absorption of the omega-3s, as this medication reduces fat absorption in the body to produce weight loss.

How can omega-3 supplements improve women’s health?

Omega-3s play a role in hormone production and regulation, which can influence a woman’s health.

How long does it take to see the benefits of taking omega-3 supplements?

While there is no concrete research, most reports state that at least six weeks of consistent use is needed to start seeing benefits.

Should I take omega-3 supplements with food?

Since omega-3 supplements contain fat, they should be taken with a meal containing fat for optimal absorption.

Do I have to refrigerate omega-3 supplements?

Omega-3 capsules can be stored at room temperature, but liquid versions should be stored in a refrigerator once opened to maintain freshness.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Additional Sources

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Nutritional Supplements

The Best Omega-3 Supplements, Recommended by Experts